Is it good to ride a bike. How cycling affects the figure. Cycling improves mental health

In Europe last years- a real boom in cycling. In Europe, they know how useful cycling is, today all the pros and cons are known about it. First of all, cycling strengthens the muscles of the legs, improves blood circulation and heart performance. Physical activity lowers the level of "bad" cholesterol and, conversely, increases the level of "good".

Traveling by bike is quite practical, in this form of transport there are a lot of pluses rather than minuses. In many European countries, cycling is considered quite normal. Many people know that cycling brings human body significant benefit. Cycling trains the heart, reduces headaches and increases stamina. More than a billion people in the world ride bicycles.

Today, cycling is a sport, hobby and treatment at the same time. No matter how you look at it, it's a plus. Are there any benefits to cycling? And, if so, which one?

Bicycle as a means of transportation

In today's world, replete with technical devices, the bicycle is still relevant. It is relatively cheap to manufacture (of course, we are not talking about elite specimens for cycling), absolutely does not pollute the environment and does not require fuel at all. Almost a perpetual motion machine! All that is needed is the muscular effort of the person pedaling.

Cycling brings a lot of benefits to our body. During a bike ride, the muscles of the legs are strengthened and their endurance increases, the activity of the cardiovascular and respiratory systems improves.

Yes, the speed of a bicycle allows you to develop a small one even compared to a horse. But after all, he does not ask for food and drink, unlike her. He does not need rest and special care. How fast to go, the "rider" decides.

Another undoubted advantage of the bike is that it is not afraid of traffic jams. Not without reason, in densely populated Asian countries, the majority of residents travel by bicycles, recognizing their advantage over cars and motorcycles.

Benefits of cycling

Few people know that cycling extends life expectancy by at least five years. Due to the fact that women live longer than men, this indicator is encouraging for the strong half of humanity.

With the sedentary lifestyle that most city dwellers lead today, cycling becomes a real salvation. Medical research confirms positive impact, which the bicycle has on all human systems and organs.

The cardiovascular system. When riding a bicycle or exercising on its stationary counterpart, the exercise bike trains the heart muscle. Cardio training strengthens blood vessels and helps to reduce blood pressure. It has been proven that regular cycling reduces the risk of myocardial infarction. If you have varicose veins, doctors recommend cycling. The benefit of a bicycle is that when rotational movements are made with the legs, the blood in the veins begins to move quickly and does not stagnate. If you have a predisposition to varicose veins veins, the best prevention is cycling.

Nervous system. Slow driving perfectly calms the nerves, increases stress resistance, broadens horizons and helps to disconnect from routine worries.

Respiratory system. First of all, it must be said about the benefits of cycling for human breathing. Aerobic activity, which is enhanced by fast cycling, improves ventilation of the lungs, trains active breathing and reduces the likelihood of respiratory diseases.

The musculoskeletal system. In the process of skiing, many muscles of the body are involved. First of all, legs, buttocks, back and abs. Regular trips effectively train these muscle groups. And in addition, they strengthen the joints, develop the ligamentous apparatus.

Metabolism. The simplest and most effective way to lose weight is cycling. Cycling burns fat like running does. Starting to pedal, you can say goodbye to 300-500 calories in one hour. Physical activity speeds up metabolism, restoring slimness to the legs, buttocks and waist thinness. Cycling burns a lot of calories, with its help you can not only put your body in order, but also strengthen your immune system.

And the last, but very important detail - benefits of cycling for vision. When you ride a bike, you look around, constantly focusing your eyes on possible obstacles, which is a great exercise for the eye muscles. Such training significantly reduces the likelihood of myopia.

On wheels for fame

Cycling is not only an activity for the soul, but also a serious sport, included in the number of Olympics.

Cycling traditionally gathers a lot of fans around the world. Even for a novice racer, participation in the races significantly increases self-esteem and allows you to fully taste the spirit of competition and, if you're lucky, the sweet taste of victory.

