Cycling can be defined as a rhythmic physical activity whereby the same movement is reiterated in sequence. This is a complete exercise, bringing a number of health benefits. Firstly, taking up this sport helps improve the functioning of the cardiovascular and respiratory systems and improves emotional health.
With this background knowledge, we will now describe how to cycle and which safety measures are necessary in order to safely do this physical activity. Learn the key advantages of cycling and how you can leverage this sport for better performance and well-being. Let’s get started !
How to cycle safely?
After walking, it turns out to be one of the most widespread sports in the world. Alone or with friends, a few bike rides a week help you feel all the advantages of cycling for general health.
Despite the prevention of diseases, cycling evokes socialization. As it increases self-esteem and good mood, it positively influences the emotional stability of people.
However, practitioners of this sport should be aware of some tips that help promote health without running any risks. Here are some tips:
- wear brightly colored clothing and accessories to make it easier to see;
- allow your bike to be seen from afar, both day and night;
- respect the road signs and obey the Traffic Code, as both act as protection for cyclists;
- report changes in direction;
- respect the road and avoid overtaking on the right .
Which muscles does cycling work?
One of the benefits of cycling is that it gradually works your muscles. This is done intensely and also promotes increased muscle strength and endurance.
Cyclists use a lot of muscle to gain speed . So, we will explain which muscle groups are worked in this process. To make it easier to understand, take a look at what happens at each stage!
Step 1
This is the phase in which you start pedaling. In this phase, the need to exert force, forward and downward, on the pedal, stiffens the muscles of the quadriceps and legs.
Step 2
During pedaling, when the foot extends to the lowest part of the pedal, the leg is forced to stretch and then retract again. During this stage, the hamstring and gluteal muscles are worked.
Step 3
In sequence 3, as soon as the foot starts to move, lifting it over the pedal, it is necessary to pull it to balance the force. This work is performed by the muscles of the spine, hips, legs and feet.
Step 4
In the last phase, the cycle is completed and all the muscles involved begin to perform the movement again. Thus, cycling is an activity that works practically all the muscles in the body . Among other advantages, it helps to strengthen the function of vital organs, such as the heart and lungs.
How to practice cycling without harming your health?
We have listed some actions that deserve special attention to ensure healthy cycling. Check them out:
- stretch before cycling;
- take your water bottle and some food with you if you are going on long journeys;
- evaluate the best period for your body to enjoy the benefits of cycling;
- consult a doctor if you are diabetic, have heart disease, high blood pressure or have any bone or joint disease ;
- wear comfortable clothing and shoes, a helmet and accessories suitable for this activity;
- avoid cycling in the sun or in very low temperatures.
What are the 6 main benefits of cycling?
We have listed some reasons that justify taking up this sport for the sake of health and well-being. See what they are.
1. Promotes weight loss
Cycling is an activity that helps you lose weight, as it allows you to combine aerobic and anaerobic exercises . However, to get the best results, it is best to combine cycling with a good diet.
2. Tones muscles
As already described, cycling involves working different muscles in the body. With this, the cyclist can significantly improve the performance of muscles, joints and bones.
3. Protects the heart
Cycling for an average of 30 minutes a day may strengthen cardiovascular and respiratory functions and reduce cholesterol . Thus, all the possibilities to significantly reduce the risk of suffering a stroke, heart attack and other heart problems arise.
4. Increases immunity
Cyclical activities relieve stress and enhance relationships while targeting body fat. Everyone has experienced days or events that were unfortunate, and cycling reminds us of the importance of everyday kindness towards others.
5. Improves body’s immunity
Regular physical exercise, such as cycling, enhances the body’s immune system. The physical act of moving around helps the body to produce cells that fight infection and other diseases which are located within the system.
There is a link between blood sugar levels and exercise. Glucose levels are found in the bloodstream. Exercise enables better management of blood glucose levels, increasing the restoration of blood cells enabling higher glucose uptake.
Exercise helps the body to increase the cells’ abilities to uptake glucose which is commonly referred to as sugar in the blood.
6. Stress and anxiety are reduced
At last, we may point out that the advantages of cycling are not only physical but also go into psychological and emotional aspects. This modality facilitates the production of hormones and Newell’s endorphins that promote pleasure and the feeling of well-being there is about life.
With so many advantages of bicycles, as you’ve witnessed above, there are plenty of types of bicycles to choose from and various ways to enhance this activity further by performing outdoor workouts. Nevertheless, it is beneficial to keep in mind that there are short, medium, and long-term practices and their influence on the body. The best part is to practice physical activities as doing so encourages their maintainer to lead a more healthy and active life.