Cycling is an ideal exercise, and when you do it you don't feel like you're doing sports, it's really fun! Going out with your partner, friends or family to ride a bike is a healthy plan and suitable for almost everyone.
In fact, we see more and more people in the city using the bike as an ecological and economical means of transport... But it also has many benefits! You can make it a point to start going out for a bike ride at least a couple of times a week.
Cycling has many health benefits for both the body and the mind.
Benefits of cycling
Oxygenates the brain and combats stress
When we ride a bike we increase our aerobic capacity and our lung capacity, forcing our lungs to perform a much more efficient gas exchange (O2 / CO2).
Studies show that cycling facilitates oxygenation of the brain (outdoor activity) and the creation of certain hormones that, together with the great power of disconnection from routine, help combat stress (nervous system fatigue) and improve our emotional state, helping to avoid sadness and even overcome depression.
The quadriceps and hamstrings are toned quickly, as they are the muscles that work the most when cycling. The calves and gluteus maximus are also strengthened, although to a lesser extent.
Strengthens the back .
The inclination of our body towards the handlebars encourages the muscles in the lumbar area to tense and strengthen, stabilising the trunk and protecting the spine from vibrations and shocks. This indirectly reduces back pain caused by a sedentary lifestyle, as well as the possibility of hernias.
Strong heart
If we ride our bike regularly and gradually increase the intensity, we will be able to raise our aerobic and anaerobic thresholds. In addition, we will make the heart pump blood with much more force to facilitate the arrival of oxygen to the whole organism, indirectly making the blood vessels more flexible. Thanks to this, we strengthen the circulatory system, the heart and we manage to lower the resting heart rate. In addition, the burning of calories occurs mainly in the form of fats (aerobic capacity) so our bad cholesterol (LDL) is reduced and the good cholesterol (HDL) increases.
Stronger immune system
When we practice this sport, our body produces phagocytes (immune cells) that attack infectious bacteria that enter our body, reducing the likelihood of getting sick. It also helps us maintain adequate blood sugar levels, since improving blood flow reduces the risk of developing type 2 diabetes and heart disease by up to 20%.
Healthier, stronger and more protected joints
Unlike other disciplines, strengthening the leg muscles requires greater support and stability, especially for our knees, and this, together with the fact that most of the weight falls on the seat, means that there is no impact on the joints. In addition, the cyclical movement of pedalling favours the diffusion of nutrients through the cartilage, resulting in healthier, stronger and more protected joints.
Goodbye to cellulite.
The toning of the muscles mentioned above, together with the massaging action on our skin caused by pedaling, actively mobilizes water and toxins from the body, preventing the accumulation of fat by burning it to produce energy.
Social, economic and environmental benefits
Bike lovers already defend their practice as “a lifestyle” and in addition to the benefits indicated above, they argue that:
By improving our mood we are more receptive to meeting people and making new friends.
Using a bike for everyday life instead of using a car or other public transport means saving money for our pockets as well as contributing to the fight against pollution, especially in large cities.
An exercise suitable for everyone
Cycling is an exercise suitable for all ages and with visible results in the short term. But as with any sporting activity, we must take into account some details. One of the requirements for using a bike is to get a bike that suits your needs and that allows you to adapt the bike to your body. For example, it is important to properly position the seat height. When the pedal is down, the leg should be extended, but without completely tensing the knee joint. This small detail is very important if we want to avoid joint pain.
Another positive feature of cycling is that we can add it to our daily life without having to change our habits too much. For example, we can go to work or to the shops by bike, which will represent a good aerobic or anaerobic exercise, depending on the resistance and frequency with which we want to work out.
What muscles do I work on the bike?
When cycling, the effort is concentrated on the lower body, which translates into toned and shaped legs. When pedaling, you specifically work the quadriceps, hamstrings and glutes. The movement is complex and activates different parts of the body depending on where the pedal is. There is hip extension and effort on the gluteus maximus, but as the circular movement is complemented, there is also an impact on the knees, ankles, gastrocnemius and tibialis.
