What girl doesn't want to look good? Sooner or later, a woman thinks about how to correct her figure. Most use diets, but the right way to do this is through sports and proper nutrition. Consider how a bicycle can affect the figure.
Women's logic is simple: "The sooner the better." But there are no quick results without hard work. There are many in the world different types sports that allow you to keep your figure in good shape. However, exhausting classes in gym, fitness aerobics exhaust the body and only at first cause a feeling of euphoria.
Cycling is the choice for those who want to profitably waste time and have a beautiful figure. Long cycle rides affect the entire body as a whole. But the main load goes to the hips and buttocks. After driving 5-7 km, you will feel it. The bike allows you not only to get rid of excess weight, but also to prevent the appearance of "orange peel" in the thigh area. In addition, the lungs, which are saturated with oxygen, begin to work very productively.
Consider a more detailed process of the impact of cycling on a female figure.
- The general endurance of an organism is trained. Over time, any other physical exercise the body tolerates much easier. Many fitness instructors claim that cycling is the best choice aerobic exercise for women.
- The bike is a fat killer. During the ride, the gluteal muscles are locally included in the work, which is the center of concentration of the fat depot in many women. The bike is more suitable for the weaker sex in terms of figure adjustment (wide hips, short legs).
- Cycling is a good aerobic workout. While cycling, you can use 350-500 kcal per hour. If you go uphill, you can get an excellent cardio workout, and calorie consumption will increase by 1.5-2 times, depending on the degree of inclination. The calculation is as follows: at maximum load and a workout duration of 2 hours, you can burn up to 1000 kcal, which is equal to 100 grams of subcutaneous fat.
- Cellulite reduction. Many women note that during cycling, the manifestation of cellulite at stages 1-2 disappears completely with regular training. The bicycle allows you to get rid of the capillary network on the surface of the skin.
- Acceleration of metabolism. Regular exercise improves metabolism, and this is the first step to losing weight and maintaining a slim figure. With age, metabolism slows down, so it needs to be stimulated by all means. A fast metabolism is an accelerated process of losing weight.
In order for the bike to bring maximum benefit to the figure, you need to choose a model in which the frame will be 10 cm below the waist. In this case, the load distribution on the body will be uniform.
The wheels should not be too big, otherwise the load will be minimal, and the effectiveness of the workout will decrease. Therefore, it is better to choose narrow wheels with a metal rim. Bicycles in the Aporta catalog can be easily selected according to the diameter of the wheels and other parameters.
The optimal speed for weight loss is 15-20 km / h. At this speed, your heart rate should be 120-150 beats per minute. In the middle of a workout, you can stop and check your heart rate. It is important that it does not go beyond 150 beats per minute. If this happens, then the current load is not for you yet.
It is advisable to ride a bike in the evening, when the heat subsides and you can safely do what you love. Riding a bike in high temperatures will make you tired faster and you won't be able to complete your intended workout. Being engaged in the morning, you can overwork and feel sluggish throughout the day. That's why best time for cycling - evening (after 19:00).
Accelerations (cycling) will improve efficiency. The main part of the training can be driven at a speed that is comfortable for you. But in the end, you need to give the body a double load, increasing the speed to the maximum. At the limit of possibilities, you should go within 1-2 minutes. Such a load involves almost all muscles. The principle of loading is as follows: we pedal at maximum speed for 30 seconds, then we return to a comfortable speed and drive for 2 minutes. Repeat these 2 steps 3-5 times. Such interval training allows you to use the maximum energy, which is consumed mainly from fat reserves.
Rugged terrain allows you to increase the load. Driving on a flat track without obstacles is a standard workout, but bumps and obstacles require more effort. For advanced users, you can go to the next step - Mountain bike. In this case, the load will be even higher. It burns about 600-700 kcal per hour. Mountain biking is developing at a tremendous pace among men and women.
How much do you need to ride to keep your figure in good shape?
Cycling is a less energy-intensive sport than jogging or aerobics, so you can ride for a long time. The optimal time is 1-2 hours a day. Muscles are loaded evenly, becoming more enduring. Cycling is possible every day. It’s worth starting from 15-30 minutes, adding another 10-20 minutes every day. If the next day after skiing, muscles and joints are very sore, you need to stop training for a while and allow the muscles to recover.
