Sport

Cycling – what does regular training give you?

Wondering what the benefits of cycling are? Find out what regular training will give you.

Published

2 years ago

October 12, 2021

Dominic Lyon

You need about 4 min. to read this post

Positive effect on health

Cycling can help with ailments related to back pain, which is becoming more and more common due to sedentary lifestyle. We live in a time that is also conducive to tension and stress, and this does not benefit the condition of the spine either. In this case, a well-chosen bicycle, with a comfortable saddle and ensuring an appropriate position, will have a positive effect on the back and spine. Cycling does not strain the joints, so it is a good way of physical activity for beginners.

Uniform and moderate exercise definitely improves the efficiency of the whole body. When cycling, especially when done regularly, lung capacity increases, and oxygenated blood circulates faster. Thanks to that the cardiovascular system works more efficiently, and that allows to minimize the risk of such diseases as hypertension, heart attack or atherosclerosis.

You can feel the strengthening of your calf and thigh muscles already after the first training sessions. Even after severe knee injuries, regular training on a bicycle is often recommended because the joints work better. The bicycle also helps the arm and abdominal muscles. All you need is a simple men ‘s or women’s bike to start your workout with a unicycle. It’s the perfect way to combine aerobic, or fat-burning, training with strength training to shape muscles.

Maintaining a healthy body weight

Movement allows us to burn calories that are delivered to our body with food. During an hour of cycling, depending on the intensity and conditions of training, you can burn up to 800 calories. Regular cycling allows you to maintain a healthy body weight. In combination with a proper diet it is an excellent way to lose weight. It is important that cycling is definitely less burdensome than running, so it is recommended even for people with significant overweight. It is also important to properly hydrate the body, especially during exercise.

Weight loss with the use of bicycle is worth planning in advance. You should not cover long and difficult routes at once, but gradually increase the effort. It is best to start training with a leisurely ride on smaller distances, which will help you avoid injuries. Cycling should last for more than half an hour, and as your training becomes more advanced, you can switch to interval training, i.e. riding slower and faster at given intervals.

It is advisable to choose a bicycle so that the frame fits your height and the spine is stressed as little as possible. It can be a cross bike, a trekking bike or a mountain bike.

Positive influence on psyche

Every kind of physical activity, including cycling, has a good influence on the brain. Movement stimulates the mind to more active work and improves mood. Therefore, thanks to regular trainings on a unicycle, we take care of our mental health. Spending time in the nature also allows us to get away from everyday life.

Instead of a traditional bicycle

Especially for people who are just beginning their adventure with bicycle trainings, electric bikes can be a good alternative. To ride, you have to pedal, but the motor makes it easier than when riding a traditional bike.

Another substitute for a bicycle is its stationary counterpart. This is a good solution especially in case of bad weather. You can get on such equipment at any time of the day. Stationary bike can also be a complement to training on a regular bike, so that we do not go out of shape even in winter.

Main photo: Vadim B/pexels.com

Related Topics:bike cycling cycling advantages sport

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

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6 months ago

December 1, 2022

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Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart