Cycling has a myriad of health benefits, from heart health to body fitness. Regular cycling can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and .
A study shows that cycling about 32 kilometers per week can reduce the risk of developing heart disease by 50 percent compared to those who do not ride. Meanwhile, cycling 30 minutes per day, combined with limiting calorie intake, will get the equivalent of taking an aerobic class three times a week.
To get the most out of your cycling activity, take these five steps!
1. Pay attention to the rhythm of the row
The ideal pedal paddle rhythm generally ranges from 60-80 revolutions per minute (rpm), in contrast to cyclists who can pedal in the 80-100 rpm range.
You can always increase your speed and strength by perfecting your bicycle pedal. Try to take turns pushing and pulling the pedal between the right and left feet slowly if your pedal is clipless. This way, more of your muscles are exposed to the stress, which can make your legs slimmer.
2. Change Body Position
So that the pressure and emphasis on the muscles and nerves are not always concentrated in one particular area, try to vary the position of your body and your hands from time to time. Change the angle of the arms, back, and neck. Just relax; your arms and elbows do not need to be stiffly locked to make it easier to go through uneven roads. Also, avoid holding on to the curved part of the handlebar for a long time. This can cause cramps in the hands, shoulders, and neck.
3. Cycling For Sliming Body
A health study on the benefits of cycling shows that cycling activity for 2-3 hours a week helps prevent weight gain. If you are classified as overweight, start cycling regularly. Do a routine of rowing your bike for at least 30 minutes per day. You can start on flat terrain for the first 3-4 weeks.
Gradually, increase the intensity of the bike as well as the difficulty level of the terrain. Hilly roads can be a suitable form of exercise. To make this sport even more fun, you can share the joy by cycling with friends or the bicycle community. Cycling in groups can drive long distances to feel close as well as increase your motivation to become a better cyclist.
4. Cultivate Muscles
If you are rowing your bicycle on an uphill road, you may be pedaling so hard that you sweat. This is when lactic acid builds up in the muscles and can contribute to muscle soreness. Lactic acid itself is the result of carbohydrate metabolism, which is produced in muscle cells.
As a preventive measure for experiencing muscle pain, keep pedaling on a downhill road, even though without pedaling the bicycle can slide just like that. In fact, with continuous light pedaling on the downhill road, you can help get rid of lactic acid.
5. Make sure your bike is right for you
Make sure the frame size, aka bicycle frame is right for your body; you can straddle the bike with your feet flat on the ground.
Here are the characteristics of the ideal bike that is right for you.
For public bicycles, there must be a distance of 2.5-5 cm between the groin and the top tube, aka the upper bicycle frame that connects the handlebars to the seat. As for mountain bikes, there should be at least 5 cm distance between the groin and the top tube.
When the pedal is at its lowest point in the rotation, ideally, bend your feet slightly.
Bend your elbows just a little so that you are not too far or too close to the handlebars.
No matter what type and style of bike you choose, whether it’s a fixed gear bike or another type of bike, if the frame doesn’t fit you, you can experience muscle pain and are more prone to falling.
Bike consistently twice a week and cover longer distances on weekends consistently. This is the best way to build heart and blood vessel fitness through a cycling routine. You will immediately feel the benefits. Don’t forget to apply the five healthy bicycle steps above that have also been done by the bicycle community.
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