By choosing a bike, your body will be toned, but subject to regular training.
Specially for
Copying this article in whole or in part is prohibited.
Any sport, including cycling, improves the strength and endurance of the body. Most often, for women, the main goal is not to build mountains of muscles, but to keep them in good shape and, of course, to give the figure the desired shape. To benefit from cycling, you need to follow the recommendations for the intensity and duration of the ride. We will talk about this a little later.
Partly thanks to the bicycle, women came to equality: dresses that were uncomfortable to ride in were eventually replaced by trousers. Ladies have begun to use this mode of transport more often, and nowadays women make up a significant part of the total number of cyclists!
Walking in the company of good people will help you spend time and build relationships at the same time.
This turn of events led us to unravel the mystery: what do girls want from cycling and how does it benefit them?
The effect of driving on the female body
- Improving the functioning of the cardiovascular system. As you train, cycling strengthens the heart, and in one contraction, it begins to pump more blood. Because of this, the heart rate of an athlete is lower than that of an untrained person.
- Increase in lung capacity. In the process of cycling, the diaphragm is trained, which becomes more plastic, which contributes to a deeper breath.
- The nervous system becomes less prone to stress. As many women and men, as well as researchers, have noticed, cycling builds resistance to anxiety and excitement. In the modern world, women have many problems and worries that can lead to a nervous breakdown. It is worth at least once a week to ride a bike into the forest or just a deserted beautiful place, it immediately becomes warm in the soul and mental stress decreases!
- Maintaining the beauty of the body and preventing disease. The work of the muscles helps the blood move through the veins, and therefore the likelihood of a problem such as varicose veins (blood stasis) tends to zero. It also increases resistance to common diseases: SARS, influenza and others. Health, as you know, gives a person a radiant look! The beauty that women strive so hard to achieve can be achieved by riding a two-wheeled friend.
- Improving metabolism. Due to the high energy expenditure of riding, the body's metabolism speeds up, which helps in weight loss.
Professional cycling will instill in a lady the spirit of competition and craving for victory.
The benefits of a bicycle for a figure
Muscle loads can be distributed in such a way that the muscles grow strongly or become more prominent. The latter is just what women need when losing weight. How to achieve the perfect figure?
Cyclic aerobic exercise is very helpful in reducing the amount of fat in the skin. The answer to the question of how exactly to burn fat without building muscle lies in the following:
1) Ride while maintaining medium or high while riding. is the cadence. The faster you pedal, the more efficiently excess fat is removed from the body.
2) Drink often. You need to drink plain clean water without gas. With sweat, a lot of fluid and salts leave the body, and water restores the salt balance and provides human organs with nutrients. Skating without drinking can be harmful, for example, joint problems may begin, fatigue may increase, and more.
Bicycling is freedom!
4) Frequent small meals. Food is the building material for our cells, as well as the source of energy for the functioning of the body. Some girls go on a "diet": they just don't eat anything. It is not right! To keep your body lean, you need to eat right and exercise regularly. Without food, any sport will not give a very big effect when losing weight. Therefore, you need to make a meal plan, calculate the number of calories needed for a stable metabolism. For these purposes, there are numerous calorie calculators on the Internet.
5) It is better to purchase a wristband that will measure your heart rate (HR). The optimal heart rate is 120-150 beats per minute. Watch your heart: if the heart rate goes beyond the upper limit (more than 150 beats), then you need to slow down. If, on the contrary, your heart rate is kept at a level below 120 beats, increase the speed. The optimal speed is about 15–20 km/h.
Training on a machine or simulator
Training apparatus
You can also lose weight in the gym on a special exercise bike. The only thing is that the benefits of this in terms of emotional state will be less. Gym will not give you aesthetic pleasure. And what about the beautiful nature: the inspiring singing of birds, the quiet sound of the river, the absence of noise from cars. Cycling in nature will not replace any gym!
Exercise on an exercise bike should be careful: there is a risk of injury in the joints. If you do not want to harm yourself, then it is advisable to work with a trainer.
