Cycling is one of the most popular sports and cycling is one of the most versatile sports equipment. Because the Farrad is everywhere and can be used under a variety of landscape conditions and equally well suited for young and old. Cycling is ideal for joint-friendly endurance training. In addition, cycling with a calorie consumption of 500 kcal per hour is also ideal for losing weight.
Cycling: condition and weight loss
There are many reasons for cycling on a regular basis:
- Cycling strengthens your condition and general physical condition.
- Cycling not only trains the leg muscles, but also those of the abdomen, feet, arms and pelvis.
- Lungs, heart and circulation are strengthened.
- The musculoskeletal system is relieved during cycling because most of the weight is on the saddle. It is also suitable for people with limited mobility.
- Through the movement in the fresh air, happiness hormones are released during cycling. But even after training, it provides a good mood, when the first fat pads on buttocks, hips and thighs melt, cellulite disappears and no new varicose veins arise.
- The calorie consumption while cycling is about the same as when jogging or swimming, so relatively high. A bar of chocolate can easily be trampled off with an hour of cycling.
Cycling on schedule
To do something for your health, you do not have to pedal like the professionals of the Tour de France. Even the daily commute to work or holiday and weekend trips improve the condition and help with weight loss.
Newcomers to cycling should definitely take it slow, otherwise it threatens a bad sore muscles. But within about three weeks even untrained people can get up to speed on cycling.
However, you have to cycle regularly three times a week. Very important: The first five minutes einradeln easy, so warm up the muscles. In the first week should not be spent more than 20 minutes in the saddle. In the second, it can then be three times 40 and in the third week 60 minutes per training day.
Anyone who adheres to this startup program and consistently trained, will soon realize how many benefits can be trampled so. It is important, however, in any case, to feel comfortable while exercising. The best way to tell the pulse, if you do not take care while cycling. The basic rule for training runs in the perfect pulse range is: 220 minus age minus 30 percent. A 30-year-old should therefore come to about 130 with her training pulse.
Injuries while cycling
The most common cycling injuries are accidents, such as when the driver loses his balance, misses an obstacle, or has to brake hard.
In a fall, it usually comes to abrasions, scratches or strains. Occasionally cyclists also experience fractures of the wrist or elbow when trying to stabilize themselves. If the cyclist does not wear a helmet, dangerous head injuries or lacerations are also threatened.
Another risk factor when cycling is the fatigue of the material. Like a car, the bike has to be regularly checked and maintained. For example, the rubber hose of the tire may become brittle and burst, wear the pads or rust the frame and thus break the handlebar or fork in case of sudden heavy load. If the brakes suddenly fail during the journey, the frame breaks or a tire bursts, dangerous accidents can occur.
Complaints when cycling
The bike should not only be maintained, but also adjusted properly. If the handlebar and saddle are too high or too low, back pain and neck tension can occur during longer journeys. At the perfect saddle height, the stretched leg just reaches the pedal below. If the leg is still bent, the saddle must be raised.
Also important is the correct position of the saddle. The nose should be straight forward. Check with a water cart whether the saddle is also completely straight. If the nose goes down, it puts too much weight on the arms, which can lead to numbness. If the tip points up, abdominal pain is threatening.
Especially men often experience prostate discomfort after long bike rides. But this can be done by an ergonomically shaped saddle with gel insert remedy.
Cycling: Knee pain preventable
Generally, cycling is a joint-friendly sport. Nevertheless, many people complain of knee pain while cycling. These are often caused by overloading or poor posture. You can remedy this by driving in lower gears, descending and pushing at heights, or standing upright and adjusting the saddle correctly.
Most of the physical discomfort of cycling is caused by faulty or misaligned material. Those who find a remedy and then pay attention to an upright posture, occasional changing of the sitting position and regular breaks, prevents numbness, pain in the buttocks and genital plane and knee pain while cycling.