The intensity of the workout will depend entirely on you, on the speeds you choose. If you are indoors you can control it with the lever, while if you are outdoors you can add to this how challenging the path you choose is and whether you encounter many hills or not. Even outdoors you can increase the challenge by increasing the speed, even if you are on a flat path.
In addition to incorporating cycling into your life, if you want to have 100% healthy habits, you will probably have to make some small changes in your daily life.
More vegetables, a positive attitude or enjoying rest are some of the tips for leading a healthy life with which we motivate you.
10 tips for women starting out on a bike
Finally, the cycling world is no longer dominated by men and you can now see more of them in a group of mountain bikers or some group of girls on road bikes or, more recently, on gravel bikes.
Since nobody is born knowing, it is worth leaving some advice from female cyclists to female cyclists, some are obvious, and others not so much, and they can help you improve as a cyclist, gaining confidence on the bike.
1. WITHOUT PROTECTION THERE IS NO WAY OUT
That a helmet is essential is something we all know and generally respect, but we must not forget that when it comes to protection in cycling, good sports glasses, gloves, rain gear or windbreakers just in case, and sun protection cream to avoid getting sunburned also count.
2. FORGET ABOUT UNDERWEAR
I know it may seem strange at first, but if you want to avoid the dreaded chafing on your bottom, you should stop wearing your panties and invest in a good pair of cycling shorts with padding, and very importantly, one that is for women, since they are different from those for men. Cycling shorts incorporate a protective band to cushion the pressure exerted by the saddle on the lower parts of the female anatomy. In addition, the materials used in the manufacture of these garments are antibacterial, so infections or bad odours are also avoided, and they are quick-drying when sweating or when you wash them in the washing machine.
3. FOLLOW YOUR PACE
Sometimes it is not easy to find a good group that adapts to your pace… but do not be discouraged… keep going at your own pace. You may be cautious and stop pedaling at full speed when you feel strong, and do not get overwhelmed if you cannot keep up with other cyclists who are stronger or have been riding for longer. Keep going or, if you feel overwhelmed at the beginning, go at your own pace and concentrate on keeping up with your pedaling pace. Little by little, with training, you will gain rhythm and resistance.
If you don't have a group, you can search online for groups of your same level or join a local cycling club for girls. You can go out with beginner women like you, or with advanced women if you're already strong.
4. CLAIM FEMINISM
Fortunately, there are more and more physical and online stores that offer clothing and bicycles specifically for women. If you can't find a variety, or what you're looking for, ask, ask the cycling store where you go what you're looking for, they will help you find it and if not, try foreign online sites that usually have a wide variety. Don't settle for products designed for men, either because some cyclist in size S gives them to you.
5. ADAPT THE BIKE TO YOUR BODY
It's a fact, but some of the bikes you might like won't have a model available for women, but you can choose a suitable size and make small changes to the handlebars and saddle to adjust it to your physique. From changing to a shorter stem, which will allow you to reach the handlebars better and not be 'stretched'. Women tend to have longer legs than their torso in proportion, so we need to shorten the distance to the handlebars.
The saddle must be specific for women, because the width of the pelvis is greater in women than in men and we need slightly wider saddles.
There are also women who prefer to shorten the width of the handlebars because in general, women are less wide-shouldered than men, although now the trend is to have wider handlebars to better handle the bike... Try and see what suits you best.
6. BEWARE OF BURNS
Don't forget to use sunscreen, mainly because it keeps skin cancer away, but also out of ' cosmetics' because it prevents unsightly 'cycling' marks on your arms and legs where the fabric of your cycling jersey and shorts ends.
7. WATER, WATER AND MORE WATER.
When cycling, it is very important to avoid the dreaded 'pájara', which is not only caused by a lack of energy, but also by dehydration.