Cycling: cons

All the time uphill and against the wind. All cyclists face this comic Murphy's law sooner or later. Alas, it is often necessary to overcome steep mountains on foot, and even iron friend about the news. A strong wind, and even seasoned with rain, will also negate all the pleasure of cycling. After all, this transport, as you know, has no roof, as well as a motor that would allow jokingly overcome any obstacle. Dirty jokes are bad! Unfortunately, the cross-country ability of a bicycle (unless, of course, this is a specialized mountain option) leaves much to be desired. The average touring bike is designed for tarmac or a good dirt road. Sand drifts and especially mud make this type of transport useless. An unlucky cyclist who has chosen an unfortunate path has only one thing left - to look for a detour or, having put the bike on his shoulder, overcome the obstacle on his own.

Cycling and impotence in men. There is a statement by scientists that long and active cycling has a negative effect on sexual functions. Doctors from different countries are seriously concerned about the impact that the bicycle has on the human reproductive system. More precisely, not the apparatus itself, but its saddle, which compresses the blood vessels and nerves leading to the genitals. Stagnation of blood in the pelvis, as studies show, leads to impotence in men and a decrease in libido in women.

Fortunately, such complications are quite rare and only in those who literally do not get out of the bike saddle. For the vast majority of cyclists, there is nothing to worry about.

Short-distance riding, high-quality apparatus equipped with an anatomical saddle, mandatory warm-up before the trip - and a bike ride will only benefit.

Precautionary measures

Check your seating position and adjust the seat and handlebars for a more comfortable ride. Be sure to check your brakes before driving. It will not be superfluous to warm up the joints a little before starting the trip, for example, to do a few squats.

Do not get behind the wheel of a bicycle immediately after eating. And after skiing, you can eat only after half an hour or an hour.

People suffering from intervertebral hernias, some forms of scoliosis and diseases of the vestibular apparatus should not be overly fond of cycling.

conclusions

The benefits of cycling are obvious and multifaceted. The advantages of cycling can be safely attributed to the improvement of metabolism and fresh air, the prevention and treatment of many diseases. Cycling is a great way to join healthy lifestyle life.

riding on fresh air, in nature, in any weather - this is an exceptional benefit and an unforgettable joy.

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If you just decided to go in for sports, then you don’t need to immediately start with cycling marathons for several tens of kilometers. The body needs to adapt to new loads, otherwise the bike can have a detrimental effect on your knee joints and the whole body as a whole. For any physical activity, gradualness is important, as is the case with cycling.

Just look at the athletes, they always start their workout with a warm-up, which allows you to minimize the harmful effects of a sharp load. It is usually recommended to warm up for 5-10 minutes. You need to knead your knees, for which you need to do squats and jumps, as well as elbow joints, which are kneaded by rotations. On sale you can also find special accessories - bandages that can reduce the load on the described joints.

The negative effect on the heart has not been proven. Regular, dosed cycling can only strengthen the heart muscle and vascular system of the body. Many people notice how their cheeks turn pink during the ride, their mood improves - these are signs of the active work of the cardiovascular system. But, like any business, cycling first requires a thorough study of the issue before you begin to practice.

The impact of riding on your sex life has already been mentioned, but with the wrong saddle or incorrect adjustments, you can experience the opposite effect.

To exclude diseases of the digestive system, you should not play sports after a heavy meal. This rule is true for any sport.

Simply put, before you start any activity, you should think about whether you are going to do everything right. If during the ride you have a feeling of discomfort, then you need to stop riding and deal with the cause, and then eliminate it.

Contraindications for cycling

We must not forget that cycling, like any other sports activities aimed at improving the condition of the human body, has its own contraindications. If you do not follow some rules, then the negative impact of cycling on the human body is possible.

Many are interested in what diseases do not allow cycling. The following are the most serious diseases in which cycling is strictly contraindicated:

Violation of coordination of movements;
Serious disease or defect of the cardiovascular system;
fragility of the bones;
Diseases that cause disorders in cartilage and articular tissue;
Some of the form of anemia that lead to loss of consciousness;
For cycling with violations in the vessels of the brain, a specialist consultation is required.

Cycling is a fashionable and popular leisure activity, which is a pleasure and a lot of positive emotions. Do sports right!

Many have heard that cycling has a positive effect on many body systems, improving physical and emotional health, but few people know exactly what benefits cycling brings. Let's take a closer look!

Beneficial effect on physical health

Heart and blood vessels

According to statistics, one of the most common causes of death in the population are cardiovascular diseases.