On the exercise bike, you can easily control your heart rate and breathing
Machine
A bicycle machine is better than an exercise bike. It consists of three rollers moving around its axis. The rear two hold the rear wheel of the bike, while the front one is designed, respectively, for the front wheel. On it, as well as when driving down the street, the vestibular apparatus is trained. Also, the machine is notable for the fact that it completely imitates driving on the road: you just sit down and drive, maintain balance with your hands (steering wheel) and buttocks, switch speeds. If you turn on the movie on a big screen, you can reproduce the atmosphere of a real bike ride! It is beneficial for both the physical and mental state of a person.
Harm from the machine can only appear if the cadence is incorrect or the cyclist is in an uncomfortable position.
The bike rack is used by professional cyclists outside of the competition season (winter) to keep fit for the season
weight loss experiment
German researchers conducted an interesting experiment: they offered overweight women to pedal, so that the ladies were naked under infrared radiation. The result showed that the irradiated women reduced their weight much more! Perhaps in the future this will be used in practice in fitness centers to increase the rate of weight loss.
The main thing is to set a goal and not give up. Do you want to lose weight or gain muscle mass, you have to believe in yourself and in positive results! As you know, motivation is a strong thing, and if you back it up with a placebo effect, your dream of becoming slim will be very close to you!
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 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, 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 bicycles, as in this case you will have to worry about the safety of the 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 your hands from freezing, use special sports gloves with a 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 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.
- Wearing a protective helmet is essential to prevent serious injury in the event of a fall.
- To keep fit, you should ride a 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 model and gradually prepare the body for stress, cycling will only bring 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.
A bicycle is a vehicle that does not take up much space and does not require fuel. With it, you can not only get to the right place, but also get slender legs, toned body, lose the hated pounds and improve health.
If now any girl can come to a sports store and buy a bike she likes, then earlier this vehicle was inappropriate for a woman. The problem lay in the fact that the girls wore only dresses, and riding a bicycle in them is a dubious pleasure.
Only in 1894 did women's cycling suits appear in Europe, in which the skirt easily transformed into wide trousers.
Annie Cohen Kopchowski became the first woman in the world to circumnavigate the globe on a bicycle. It happened because of a dispute: the men said they would give 10 thousand dollars to a woman who would travel around the world on a bicycle. The trip lasted 15 months.
The bicycle played an important role in women's emancipation. Now the girls could take transport and go where they themselves want, without depending on men. Even become followers of Annie Kopchowski and go on a trip around the world.
Benefits of cycling for women
weight loss
What are the benefits of cycling for women? The main thing is weight loss. A measured ride for an hour burns 300 calories, riding at a fast pace - 600 calories (this is equivalent to running while running).
Cycling improves metabolism, which affects the general condition of the body and promotes weight loss.
Against cellulite
Regular cycling helps women get rid of cellulite or reduce it.
Postponing menopause
While cycling, the muscles of the pelvis are trained, and the vessels expand. Scientists have proven that women who regularly bike rides, menopause occurs 3-5 years later than those who do not ride a bike.
sex life
While driving, the work of the endocrine glands improves, which affects the quality of sexual life for the better.
Pregnancy
It has been proven that women who take frequent bike rides are more likely to tolerate pregnancy, and the likelihood that their children will be born with diseases is reduced.
Energy
Cycling takes place outdoors, which allows you to take a deep breath and improves lung function. If there is an opportunity to ride in nature - take a chance. Such a bike ride will fill the body with energy and give strength. Toxins and slags will begin to be removed from the body faster. With their disappearance, the condition of the skin will improve: it will become smooth and acquire a healthy appearance.
Emotional condition
Riding a bike helps to distract from unpleasant thoughts and concentrate on the work of your body. Already after the first kilometers, all extraneous thoughts will disappear from the head, improving the emotional state.
Vision
Doctors have confirmed that regular cycling can improve visual acuity. While driving, you always follow the road, your eyes focus either on an object in front of your nose, or on something that is a few meters away. Such training reduces the risk of nearsightedness or farsightedness.
Slim and fit body
While cycling, the load is evenly distributed on the area from the feet to the hips, which strengthens the muscles of the legs and makes them slim.
Many women dream of a beautiful, moderately inflated ass. You can get it with the help of frequent bike rides lasting at least an hour.
Immunity
Cycling is a great way to boost your immune system.
