Cycling is one of the most popular sports and the bicycle is one of the most versatile sports equipment. This is because the Farrad can be used everywhere and under the most diverse landscape conditions and is equally suitable for young and old. Cycling is excellent as a joint-friendly endurance training. In addition, cycling is also ideal for losing weight with a calorie consumption of 500 kcal per hour.
Cycling: Fitness and weight loss
There are many reasons to exercise regularly by bike:
- Cycling strengthens the condition and general physical condition.
- Cycling trains not only the leg muscles, but also those of the abdomen, feet, arms and pelvis.
- Lungs, heart and circulation are strengthened.
- The support and musculoskeletal system is relieved when cycling, because most of the weight is on the saddle. So it is also suitable for people with limited mobility.
- Due to the movement in the fresh air, happiness hormones are released during cycling. But also after the training it provides a good mood, when the first fat pads on the buttocks, hips and thighs melt, cellulite disappears and no new varicose veins appear.
- The calorie consumption while cycling is roughly comparable to jogging or swimming, so relatively high. A bar of chocolate can be easily pedaled off with an hour of cycling.
Cycling according to plan
To do something for your health, you do not have to pedal like the pros of the Tour de France. Even a daily ride to work or vacation and weekend tours improve fitness and help lose weight. Newcomers to cycling should take it slow in any case, otherwise there is a risk of nasty muscle soreness. But within about three weeks, even the untrained can get up to speed with cycling. However, you have to cycle regularly three times a week. The first five minutes should be spent cycling loosely so that the muscles can warm up. In the first week, you should spend no more than 20 minutes in the saddle. In the second week, it can be as much as three times 40 and in the third week 60 minutes per training day. If you stick to this starting program and continue to train consistently, you will soon notice how many advantages you can gain. In any case, it is important to feel good while exercising. The best way to check your pulse is to make sure you don’t overdo it when cycling. The basic rule for training rides in the perfect pulse range is: 220 minus age minus 30 percent. So a 30-year-old should get to about 130 with her training pulse.
Cycling injuries
The most common cycling injuries occur in accidents, such as when a rider loses balance, misses an obstacle or has to brake hard. A fall usually results in abrasions, scrapes or strains. When trying to brace themselves, cyclists also occasionally suffer fractures of the wrist or elbow. If the cyclist is not wearing a helmet, there is also a risk of dangerous head injuries or lacerations. Another risk factor in cycling is fatigue. Like a car, a bicycle must be checked and maintained regularly. For example, the rubber tube of the tire can become brittle and burst, the brake pads can wear out, or the frame can rust, causing the handlebars or fork to break under sudden heavy load. If the brakes suddenly fail, the frame breaks or a tire bursts while riding, dangerous accidents may occur.
Complaints while cycling
However, the bike should not only be maintained, but also properly adjusted. If the handlebars and saddle are too high or too low, back pain and neck tension will occur during longer rides. At the perfect saddle height, the stretched leg just reaches the pedal below. If the leg is still bent, the saddle must be placed higher. The correct position of the saddle is also important. The nose should be straight forward. Check with a spirit level whether the saddle is also sitting completely straight. If the nose is pointing downwards, too much weight is resting on the arms, which can lead to numbness. If the tip points upwards, there is a risk of abdominal pain. Men in particular often experience prostate complaints after long bike rides.But this can be remedied by an ergonomically shaped saddle with gel insert.
Cycling: Knee pain avoidable
In general, cycling is a sport that is easy on the joints. Nevertheless, many people complain of knee pain when cycling. These are often caused by overloading or incorrect posture. You can remedy this by riding in lower gears, dismounting and pushing on hills or riding standing up and adjusting the saddle properly. Most physical discomfort while cycling is caused by faulty or incorrectly adjusted equipment. If you remedy this and then make sure you maintain an upright posture, change your riding position occasionally, and take regular breaks, you will prevent numbness, pain in the buttocks and genitals, and knee pain while cycling.