Cycling makes the muscles work harder, pumping blood more intensely.

Thus, the heart muscle begins to work more efficiently and strengthens, creating a prevention of heart disease.

According to studies, regular cyclists reduce the risk of heart attack by half.

In addition, a bike ride is an excellent prevention against vegetovascular dystonia.

With increased blood circulation through the veins and arteries, the risk of vascular diseases is practically eliminated.

That's why sedentary work no longer scary!

Muscle strengthening

The benefits of cycling also lie in the strengthening of muscles and their development. First of all, to be loaded calf muscles legs and quadriceps.

When climbing uphill, the muscles of the press and arms are strongly involved, and the buttocks are actively connected to maintain balance.

Therefore, a slender toned body with daily rides is guaranteed to you!

Respiratory system

Non-smokers can also have lung problems.

Gassed cities with factories and an abundance of cars leave their imprint on the respiratory system.

To remove harmful substances from the lungs, it is necessary to pump them well.

When riding a bicycle, breathing becomes more intense and deeper, especially when climbing a hill.

In addition, the cyclist increases lung capacity and trains respiratory system in general - serious loads will not bring down your "breather".

Bicycles and scooters

Eyes

Riding a bike, especially in a forest or on a country road, is a constant concentration.

It is necessary to carefully monitor the road and possible obstacles.

As a result, vision strains more, and this becomes a prevention of eye problems.

Impact on the emotional state

Many have experienced it! Riding a bike, you get a charge of positive emotions and feel incredible lightness.

And if you are used to riding in nature - in a forest or a park - you are guaranteed to resist stress and have a healthy sleep.

If there are problems with nervous system, make it a rule to ride for half an hour or an hour daily after work.

This will help to calm the agitated emotional state and improve mood.

And the enrichment of the body with oxygen will help you sleep soundly, and most importantly, wake up refreshed, even if you slept less than usual.

Practical benefits

In addition to the positive impact on health, one can also note the practical benefits of cycling.

For example, skating together with the family strengthens bonds.

In addition, the use of a bicycle provides a significant advantage over the car in terms of traffic jams, finding a parking space, as well as fuel and repair costs.

The only negative is the dependence on the weather. A rare person will sit behind the wheel in winter. Although among cyclists there are people riding in -15-20⁰C. But in this case it is needed.

In addition, the use of a bicycle significantly reduces travel time.

It is much cheaper than using public or private transport, and considering traffic jams and traffic lights, nice bike spends less time.

An example from Europe

IN European countries have long moved to bicycles, because it is cheaper, faster, more convenient and has a positive effect on health.

Even office workers and large companies who need to come to work in suits use a bicycle.

Why is it not so common in our country? There are a number of reasons for this:

Lower gasoline prices;
Cold winters;
So far, not so serious saturation of roads with cars;
mentality.

The last factor deserves special attention.

It just so happened that a car is more a luxury for us than a means of transportation.

Not so long ago passed the Soviet Union, where the purchase of a car was considered a sign of prosperity.

Now many are ready to take big loans to buy expensive cars in order to emphasize their status - the flare has been making itself felt since Soviet times.

In addition, to be honest, high-quality foreign cars have always been expensive due to customs clearance.

Therefore, while the mass transition to bicycles does not take root in our country.

But soon, having appreciated all the advantages of a bike, perhaps the main means of transportation, at least in the warm season, will be a bicycle.

Sports activities have a beneficial effect on the physical and emotional state of a person. They relieve stress, energize a person and, importantly, make the figure more attractive. But any load on the body, in addition to a positive effect, can be harmful to health. This includes cycling, the benefits and harms of which are described in many medical and scientific publications. In what cases it is definitely useful and when it is necessary to be more careful with it, it is worth looking into it in more detail.

What are the benefits of cycling?

In the context of a healthy lifestyle, cycling and health are almost synonymous, since a balanced diet and regular cycling are the key to excellent well-being and an attractive appearance.

Cycling, like running, strengthens the human body, has a positive effect on the cardiovascular system and promotes accelerated lung cleansing. It is for this reason that all modern gyms have Treadmills and exercise bikes, although what could be better than a full-fledged bike ride in the fresh air?

