Cycling is one of the most popular sports and the bicycle is one of the most versatile sports equipment. Because the bike can be used anywhere and under the most varied of landscape conditions and is equally suitable 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 for calorie consumption
Cycling: fitness and weight loss
There are many reasons in favor of regular exercise by bike:
- Cycling strengthens the stamina and general physical condition.
- Cycling not only trains the leg muscles, but also those of the stomach, feet, arms and pelvis.
- Lungs, heart and circulation are strengthened.
- The musculoskeletal system is relieved when cycling because the majority of the weight is on the saddle. It is therefore also suitable for people with limited mobility.
- Exercising in the fresh air releases happiness hormones while cycling. But even after training, it ensures a good mood when the first flab on the buttocks, hips and thighs melt, cellulite disappears and no new varicose veins appear .
- The calorie consumption when cycling is roughly comparable to that when jogging or swimming , i.e. relatively high. A bar of chocolate can easily be trampled on with an hour of cycling.
Cycling according to plan
In order to do something for your health, you don’t have to pedal like the pros of the Tour de France. Even the daily drive to work or vacation and weekend trips improve your condition and help you lose weight.
Newcomers to cycling should definitely take it slow, otherwise there is a risk of sore muscles . But even the untrained can get up to speed with cycling within about three weeks.
However, you have to ride a bike regularly three times a week. Very important: cycle gently for the first five minutes so that the muscles warm up. In the first week you shouldn’t spend more than 20 minutes in the saddle. In the second week it can be 40 minutes three times and in the third week 60 minutes per training day.
If you stick to this start program and continue training consistently, you will quickly notice how many advantages can be trampled on. In any case, it is important to feel comfortable while exercising. The best way to find out with your pulse is whether you are not bothering yourself while cycling. The basic rule for training drives in the perfect heart rate range is: 220 minus age minus 30 percent. A 30-year-old should get around 130 with her training heart rate.
Injuries while cycling
The most common injuries while cycling occur in accidents, such as when the driver loses his balance, overlooks an obstacle or has to brake hard.
A fall usually results in abrasions, scratches or strains . Cyclists occasionally break their wrists or elbows while trying to support themselves. If the cyclist does not wear a helmet, there is also a risk of dangerous head injuries or lacerations.
Another risk factor when cycling is material fatigue. Like a car, the bike needs to be checked and cared for on a regular basis . For example, the rubber hose of the tire can become brittle and burst, the brake pads wear out or the frame rusts and the handlebars or fork break under sudden heavy loads. If the brakes suddenly fail, the frame breaks or a tire bursts while driving, this can lead to dangerous accidents.
Discomfort while cycling
The bike should not only be serviced, it should also be correctly adjusted . If the handlebars and saddle are too high or too low, long journeys lead to back pain and neck tension. At the perfect saddle height , the extended leg can just about reach the pedal below. If the leg is still bent, the saddle must be raised.
The correct position of the saddle is also important . The nose should be pointing straight ahead. Use a level to check that the saddle is sitting straight. If the nose goes down, there is too much weight on the arms, which can lead to numbness . If the tip points upwards, there is a risk of abdominal pain .
Men in particular often experience prostate discomfort after long bike rides. This can be remedied by an ergonomically shaped saddle with a gel insert.
Cycling: knee pain avoidable
In general, cycling is a sport that is easy on the joints. Nevertheless, many people complain of knee pain when cycling. These are often caused by excessive strain or poor posture. You can remedy this by riding in lower gears, dismounting and pushing on hills, or riding in a standing position and correctly adjusting the saddle.
Most physical complaints when cycling are caused by faulty or incorrectly adjusted material. Anyone who can remedy this and then pay attention to an upright posture, occasionally changing the sitting position and regular breaks, prevents numbness, pain in the buttocks and genital plane and knee pain when cycling .