According to statistics, people who regularly ride a bike are 70% less likely to get colds and flu.
Press
Of course, you will not have 6 cubes. But the muscles of the back and abdomen will be strengthened, and the relief of the press will appear, which will give the body a sporty look.
Strong hands
Sometimes it can be difficult to keep the bike in balance on an uncomfortable road, but such a load develops the muscles of the arms well.
If you want to show off your biceps and triceps in front of the guys, you can buy a mountain bike and ride it on the non-paved road that can be found in forests and parks.
Back
Cycling strengthens the back muscles. It is important to ensure that the seat and handlebars are set to the correct height for you. If after a trip characteristic pains in the spine are felt, then the height is chosen incorrectly.
In order to improve posture, doctors advise riding with a straight back. Try not to raise your shoulders or bend over the steering wheel. Body weight should be evenly distributed on the pedals and seat.
Lungs
When you ride a bike, you often inhale air, due to which the blood begins to circulate faster, and more oxygen enters the lungs.
The cardiovascular system
Cycling improves the body's ventilation: the number of heartbeats increases, the body becomes stronger and more resilient. Reduces the risk of stroke.
Cycling, unlike other active exercises, is not contraindicated for people with heart disease. This transport does not create a load on the body that exceeds the permissible norm, and therefore is safe.
Against varicose veins
Cycling is the exact opposite of a sedentary lifestyle that leads to the development of varicose veins and venous insufficiency. If you also have these sores, then do not be afraid - you can get rid of them. Regular cycling improves blood circulation and is the prevention of vegetovascular dystonia. The main thing is not to return to a sedentary lifestyle.
Doctors say that you should not ride a bike immediately after waking up, because at this time the body is only tuned to work and is not ready for heavy loads. It is best to start classes after 10 am, having eaten before that. It should not be a light snack in the form of tea and chocolate, but also not a hearty five-course breakfast. It is best to eat oatmeal, pasta or bacon and eggs - something nutritious, but not "heavy".
You should not start cycling late in the evening - there is a high chance that the body will get overexcited after sports, and the night will be sleepless.
In autumn and winter, choose the daytime for driving - this is a safety issue. Keep an eye on the temperature in the summer so you don't overheat. The best time to ride is in the afternoon when the heat is on. And don't forget the headgear!
Bicycle enthusiasts have become more and more popular among both adults and children. Who refuses to drive a two-wheeled friend in good weather with a breeze? And for health it is useful and a lot of positive emotions. Meanwhile, even in such a seemingly simple form of physical activity, as there are limitations. They will be discussed in our article.
Hope Staheiko
Muscles, joints and cycling
Cycling is enough active view sports. While driving, the human body is in a static position for a long time. At the same time, all the muscles of the back are tense. This is necessary to maintain balance. The knee and ankle joints are under heavy stress, as they are entrusted with the main task of pedaling. Therefore, increased attention is paid to the mobility and endurance of the ankle and knee joints. There is great stress and triceps calf muscle.
Hope Staheiko
Assistant of the Department of General Medical Practice of the Belarusian State Medical University
Triceps The lower leg consists of two muscles - the gastrocnemius (superficial) and soleus (deep). Both muscles join into one Achilles tendon and are attached to the calcaneal tuberosity.
While riding, the cyclist's hands are on the steering wheel. Because of this, the load on the wrist joints increases. If the arms are not positioned correctly and are strongly bent, the so-called “carpal tunnel syndrome” can develop in the joint. At the same time, it is affected median nerve , which is one of the three main nerves of the hand. The main symptoms of its defeat are numbness, burning and pain from the wrist to the fingers.
Who can't ride a bike?
As we have already figured out, cycling involves a different load on certain joints and muscles of the body. Therefore, leaving your two-wheeled friend until better times, or even paying attention to other, more sparing sports, should be for those who:
- moderate and severe degenerative-dystrophic changes in the spine and joints (pathological changes in the joints, ligamentous apparatus, tissues of the intervertebral discs and vertebral segments) were diagnosed;
- moderate and severe scoliosis;
- exacerbation of diseases of the joints or spine (a trip can increase pain);
- omission of the kidneys (due to vibration and shaking during movement);
- women during pregnancy (shaking and vibration while driving).
