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 increaseyour 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, kneepads, elbow pads should all be in place when
cycling.
Fitness cycling can really be integrated into any fitness program. With every turn of the wheel, calories are burnt, strength is built and wellness is achieved.