There are many health benefits that are associated with
cycling. Let's look at a few of the major benefits:
Cycling is one of the
easiest ways to exercise
You can ride a bicycle almost anywhere, at any time of the
year, and without spending a fortune. Many people are put off doing certain
sports because of the high level of skill that seems to be required, or perhaps
because they can’t commit to a team sport due to time pressures. Most of us
know how to cycle and once you have learned you don’t forget. All you need is a
bike, a half an hour here or there when it suits, and a bit of confidence.
Cycling builds
strength and muscle tone
Contrary to normal perceptions, cycling is not a fitness
activity that solely involves the legs. Cycling builds strength in a holistic
manner since every single part of the body is involved in cycling.
Cycling increases
muscle tone
Cycling improves general muscle function gradually, with
little risk of over exercise or strain. Regular cycling strengthens leg muscles
and is great for the mobility of hip and knee joints. You will gradually begin
to see an improvement in the muscle tone of your legs, thighs, rear end and
hips.
Cycling builds
stamina
Cycling is a good way to build stamina. It is very effective
in doing so, because people enjoy cycling and they wouldn’t really notice that
they have gone farther the last time they went cycling.
Cycling improves
cardio-vascular fitness
Cycling makes the heart pound in a steady manner and helps
improve cardio-vascular fitness. Studies
have shown that cycling to work will increase cardiovascular fitness by 3-7%.
Cycling uses the largest muscle groups the legs, raising heart rate to benefit
stamina and fitness.
Cycling eats up
calories
Cycling is a good way to lose those unwanted pounds. Steady
cycling burns approximately 300 calories per hour. If you cycle for 30 minutes
every day you would burn 11 pounds of fat in a year. Since it helps build
muscle, cycling will also boost your metabolic rate long after you’ve finished
your ride.
Cycling improves
heart health
According to the British Medical Association, cycling just
20 miles a week can reduce the risk of coronary heart disease by 50%. A major
study of 10,000 civil servants suggested that those who cycled 20 miles over
the period of a week were half as likely to suffer heart disease as their
non-cycling colleagues.
Cycling improves
coordination
Cycling is an activity that involves the whole body.
Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.
Cycling reduces
stress
Any regular exercise can reduce stress and depression and
improve well-being and self-esteem.
Cycling outdoors is also a good way to be one with nature and to feel
the breath of the earth. It takes one’s mind out of everyday-life stress and
rejuvenates his soul.
When incorporating cycling into an over-all fitness program,
there are many aspects to consider. Here are some important things to remember:
Consult your doctor
Most people can do cycling. However, it is still best to
consult your doctor when thinking about incorporating a cycling activity into
an overall fitness program. They shall advise you regarding your limits and
capacities and what you should avoid doing.
Cycling is a base
training activity
Let’s say that the doctor says that there is nothing wrong
with you engaging into cycling as a part of your overall fitness program, what
do you do next? Remember that cycling should be considered as a base training
activity. Base training activities are
those, which provide endurance and aerobic training at the same time. Re-align
your fitness program such that biking becomes the starting activity for the
week. Other activities such as circuit training should be done so as to
complement the benefits of cycling.
Start slowly and then
increase your cycling
For beginners, they should employ a program wherein cycling
is done three times a week. Doing it two times a week is also fine, but this
depends on the capabilities of the person undergoing the training.
Increase speeds
gradually
Gradual increase in speeds is an important aspect of fitness
cycling. Cycling can also be strenuous
to the body and the key towards successful fitness cycling is to be patient and
not hurry in increasing your limits.
Better safe than
sorry
Cycling is great fun but it is important to get the right
equipment for the activity. Head gear, knee-pads, elbow pads should all be in
place when cycling.