In addition, those who have been diagnosed with a stomach and duodenal ulcer, which often aggravates and bleeds, should refrain from cycling.
Contraindication is exacerbation of varicose veins. With the load that the legs experience while riding, taking into account this disease, there is a high risk of a blood clot breaking off.
Hope Staheiko
Assistant of the Department of General Medical Practice of the Belarusian State Medical University
Do not forget that the bike is quite traumatic. When moving, you can simply fall from it, and at rest it is unstable. Therefore, people who suffer from osteoporosis (increased bone fragility), which is fraught with fractures, must be careful.
This recommendation also applies to those who have reduced blood clotting and those taking drugs to thin it (acetylsalicylic acid, clopidogrel, warfarin, etc.). Even a minor injury in them can lead to significant blood loss.
Any sport, including cycling, involves high energy costs and increased physical activity. And if you approach this wisely, then the health benefits will be invaluable. When common sense fades into the background, physical activity can lead to quite negative consequences. Therefore, contraindications for cycling are:
- exacerbation of any chronic diseases;
- diagnosed diseases of the cardiovascular system (acute myocardial infarction, unstable angina pectoris, acute inflammatory heart diseases, heart defects with critical disorders of intracardiac hemodynamics, aneurysm of the heart, aorta, other vessels, arrhythmias, etc.);
- feverish conditions (fever);
- arterial hypertension (severe form or uncontrolled condition);
- if not even a year has passed since any surgical interventions;
- decreased vision of a high degree (myopia of 5.0 diopters or more), especially if there are changes in the fundus;
- if a person suffers from chronic shortness of breath or bronchial asthma;
- with epilepsy, a tendency to fainting,
- with diseases that lead to impaired coordination.
Riding a bike the right way. General rules for those who have problems with the spine or joints
Rule One
With exacerbation of diseases of the spine and joints, it is definitely impossible to ride a bicycle. First you need to cure the inflammation. And only then start practicing. The load on the joints should be given in doses and start with a minimum - 20-30 minutes a day. You should keep a low pace of driving and set the average speed in gears. And only when after several trips the pain does not manifest itself, you can gradually increase the driving time to 40-50 minutes.
Rule Two
To prevent diseases of the spine and joints from making themselves felt as long as possible, while cycling, it is necessary to fix the vertebrae of the lumbar region with a special supporting corset. If possible, a bike should be chosen with a special seat with a back. This will "unload" the muscles of the back.
Rule Three
Before cycling, make sure that the seat and handlebar height are adjusted correctly. While riding, the cyclist should be able to fully straighten the leg, while pressing the pedal as much as possible.
Hope Staheiko
Assistant of the Department of General Medical Practice of the Belarusian State Medical University
In order to avoid overloads on the knee joints, it is worth considering some features of the inclination of the saddle and the height of the steering wheel. When riding, the cyclist must be able to fully straighten his leg when pressing on the bicycle pedal. The knee should be above the pedal axle when it is in the 3 o'clock position. The base of the big toe is located clearly above the axis of the pedal. The back is arched. This position of the back is necessary so that the intervertebral discs most optimally absorb shaking.
Rule Four
After a long winter, you want to quickly kick out the bike and ride down the street, enjoying the spring sun. At the same time, it is recommended to open the cycling season, even if you are healthy, carefully, gradually increasing the pace of loads and the duration of cycling. No need to make sudden movements, it is better to drive on a flat road, let the hills and slopes wait. An abrupt “start” can lead to unnecessary stress on the joints and injuries of the intervertebral discs.
Our back and joints love warmth. Therefore, at air temperatures below + 14 degrees, it is worth warming up. We must not forget about the water. To prevent dehydration, it is necessary to drink 100-150 ml of water every 15 minutes of driving.
Bicycle and children
When buying a bike for children, consider the age of the child, his ability to understand and follow the rules of safe riding, as well as the presence of certain diseases. In addition, do not forget about the ability of the child to sit steadily on their own, pedal and turn the steering wheel. It will not be superfluous to purchase special protective equipment: a bicycle helmet, knee pads, protection for the elbows and hands.
Choosing the right bike!
Subscribe to our channel atTelegram groups in