Experts say that cycling helps prevent even the development of varicose veins, explaining that while riding, the blood through the veins begins to move much faster, and the constant movements of the legs do not allow it to stagnate and form blood clots.

Also, while moving in the fresh air, the lungs begin to work much more actively, due to which they are quickly cleared of harmful substances that a person inhales daily in a dusty city.

Regular exercise trains the body's endurance, reduces fatigue, improves immunity and relieves insomnia. Moreover, this species sport helps to strengthen the eye muscles. Looking into the distance, the cyclist trains the eyes, preventing the development of myopia.

Harmful effects of cycling

As already mentioned, cycling is not only a positive effect on a person. The benefits and harms of such trips largely depend on their duration and the state of human health.

The main reason for the negative impact on the body is improper and hard bicycle seat. While riding, the weight of the whole body is directed to the sacral arch, which is not designed for such loads. Hard and convex seats lead to the fact that the arteries passing through the pelvis are in a compressed state, as a result of which blood flow in the body worsens.

In men, as a result of squeezing blood vessels and nerve endings in intimate areas, reproductive function suffers and erection problems arise.

In women, due to the constant squeezing of this area, the sensitivity of the intimate zone disappears, which also leads to sexual disorders.

It is worth emphasizing that these problems arise if cycling is regular and long. Periodic bike rides in the fresh air do much more good than harm.

Slimming with a bike

Separately, it should be mentioned that regular cycling stimulates metabolic processes in the body and helps to lose weight. excess weight without debilitating diets, so this method of losing weight is very relevant today. Muscles when riding a bicycle quickly pump up, gain elasticity, and the figure becomes close to ideal. Weight loss occurs due to the burning of fats accumulated in the body.

Many are interested in the question: how many calories are spent while riding a bicycle? It is difficult to answer unequivocally, since the number of calories burned depends on the age of the person, his body weight, height and intensity of driving.

A person weighing up to 50 kg at a slow speed (no more than 15 km / h) burns about 150-240 calories, at a speed of 20 km / h - from 250 to 350 calories, and driving more than 25 km / h allows you to get rid of 500 calories . At the same time, tall athletes consume much less energy, therefore, in order to lose weight, they are advised to pedal as often as possible.

Where can you ride a bike?

When planning their own weekend, many people ask themselves: where to ride a bike? If you have your own bike, choosing places for a walk will not cause any particular difficulties. It can be a trip out of town, a measured family bike ride through a forest or a park, or maybe someone decides to go to the mountains.

And what about those who have not yet managed to acquire a two-wheeled transport, but are not at all averse to riding it? In this case, you can use the services of bicycle rental. In summer, most parks open rental offices that will kindly provide transport for the whole family, and anyone can enjoy a bike ride and the beauty of the surrounding nature.

How to choose the right bike?

At first glance, choosing a bike is very simple, you just need to find the model you like. But in fact, this process has some nuances that must be taken into account so that riding a two-wheeled “friend” is comfortable and does not cause harm to health.

It is very important to choose a bike according to your height, as too small or, conversely, a high frame will certainly cause a “blow” to the spine.

If a person has a height of more than 185 cm, he needs to choose a bike with a frame size of about 54 cm. For athletes of average height (170-180 cm), you can choose a frame 48 cm high.

To choose the right bike for your height, it is better to use the table below.

Frame size relative to human height

Frame size, inches	human height, see	frame size, see	Frame size, arb. units
13"	130-145	33	XS (XSmall)
14"	135-155	35,6	XS (XSmall)
15"	145-160	38,1	S (Small)
16"	150-165	40,6	S (Small)
17"	156-170	43,2	M (Medium)
18"	165-178	45,7	M (Medium)
19"	170-180	48,3	L (Large)
20"	178-185	50,8	L (Large)
21"	180-190	53,3	XL (XLarge)
22"	185-195	55,9	XL (XLarge)
23"	190-200	58,4	XXL (XXLarge)
24"	195-210	61	XXL (XXLarge)

Particular attention should be paid to the choice of seat: it should not be too hard and convex.

For people weighing over 90 kg, aluminum or heavy-duty steel models should be purchased, since carbon frames are designed for loads up to 80 kg.