To achieve optimal hydration, as this is a long-duration exercise, with the sensation of the wind and sweat-wicking clothing, you may not feel how much you are sweating, but a lot of water is lost when you spend several hours pedaling. To carry water, you can place one or two bottle cages on the frame of the bike or wear a hydration backpack on your back, which is more commonly used in mountain biking.
Remember to drink before you are thirsty, set an alarm if you forget, some heart rate monitors give you hydration and refueling guidelines by time or by kilometers for your weight and age.
And it's better to drink little by little, in small sips, don't drink all the water in the bottle at once when you stop.
Practice drinking while riding. At first, it can be a challenge for beginners, taking the bottle out of the frame, drinking, looking ahead, etc. But if you practice it in a safe area like an empty parking lot, you will quickly get the hang of it and it will save you from crashes and falls.
Depending on the intensity of your cycling, you should not consume less than half a litre of water for every hour of exercise, doubling this amount if the effort is high, or the environmental conditions of heat, humidity, altitude, etc. are harsh. And don't forget the mountain passes...
8. WARM UP BEFORE YOU START AND STRETCH WHEN YOU FINISH
It is recommended to start off slowly to warm up. Even if you live at the foot of the mountain, it is better to do a few easy kilometres on the flat before starting the climb and arriving exhausted and without energy.
It is also important that you do not forget to do some stretching exercises for cyclists with special exercises for calves, quadriceps, shoulders and neck. It is the best prevention to avoid injuries.
9. EAT TO TRAIN
On a bicycle you spend many hours exercising, it is rare to go out pedaling for just one hour, that is why you need extra energy in the form of food, before going out, to fill the glucose deposits, during so that you do not fall into a 'crash' due to lack of glucose in the cells and also afterwards to recover properly and leave the body prepared for the next day.
When preparing for a bike ride, try to eat a light meal rich in healthy carbohydrates an hour and a half before the ride, to give yourself time to digest before you start.
Always carry some fruit such as a banana or apple, nuts or dried fruit or energy bars in your jersey pocket or MTB backpack to eat while riding or at stops before you notice the first symptoms of low blood sugar so you won't have to suffer the dreaded 'crash'.
10. THE ART OF CONTROL
You steer the bike, it's your machine, your tool, but you have to learn to take control, and that's a bit difficult at first. Some women are afraid of the bike, of getting off, of falling with clipless pedals, of not being able to climb a steeper or more technical hill. It's okay, it's normal, being cautious is a good way to avoid ending up badly on the first day and not going out on the bike again because you've had a bad experience.
For this reason, it is a good idea to sign up for technique courses for beginners, in which you will not only learn to control the bike, but also learn to control your mind, your body and your fears or weak points.
Learn technique and use your head to minimize risks and effort. On a bicycle, more advanced people know what is appropriate for their level, and do not do things that are beyond them.
And on the road, it is worth remembering that the weakest vehicle will always be the bicycle, and that cars are the majority, we have to take extreme precautions because when faced with a car, a bicycle is always the one that loses. Remember, that we must respect traffic rules, always, we are a vehicle with wheels, and that there is no need to be reckless when daring to take on descents, curves, jumps, skids, leave that for the BIKE Park with friends or in controlled places.
Remember, on a bike you need control, not just leg power. And the time you spend training cycling, whether on a road bike, mountain bike, gravel bike, roller bike, etc. is time you gain to improve and get to pedal as well as any other boy. It's not a question of gender, it's a question of will and time.
https://www.enfemenino.com/ejercicios/los-beneficios-de-la-bicicleta-para-la-mujer-s1345540.html
https://www.sportlife.es/entrenar/mujer/10-consejos-para-mujeres-ciclistas-principiantes-en-bicicleta_233238_102.html
https://www.lavanguardia.com/magazine/lifestyle/20221212/8621993/cuatro-beneficios-montar-bicicleta-mujer-pvlv.html
https://www.salud.mapfre.es/cuerpo-y-mente/deporte-y-salud/beneficios-montar-bicicleta/
Comments (0)
There are no comments for this article. Be the first one to leave a message!