Cycling for health and fitness
It only takes two to four hours every week to realize a general improvement to your health. Cycling is:
Ø Low impact – it causes less strain and injuries than most other forms of exercise.
Ø A good muscle workout – cycling uses all of the major muscle groups as you pedal.
Ø Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people skills to ride a motorcycle and, once you learn, you don’t forget.
Ø Good for strength and stamina – cycling increases stamina, strength and aerobic fitness.
Ø As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
Ø A fun way to get fit – the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
Ø Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.
Health benefits of regular cycling
Cycling is especially an aerobic activity, which suggests that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and knowledge increased blood heat , which can improve your overall fitness level.
The health benefits of regular cycling include:
Ø increased cardiovascular fitness
Ø increased muscle strength and flexibility
Ø improved joint mobility
Ø decreased stress levels
Ø improved posture and coordination
Ø strengthened bones
Ø decreased body fat levels
Ø prevention or management of disease
Ø reduced anxiety and depression.
Cycling and specific health issues
Cycling can improve both physical and psychological state , and may reduce the probabilities of experiencing many health problems.
Obesity and weight control
Cycling may be a great way to regulate or reduce weight, because it raises your rate , builds muscle and burns body fat. If you’re trying to reduce , cycling must be combined with a healthy eating plan. Cycling may be a comfortable sort of exercise and you'll change the time and intensity – it are often built up slowly and varied to suit you.
Research suggests you ought to be burning a minimum of 8,400 kilojoules (about 2,000 calories) every week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice each day , the kilojoules burnt soon add up. British research shows that a half-hour bike ride a day will burn nearly five kilograms of fat over a year.
cardiovascular disease and cycling
Cardiovascular diseases include stroke, high vital sign and attack . Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that folks who cycle to figure have two to 3 times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart condition .
Cancer and cycling
Many researchers have studied the connection between exercise and cancer, especially colon and carcinoma . Research has shown that if you cycle, the prospect of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the danger of carcinoma .
Diabetes and cycling
The rate of type 2 diabetes is increasing and may be a serious public health concern. Lack of physical activity is assumed to be a serious reason why people develop this condition. Large-scale research in Finland found that folks who cycled for quite half-hour per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a motorcycle is a perfect sort of exercise if you've got osteoarthritis, because it's a low-impact exercise that places little stress on joints.
Cycling doesn't specifically help osteoporosis (bone-thinning disease) because it's not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions like depression, stress and anxiety are often reduced by regular bike riding. This is thanks to the consequences of the exercise itself and since of the enjoyment that riding a motorcycle can bring.
Hand cycling and health
Hand cycles are almost like recumbent tricycles, but they're powered with hand rather than foot pedals. Velcro straps are often wont to secure the hands to the pedals if necessary.
This sort of tricycle allows amputees, people with spinal injuries and people recovering from certain conditions like stroke to cycle as a sort of exercise and recreation. Hand cyclists get cardiovascular and aerobic benefits similar to those of other cyclists.
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