Everyone likes it, adults and children. A nice ride in the countryside or in the city is a source of fun without great effort. Especially if you do it with family or friends.
If you orient the handlebars outside the city, then, you can breathe good air, sunbathe and experience moments of true tranquility.
To make us happy while cycling are above all endorphins, the hormones of good mood that are produced in the body when we do a little intense physical activity, but of long duration.
It’s good for the heart and not only
There are so many scientific studies that have analyzed the impact of cycling on the body.
There is no doubt: cycling improves the health of our heart, keeping cardiovascular diseases, namely heart attack and stroke, at bay.
An investigation published in the British medical journal showed that it is enough to cycle half an hour a day to halve the risk of heart attack.
The secret of this sport lies in the fact that it is not particularly demanding for the muscles and lungs (aerobic exercise), at least at an amateur level. Then the heart trains and becomes more efficient.
Cycling causes the heart to have a greater capacity to fill: it will pump more blood into the arteries, with more force. So the amount of blood excreted in a minute will be the same, but with a smaller number of contractions. This lowers the resting heart rate.
Cycling also improves metabolism: being an endurance activity, i.e. moderate, regular and long-lasting, they facilitate digestion, blood circulation in the brain and muscle activity.
It is also good for the joints: unlike many other sports, the bicycle does not force the legs to support the weight of the body. For this reason it is ideal both for those who are overweight and want to lose extra pounds without damaging ankles and knees, and for children whose bones are still in a developmental phase.
You lose weight without too much effort
Cycling is particularly useful for those who want to lose weight. Cycling at an average pace consumes from 300 to 600 calories per hour. By medium rhythm we mean a gait that allows for example to speak, but not to sing.
If, on the other hand, you pedal harder, and even talking becomes difficult, you consume up to 500-600 calories every hour.
In addition, since cycling is an endurance sport that engages all muscles for a prolonged period of time, after only half an hour the body begins to “burn” fat stores (waistline, hips, etc.) instead of those of glucose and glycogen.
In addition to the undoubted advantage of sending away the bacon, this mechanism also allows you not to have, once the ride is over, the classic hunger of wolves that instead occurs by practicing other sports.
It tones the whole body, as long as…
Many people think that riding a bike means only strengthening your legs. This is not the case: thighs and calves are certainly stimulated, but the muscles of the back and arms are also strengthened.
In addition, since we have to balance on the saddle, we also use the abdominals and the lower back.
Finally, every time you accelerate, the road goes uphill or you face a rough terrain, the muscles of the shoulders, arms, chest, forearms are called into question.
But be careful: for everything to work well it is essential to maintain a correct position, also to avoid cramps and muscle pain.
The Four Golden Rules
In order not to incur unpleasant inconveniences, it is better to follow these four rules:
| Saddle height | It must be raised so that the knee is bent at 20° when the foot is on the pedal in the maximum thrust position |
| Handlebar position | It must be adjusted depending on the height of the cyclist. It must not be too far forward, nor too far back so that the weight of the trunk, in part, be loaded on the arms, but without exaggerating |
| Position of the hands on the handlebars and the pelvis on the saddle | It must be changed often, so as to avoid annoying muscle soreness |
| Diet | Eat carbohydrates before cycling, avoid fats and abound with fruit. A sachet of dried fruit in your pocket helps if there is a drop in blood sugar |
Problems are only for him
The issue is still partly controversial, in the sense that not all experts agree. However, it seems from some studies that cycling often can favor the onset of prostate problems.
At the origin there would be the pressure of the saddle that could cause small traumas to the gland.
For this reason, men with symptomatic prostatic hypertrophy are advised to avoid long bike rides.
According to researchers at Boston University, who conducted a study on the subject, cycling can expose even non-professionals to a higher risk of male infertility, i.e. poor sperm motility.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.