What should be a bike for the city?

A bike for city riding should be comfortable enough, have a high handlebar and a wide seat.

For everyday use, it is better to choose lightweight bikes that are easy to lower and raise up the stairs.

You should not buy very expensive bikes, as in this case you will have to worry about safety vehicle, leaving it under the walls of a store or office.

For ease of movement, various baskets, trunks and other little things are installed on city models, which allow you to conveniently place the purchased products and free your hands to control the bike.

The chain on city bikes must be equipped with special protection to prevent clothing from getting into it.

City models must be equipped with a front shock absorber and have several speeds.

Cycling clothing

The choice of clothing for riding should be approached no less seriously than buying the bike itself. It depends on her how comfortable the walk will be, so it should not hinder the movement of the cyclist.

Many athletes also use in the summer, respectively, all clothing is divided into warm and light.

For a measured winter ride, tight-fitting lycra pants with an insulating layer and so-called “diapers” are optimal.

You can buy any shoes on your feet: sneakers, sneakers, boots - the main thing is that they are above the ankle. It is recommended to wear only cotton socks under the shoes, as they will be the most comfortable for the feet.

You should also purchase special thermal underwear (pants and a jacket), which is worn under the main clothes in the cold season.

To protect hands from freezing, use special sport gloves with suede palm.

Clothing for summer walks is much simpler, simple elastic shorts and a T-shirt are suitable here.

You can also purchase sunglasses to protect your eyes from the sun.

Are there any contraindications for cycling?

Any sport has its contraindications. Cycling is no exception, the benefits and harms of which depend on many factors. Direct contraindications to exercise cycling are:

various diseases of the joints;
the presence of an intervertebral hernia;
diseases of the musculoskeletal system;
spine diseases;
heart disease;
vascular problems;
arrhythmia.

The presence of one of the listed diseases should be a reason for consulting a doctor about the possibility of driving a bicycle. It should also be understood that sometimes even the most banal cold and nasal congestion can become an obstacle to cycling. That is why, before riding a bike, it is very important to correctly assess the state of your health so that the load during the ride does not cause even more harm to the body.

Beginner cyclists will benefit from some tips to prevent health problems from sudden physical exertion:

You should not go for a bike ride immediately after eating.
Every time you go on a trip, you need to take drinking water with you, as you often feel thirsty while riding a bike.
Before you get on the bike, it is recommended to do a little warm-up for the joints.
You must pay due attention to your own safety. For this purpose, it is recommended to wear bright clothes with the presence of which help to identify the cyclist in the dark.
It is extremely important to wear a protective helmet on your head to prevent getting serious injury in case of a fall.
For supporting sportswear You should ride your bike at least 2 times a week.
Travel distance should be increased gradually. Overcoming long distances, you should stop for a rest.
During long races, it is recommended to periodically get up from the seat to restore blood flow in the body.

In conclusion, it should be noted that bicycles are becoming more and more popular, and not only among avid athletes.

Many have already realized that cycling will significantly save their own time and money on the way to work. The benefits and harms of cycling are different in each case, but if you choose the right suitable model and gradually prepare the body for stress, cycling will bring only pleasure.

The road to the place of work on a bicycle will charge a person with a mass of positive and energy necessary for a productive day. And if you consider how many calories are spent when riding a bicycle, then it is quite possible that this type of transport will become the most popular in the near future.

For the majority of the population of developed countries, cycling is the most powerful tool for self-healing, increasing endurance and normalizing weight. Residents of our country are also actively involved in cycling "pokatushki".

Rhythmic pedaling distracts from the work routine and prevents the consequences of physical inactivity - obesity, weakening of the heart and chronic fatigue.

And before your eyes, landscapes change like a kaleidoscope ... The release of hormones of happiness and nervous "relaxation" are guaranteed! Is there already a surge of enthusiasm within you? Learn more about the benefits and harms of cycling. So you can coordinate the load and, having properly prepared for a bike ride, fill your leisure time with quality. Go?

Is it helpful?

Cycling improves mood and health

Cycling gives you the opportunity to admire nature, calm down and truly relax. Cycling is a kind of “vitamin” for fatigue, they reduce susceptibility to stressful situations and are an excellent “cure” for many ailments. And what is important - this type physical education has almost no restrictions.
What else does cycling give you?

