According to statistics, in Europe, each home has at least 1 sports bicycle. It is a means of traveling short distances and is an effective exercise device. Currently, riding a bicycle is an increasingly popular exercise, bringing convenience and good benefits to those who have to sit a lot, such as office workers, students, and students.
Fast, low-cost, and non-polluting – bicycles – are considered good exercise by barns, training the muscles in the thighs, buttocks, legs, and toning the muscles in the waist abdomen. Cycling not only helps physically but also makes your mind always refreshed, reducing anxiety and stress.
1. Improving heart health
Cycling is good for your heart. Cycling, combined with others, can improve the cardiovascular system and reduce the risk of coronary heart disease.
According to the British Medical Association, cycling 20 miles a week can reduce the risk of cardiovascular disease by 50%. Another study with 10,000 cadres and civil servants showed that the group who cycled about 20 miles a week halved the risk of cardiovascular diseases than other people.
In addition to having a heart-healthy effect, cycling is perfect for people with high blood pressure. Just spending a moderate amount of time riding a bicycle every day can prevent high blood pressure and stroke.
2. Tightening your muscles
Like many other sports, cycling is great for toning skin and building muscle, especially in the lower half of your body, such as calves, thighs, hips, and back.
If you are inactive for a week, it will reduce 50% of the strength of the muscle system and can you’re your muscles weak in the long term. Inactivity is also the cause of aging muscles, leading to muscle contraction.
Therefore, during cycling, most of the body’s muscles will be activated, such as the abdomen, shoulders, arms, calves, etc., toning the muscles in the waist and abdomen at the same time. This makes the muscular system stronger and works more efficiently.
3. Good for the waistline
When cycling, you can burn many calories, especially when you have a program that moves faster than a regular outing. And cycling is also associated with reducing body weight. Besides, cycling can help boost your metabolism, even after you’ve stopped.
4. Good for longevity and reducing stress
Cycling is a great way to increase your longevity. Cycling regularly is associated with a few years’ extra lifespans, even if it has been recalibrated to avoid injuries easily encountered as you age.
Cycling is a form of exercise that relieves stress and pressure in studying and working. It stimulates the body to release a hormone called endorphins that makes you feel elated and excited. After study or working hours, a few minutes of relaxing with a bicycle can be fun.
Outdoor cycling is also a good way to enjoy the fresh air that dispels all your daily sorrows and stress. As a result, your quality of life physically and mentally improves.
5. Increasing skeletal strength and coordination skills
The organs of the body are supported together by muscles, tendons, and ligaments. Regular riding a bicycle positively increase bone density, help protect and increase the strength of the skeletal system.
Not only that, the posture when riding a bicycle will support the muscles in the lower back. As a result, the spine will also be strengthened and can stimulate the small muscles of the vertebrae. This helps reduce your risk of back pain and other problems. In addition, having to use both legs and arms to keep the bicycle balanced with the bodyweight while riding is excellent practice for your coordination skills.
6. Good for the immune system
Cycling is linked to boosting your immune system. Practicing exercise regularly by bicycling has been shown to decrease the risk of colon cancer, breast cancer, prostate, and pancreatic cancer, endometrial cancer. Besides, cycling is also good for the lungs.
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7. Helps with weight loss
As many of you know, cardio exercises are always the first choice for the most effective fat loss. Besides running, jumping rope, swimming, and climbing stairs, cycling is also a simple cardio form for many individuals.
Cycling can help burn stored fat and alter cholesterol balance in the body, reducing body weight and cholesterol to protect a healthy body.
According to research by the British Medical Association, cycling helps burn about 300 calories per hour.
If you ride a regular 30-minute ride, you’ll lose 11kg in a year. Not only that, but it also helps you increase your metabolic rate after each trip.
8. Preventing diabetes
Riding a bicycle is one of the best forms of exercise to control blood sugar in the body. Scientists believe that just spending 30 cyclings a day will reduce the risk of diabetes by 40%.
People with a high glycemic index, people with type 2 diabetes, are often advised to exercise appropriately to regulate blood sugar in the body. They are often encouraged to cycle instead of jogging because cycling reduces the pressure on their legs. Ask your doctor for an exercise program that is right for you.
Awesome Equipment For Bicycle Training
If you are on the hunt for some great equipment to stay fit with bicycling, here are some of our favorites.
- BalanceFrom Bike Trainer Stand – If you have never seen one of these, they essentially attach to the rear wheel of the bicycle you already have. You can then ride your bike inside your home to keep up on your training regiment, even during the winter or rain.
- CAT EYE Padrone Wireless Bike Computer – Keeping track of your rides is great, however what happens if you don’t want to take your phone, or just want to get away from the distractions? These computers will keep track of everything for you.
- YOSUDA Indoor Cycling Bike Stationary – The good old stationary bike, it may be something from the past, but many people still use these to get some great exercise.
Notes before cycling to stay safe
- You have to check if the tire is inflated properly or not
- Is the seat height appropriate? Is it too high or too low?
- Check if the brake is safe
- If you are riding your bicycle in an area where there is no bike repair place, you should prepare a bicycle repairing kit and a small bicycle pump.
Riding a bicycle is a simple exercise but has huge benefits for both physical and mental health. It would be best if you try to spend 30-45 minutes a day cycling. You can cycle alone, taking time to enjoy the views you pass. If you don’t want to be alone, you can invite family and friends to join you. This way, you can connect more with those around you, have more fun and motivation on the roads.
Even so, cycling can be dangerous, especially if you pedal in high-traffic areas. You should be careful cycling in a bike lane or two-wheeled vehicle. Also, always wear a helmet to protect yourself during practice.