Cycling is one of the most popular sports and the bicycle is one of the most versatile sports equipment. This is because it can be used anywhere and in a wide variety of scenic conditions and is equally suitable for young and old. As spinning, it has conquered the fitness studios and has thus also become independent of the weather. It is excellent as endurance training and as training against overweight and immobility.
The thrill of pedaling
Cycling strengthens the condition and general constitution. It trains not only the leg muscles, but also those of the abdomen, feet, arms and pelvis. It strengthens the lungs, heart and circulation, and at the same time relieves the musculoskeletal system. It is therefore also suitable for people whose mobility is limited. Because on the bike the whole body gets into a state of flux, a lot of happiness hormones are released. It certainly also contributes to the fact that it melts fat pads on the buttocks, hips and thighs, helps against cellulite and prevents varicose veins.
Pedaling according to plan
To do something for your health, you don’t have to pedal like the pros in the Tour de France. Even a daily ride to work or vacation and weekend tours will improve your fitness.
In any case, newcomers should take it slow. Otherwise there is a risk of nasty muscle soreness. But within about three weeks, even the untrained can get up to speed on their steel steeds. However, you have to pedal regularly three times a week. The first five minutes should be spent cycling loosely to warm up the muscles.
In the first week you should not spend more than 20 minutes in the saddle. In the second, it can be three times 40 and in the third 60 minutes per training day.
The right equipment
Bicycles are available in all price ranges. The most important thing is that they are well maintained and roadworthy. To sit healthily, make sure you have a well-padded saddle (with gel, for example) with a full seat. An upright posture or more frequent changes of sitting position, as well as regular breaks, prevent numbness and pain in the buttocks and genitals. Wearing a helmet is not mandatory, but it is for personal safety. It is also a role model for children, for whom helmets are an indispensable protection.
Feel good while exercising is the motto
If you stick to this starting program and continue to train consistently, you will quickly notice how many advantages can be gained. But don’t forget: feeling good while exercising is the motto. The best way to check your pulse is to make sure you’re not overdoing it with your cycling. The basic rule for training rides in the perfect pulse range is: 220 minus your age minus 30 percent. So a 30-year-old should get to about 130 with her training pulse.
