Biking for physical fitness, tone and energy. With cycling muscles and joints retain their power and strength longer.
Pedaling struggles with aging, because it supports the heart, helps to maintain flexibility in the legs, tendons and joints and moderate work overload too many bones in the legs, knees and shoulders. When practiced regularly, riding a bicycle strengthens the leg muscles, back and abdomen. Particularly suitable for people with circulatory problems and the separation of liquids and for those whose ankles swell or suffer from clumsiness of the legs.
Cycling increases blood flow to the lower joints, improves cell metabolism and massage areas, causing excessive filling with blood and thus helps even the fight against cellulite.
Cycling – how often?
Cycling, like any other sport, must be practiced regularly by training, lasting a minimum of requirements. Must be 3 or 4 times a week because the benefits of these exercises occur only after passing 48 hours. Each workout should last at least an hour to be able to step aerobic mechanisms that allow the muscle to produce energy by burning fat and oxygen, thus improving cell metabolism and increases endurance of the body.
Cycling – control pulse
To strengthen your muscles and therefore increase blood circulation to oxidation, the heart must maintain a rate equal to 60-70% of maximum frequency of attacks specific to the particular person. This figure is obtained by subtracting the age of human limits, which were 220 men and 200 women. For example, the heart of 40-year-old man, if functioning properly, you must beat 95 to 110 times per minute.
How to cho0se a bike ?
The choice of wheel (static or simple) from the handlebars to the saddle, must depend on the structure of the person. When pedaling leg has almost completely up to avoid sprains of joints or stretching the knee connections and the distance between the seat and handlebars should provide a good position of the spine.
Ideal stand for biking
During pedaling your shoulders should not be too straight and the feet must remain bent in half. Cycling is not recommended for people with weak shoulders, as well as those who have weak joints, serious problems with back or disc disease. These people must avoid above all mountain runners.
Cycling – great workout
Moderate exercise with a bike to improve the functions of the heart and lungs and strengthen the legs:
- Warm up: pedaling at a slow pace and free for 5 minutes.
- Intensive phase pedaling 20 minutes without rest speed 70 rpm, increasing the degree of resistance to every 4 minutes.
- Restoring forces: unless you are too tired, you should reduce the intensity of the exercises in 5 minutes, then return to the acute phase for the next 15 minutes.
- Deceleration: Always end your workout by turning the pedals with increasingly slower pace for 5 minutes.
