Cycling has a myriad of health benefits, from heart health to physical fitness. Regular cycling can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and stroke.
A study shows that cycling about 32 kilometers per week can reduce the risk of developing heart disease by 50 percent compared to those who do not cycle. Meanwhile, cycling 30 minutes per day combined with limiting calorie intake will get results equivalent to taking aerobic classes three times a week.
To get the most out of cycling, take these 5 steps!
1. Pay attention to the Paddle Rhythm
The ideal pedal rhythm is generally around 60-80 revolutions per minute (rpm), in contrast to cyclists who can pedal in the 80-100 rpm range.
You can always increase your speed and power by perfecting your pedaling. Try to alternate pushing and pulling the pedal between the right and left feet slowly if your pedal is of the same type clipless pedals. This way, more of your muscles are affected by the pressure, which can lead to leaner legs.
2. Change Body Position
So that pressure and stress on muscles and nerves are not always concentrated in one particular area, try to vary the position of your body and hands from time to time. Change the angle of the arms, back, and neck. Take it easy, your arms and elbows don't need to be locked tightly to make it easier when going through uneven roads. Also, avoid holding on to the curved part of the handlebars for a long time. This can cause cramps in the hands, shoulders, and neck.
3. Cycling for Body Slimming
A health study on the benefits of cycling shows that cycling for 2-3 hours a week helps prevent weight gain. If you are classified as overweight, start cycling regularly. Do a bicycle rowing routine for at least 30 minutes per day. You can start on flat ground for the first 3-4 weeks.
Gradually, increase the intensity of cycling and the level of difficulty of the terrain. Hilly roads can be a suitable form of exercise. To make this sport even more fun, you can share the fun by cycling with friends or the cycling community. Cycling in groups can make long distances feel close while increasing your motivation to become a better cyclist.
4. Cultivate Muscles
If you are pedaling a bicycle on an uphill road, you may pedal so hard that you sweat. This is when lactic acid builds up in the muscles and can contribute to muscle soreness. Lactic acid is a product of carbohydrate metabolism which is produced in muscle cells.
As a step to prevent muscle pain, keep pedaling when on a downhill road, even if you don't pedal the bike can slide just like that. In fact, by pedaling lightly continuously while on a downhill, you can help get rid of lactic acid.
5. Make sure your bike is right for you
Make sure the size frames aka the bicycle frame is right for your body, you can straddle the bike with your feet flat on the ground.
Here are the characteristics of the ideal bicycle that is right for you.
- For public bicycles, there should be a distance of 2.5-5 cm between the groin and top tube aka the upper part of the bicycle frame that connects the handlebars to the seat. As for mountain bikes, there should be at least 5 cm between the groin and top tube.
- When the pedal is at its lowest point in rotation, ideally your foot is slightly bent.
- Bend your elbows just a little so that you are neither too far nor too close to the handlebars.
Whatever type and style of bicycle you choose, whether it's a bicycle fixed gear or other types of bicycles, still if frames If it doesn't suit you, you can experience muscle soreness and be more prone to falls.
Bike consistently twice a week and ride longer distances on the weekends consistently. This is the best way to build heart and blood vessel fitness through a cycling routine. You will immediately feel the benefits. Don't forget to apply the 5 steps for a healthy bicycle above which the bicycle community has also done.
