Content
Many people today pay great attention to proper, healthy nutrition and an active lifestyle. Very often they choose cycling as their training. Thanks to the research carried out, the benefits and harms of a bicycle for humans have been fully studied.
The benefits of cycling
Both children and adults love to ride a bike; it is a very exciting and rewarding activity. It is also a great way to keep fit and is suitable for people of all ages. The health benefits of a bicycle are undeniable, because cycling is universal, does not require special material costs and does not harm the body.
By cycling, you can not only usefully spend your time, but also get faster, for example, to work or to shop. The properties of such training will be beneficial for the musculoskeletal system. In addition, while cycling, you can:
- strengthen and tighten the muscles of the legs and buttocks;
- improve blood circulation and strengthen the heart muscle;
- maintain the tone of the vessels of the legs, which will be an excellent prevention of varicose veins;
- benefit the respiratory system, because with increased breathing, the oxygen level in the blood rises, which means that metabolism improves;
- improve the mobility of joints, because with age, the cartilage tissue loses its elasticity, and cycling will give tangible benefits in this;
- get a lot of new impressions and positive emotions, thereby getting rid of the harm resulting from stress and chronic fatigue;
- Improve sleep and overall well-being by taking a healthy half-hour bike ride in the evening.
Among other things, cycling is beneficial for speeding up the process of losing weight, since it can burn excess calories without resorting to grueling workouts in the gym;
Among other things, a bicycle does not emit emissions into the environment, and a person rides it, including for the benefit of nature.
The benefits of a bicycle for women
It has been proven that cycling is not only possible for the fair sex, but also necessary. Such a useful pastime has the properties of an excellent training for the entire female body.
Many girls and women ride a bike to lose weight and benefit their body, because just an hour's walk helps to get rid of 300 calories, and if you add speed, the figure doubles!
Scientists have found that women who lead an active lifestyle and are involved in cycling, menopause occurs 4 years later, and they tolerate its manifestations more easily than those who sit at home more.
Why a bicycle is useful for men
The stronger sex is also overweight, so cycling can be beneficial for men with regular walks. With its help, you can get rid of the accumulated kilograms, while without the cost of visiting the gym and a personal trainer.
Due to the fact that cycling helps maintain vascular tone, it is an excellent prevention of problems with potency and one of the useful ways to improve the quality of a man's sexual life. And by saturating the blood with oxygen, it tends to reduce the risk of Alzheimer's disease.
The benefits of cycling for kids
Most children dream of cycling at an early age. For them, this is not only a great way to improve their physical development, but also a test of endurance, and a useful game, and a way to communicate with friends in the fresh air. Children who often ride a bike have excellent sleep and appetite, they get sick less often, are more intelligent and active in life.
Weight Loss Cycling
People who want to lose weight have long appreciated the beneficial properties of such workouts, which have advantages over exercising in the gym: after all, this way you can get a boost of vivacity, burn calories and breathe fresh air. In addition, this accessible view sports will be useful at almost any age, if there are no strict medical prohibitions.
How long does it take to drive to lose weight
As with any workout, cycling should be done regularly. Under this condition, subcutaneous fat begins to actively split after half an hour of driving, and after the end of the walk, this process does not stop for some time. Thus, by actively cycling, you can get rid of 6 kilograms of excess weight within a month.
How many calories are burned while cycling
How many calories are consumed during a healthy cycling trip will depend on where and how you went. On average, one hour of calm, measured driving can burn 300 - 400 calories. But if you ride, for example, on rough terrain, or climb a hill, making more effort, then you can increase the beneficial properties and the number of calories burned by almost two times.
What muscles are involved when cycling
During a bike ride, almost the entire muscular system begins to work intensively, but the main load falls on the muscles of the legs, buttocks, back and abs. This process can be described in more detail as follows:
- the work of the calf muscles occurs while pressing the pedals;
- when the cyclist goes uphill, then the quadriceps are included in the process;
- the muscles of the buttocks help to maintain the correct position on the bike;
- biceps of the hips tense when bending the leg while lifting the pedal up;
- abdominal and back muscles keep the cyclist in the saddle during fast riding when he leans forward;
- for training the muscles of the shoulder girdle, cycling on hills and hills will benefit, and, of course, they work when you have to bring your two-wheeled friend home.
Thus, it turns out that cycling allows you to usefully work out almost all major muscle groups.
Can pregnant women ride a bike
This question will be appropriate if, before conceiving a baby, a woman led an active lifestyle and does not want to give up cycling during pregnancy. Here, of course, you need to consult with your doctor so that there is no harm to the mother and child. If there is no threat to the baby and he is developing normally, and the expectant mother feels good, then short walks on a bicycle will be useful during the period of bearing a child.
Of course, it is worth giving up driving on rough and hilly terrain, uphill and steep descents in order to minimize the risk of falling and not harm the unborn baby.