The heart is trained. During and after 3-4 hours after a bike ride, the heart contracts more intensively and “pumps” blood. By alternating driving with rest, you can extend the load, but make it scattered - the heart gets a "breather", and at the same time becomes more enduring. It has been proven that the heart rate of cyclists is 8-10 beats / min less than that of other healthy people;
Metabolic processes are accelerated, the digestive tract works more efficiently;
Regular cycling works as an excellent "cure" for atherosclerosis. To reduce the level of “bad” cholesterol and increase “good” cholesterol, 3-4 trips per week are enough, lasting at least 30-40 minutes;
Improves blood circulation. The blood is enriched with oxygen, circulates more actively through the vessels, which is favorable for strengthening their walls;
Vision improves. Continuous surveillance of the road, alternate focusing of the gaze under the wheels - into the distance, perfectly train the eye muscle;
The musculoskeletal system is strengthened. Many people are interested in what muscles are involved in cycling? First of all, the muscles of all parts of the legs receive a dynamic load - the gluteal, calf, femoral, foot muscles. The bike also provides static tension to the muscles of the press, back, upper shoulder girdle, and when riding a mountain bike - even triceps and biceps.

It is known that most diseases are easier to prevent than to cure. A special benefit of cycling is that by rhythmically pedaling, you can not only compensate for the lack of movement, but also “leave” a lot of ailments.
So, cycling tours are especially recommended for:

Genetic predisposition to varicose veins. Rhythmic rotational movements of the legs prevent venous congestion;
Signs of obesity;
Addiction to cigarettes. With a long (more than an hour) cycling, "forced" ventilation of the lungs is activated. Working in full force, the lungs are more likely to be cleared of the products of combustion of nicotine, as well as toxins of the "urban" air. The main thing is to lay the route closer to nature;
depression. Regular exercise stress coupled with clean air eliminate excess "stress" cortisol from the body. Along with him obsessive thoughts and bad mood;
daily deficit motor activity.

Learn more about the benefits of cycling in the video:

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Benefits and harms for men

Politicians and employees of London government agencies declare their high status by getting to work on bicycles of premium class models. Their cost is comparable to the price of a good car. However, all this is not only for the sake of external prestige.

By turning the pedals, men working with their heads, and, accordingly, spending their days sitting at the monitor, fully compensate for the lack of physical activity. And thus they prevent purely “male” ailments.

Benefits of cycling for men:

The rotational movements of the legs are favorable for improving the blood supply to the pelvic region. Plus - a kind of massage of "stagnant" places when the inguinal zone contacts the saddle. For men engaged in "sedentary" professions, urologists "prescribe" cycling as a means that has a beneficial effect on potency, for the prevention of urinary retention, enuresis;
Riding a bike also restores the coordination of movements that is disturbed in most people who spend the day at the computer. A static tension of the muscles of the body prevents the development of back pain.

However, cycling in the wrong configuration can bring serious discord to men's health. Therefore, it is worth considering:

When riding a soft bicycle saddle, the pelvic bones "fall through" into the soft seat - the man "fits" with his crotch on the saddle. The result is stagnation of blood, squeezing and inflammation of the prostate. Should be avoided and "sharp-nosed" saddle with a wide back- a quarter of the load when riding it falls on the crotch. The most acceptable option is a hard seat with a notch in the center and cuts in the back. The perineum on such a saddle will “lift” with bones - the blood flow will not be hindered;
Stagnation of blood in the small pelvis is also possible when riding a bicycle with a low seat, when it is impossible to fully straighten the legs;
Riding a bicycle with a low frame may cause injury to the groin area. The height of the frame is selected while standing on the ground and holding the bike between the legs. The gap between the groin and the frame tube should be at least 10-12 cm.

What are the benefits of cycling for women?

Cycling and pregnancy - combine without harm to health

Can pregnant women ride a bike? The topic is highly controversial. Opponents warn of the consequences of a fall, the risk of which increases as the abdomen expands and the center of gravity shifts.

Proponents argue that with the right approach, cycling during pregnancy brings many benefits:

prevents swelling of the legs;
prevents varicose veins;
"unloads" the spine;
increases the strength of the legs and pelvic muscles, develops hip joints improves heart function and increases breathing rate. All this predetermines less painful childbirth;
relieves insomnia, depression and anxiety.

But all this is subject to good health and if, before pregnancy, cycling tours were a familiar element of an active life. Future mother best fit light bike open frame, vertical fit, a wide elastic saddle with a hole in the middle. Cycling should not be long, 20-25 minutes of riding is enough to keep fit. At the first signs of discomfort - dizziness, nausea - cycling should be preferred to a more suitable and safe form of physical activity.

Protein bars are a healthy snack during a workout.

For weight loss

The main argument for the acquisition of a two-wheeled iron horse by women is, of course, giving the figure a slender shape. How does the bike affect the figure? First of all, regular cycling helps to eliminate fat deposits from the hips and abdomen. Muscles stimulated to work actively “consume” energy from various internal reserves. First to go to waste fast carbohydrates- Glucose in the blood. Its concentration is enough for 30-40 minutes of driving. Further, fat reserves are consumed.

How many calories are burned while riding a bike depends on the pace of riding and the nature of the terrain, the level of fitness of the cyclist, and even on the season and climate.

So, for an hour of amateur bike rides without extreme sports, about 250 kcal “burns out”. Forced cross-country cycling "eats up" up to 1000 kcal/hour.

Calorie burning begins during a bike ride, and continues 1.5-2 hours after it. You can increase the efficiency of cycling for weight loss by adjusting the cadence using the gear system, and independently “programming the load.

You will learn about all the intricacies of using a bike for weight loss from the video:

How to "not roll" to the consequences?

Although there are fewer negative aspects of cycling, they are all significant:

The likelihood of injury. Most often caused by a fall, for example, when braking hard with the front brake. Loss of control while driving top speed often ends with a rapid “flight” over the steering wheel and a meeting with unfriendly asphalt. The result is a sprain, broken bones or a broken face;
When bad physical training injuries can occur without a fall. Beginners muscular system not adapted to the specifics of cycling. Intensively involved in mass cycling, they often suffer from damage to soft tissues - tendons, muscle fibers of the thighs, feet, knees, lumbar spine;
Possible problems with the knee joint. Those who like to ride on mountainous or other difficult terrain cope with the resistance of the pedals by sharply pushing them with their feet. The pressure on your knees is enormous. Microtrauma occurs inside the joint. They are “superimposed” by a lack of water, which “evaporates” with excessive physical activity. The joint fluid dries up, - the articular cartilage is deformed, - arthrosis develops. However, with the right approach to business, cycling with arthrosis of the knee joint is even useful. It is only necessary to avoid driving on uneven terrain, and, using the gear system, set the resistance of the pedals, which does not require much effort. In this case, cycling will contribute to muscle strengthening and the productive synthesis of joint lubrication.

Under the following conditions, cycling is not recommended at all:

Rachiocampsis;
The presence of an intervertebral hernia;
Thrombophlebitis, venous insufficiency;
Joint diseases of a high degree;
Haemorrhoids;
Epilepsy;
Acute infections.

Summing up

Easily maneuvering inside a traffic jam, a two-wheeled iron horse will take you away from the bustle of the city towards health. But in order not to cross out all the advantages of cycling, do not forget to properly prepare for a bike ride:

Take care of a basic first aid kit. It must contain a bandage, brilliant green or iodine, adhesive plaster;
Be sure to take water. From time to time, drink a few sips - without waiting for a strong thirst, make up for the loss of fluid;
Consider a "dress code" for cycling. Protect your back in damp, windy autumn or spring by wearing a windbreaker with long back flaps and windstopper pants. cover in summer head easy hat and exclude warm sweatpants, jeans from the equipment (of course, if the planned bike ride does not involve extreme sports, because it is more pleasant to “slide” on asphalt in case of a fall in tight jeans than bare knees);
As a beginner, start with short distances. Increase the length of the route as your muscles adapt. Adjust the load by changing the speed and cadence. Control your heart rate. At the age of 30 years, the pulse rate should not exceed 115-150 beats / min; after 40, the normal heart rate is 110-140, and at 70 years old - 90-120.