Is cycling allowed for herniated discs
In this disease, the intervertebral disc is deformed, as a result of which the vertebrae acquire the properties of pathological mobility. As a result, there is increased pressure on the affected disc, it is squeezed due to stress, and this, as a result, can cause severe pain and even lead to a violation of sensitivity.
If a person is actively involved in cycling and does not want to give up their usual way of life, despite such a diagnosis, there are some tips on how not to harm the spine while cycling:
- you need to choose flat asphalt paths for cycling in order to avoid shaking while riding;
- try to ride with a straight back to reduce stress on the spine; for this, you can buy a special corset or equip your bike seat with a backrest.
If the attending physician does not give a categorical prohibition, then you can ride a bike even with this diagnosis, reducing the duration and intensity of walks.
Is it possible to ride a bike with arthrosis
With arthrosis, the joints are affected, therefore, so that the articular tissue does not finally atrophy, doctors recommend moderate physical activity and physical therapy. Some of these useful activities include short bike rides.
If the knee or hip joint is affected by arthrosis, short cycling trips will bring health benefits - no more than half an hour twice a week, and this applies to patients of any age, since they have no harmful health properties.
Bicycle harm and contraindications
In addition to benefits, cycling can also be harmful to health, especially if there are contraindications to such activities. In addition, it can be harmful to ride an unsuccessful bike model when the seat is too rigid and incorrectly positioned. The point here is that while driving, the main burden of the body falls on the sacral region, in which important large arteries and nerve endings are located. When the seat is solid, has protrusions, then these arteries are clamped, which can lead to stagnation and impaired blood supply to the pelvic organs.
This problem is especially relevant for men, for whom the correct supply of blood to the genitals is extremely important for potency. But this only applies to long and regular trips in an uncomfortable seat. There are contraindications for such cycling:
- all diseases that can cause sudden fainting;
- infections accompanied by hyperthermia;
- taking strong drugs that tend to disrupt movement coordination;
- epileptic seizures;
- the presence of hemorrhoidal cones in the rectum.
If you follow the cycling regime and choose the right model, then there will still be more benefits from such activities than harm.
Recommendations for beginner cyclists
It is worth noting that, when starting to ride a bike, people do not take this activity seriously and do not consider it necessary to protect themselves from possible injuries. Meanwhile, in many European countries, driving this type of transport without a special helmet is prohibited.
There have been cases when people received complex fractures and injuries literally out of the blue, so it will be very useful to take care of their safety, especially for beginners.
When going for a walk, you need to monitor your well-being and general condition. If something is wrong, you should not be heroic and continue training, it is better to postpone it for another day, or at least reduce the pace and duration.
How to choose the right bike
It would seem that it’s easier: I came, I saw, I liked it - I bought it, but the choice of a bike needs to be taken more seriously so that it becomes a reliable friend for more than one year, and does not harm.
First of all, you need to decide on the model. If you plan to ride within the city, a regular city bike will do. For fans of extreme sports, you can purchase a street bike model that has wide wheels and a low fit.
Those who prefer country walks should choose any model of a mountain bike, as it is more suitable for rough terrain.
Secondly, the size of the bike must be selected in accordance with the height: this is important, since there should not be an extra load on the spine. Models with a frame height of 48 cm are suitable for people of average height, but if the height exceeds 1 m 90 cm, then the height should be at least 54 cm.
And, thirdly, you need to pay attention to the properties of the material from which the frame is made. For cyclists weighing more than 90 kg, it is better to choose a model with a steel frame, as the carbon one may not support this weight.
Where can you go for a bike ride
Any place with special bike paths is suitable for useful training walks. If you want extreme and there are no contraindications, then it is better to go out of town and ride away from the paved roads. The air is cleaner there, and the health benefits of cycling will be greater.
For avid athletes in the cities, there are special bike tracks with tracks of varying difficulty. If you are planning just a healthy family vacation, then it is better to choose a quiet city park with flat paths and benches for relaxation.
Cycling clothing and shoes
The main thing is to choose comfortable clothes that will not hinder the movement of the cyclist. It should be made from natural fabrics, this will help avoid squeezing and chafing, especially in the groin area.
For useful winter walks, it is better to buy sports thermal underwear - breathable and not letting you freeze. In the summer, you can get by with regular shorts and a T-shirt.
It is worth taking care of a helmet and suitable shoes, which should also be natural and breathable.
Conclusion
Today, more and more people prefer cycling, so the benefits and harms of a bike remains a topic of interest. Most experts have come to the conclusion that, within reasonable limits, such training has undoubted useful properties. After all, cycling takes place in the open air, and this is always a plus, especially for people leading a sedentary lifestyle. In addition, this is a great way to "escape" the harm of extra pounds, as well as pump up all the necessary muscles. The main thing is to choose the right model, and of course, observe safety rules.
