Talking Fitness
A lot of people start cycling for different reasons. There are many health benefits
associated with cycling. Let’s look at a few of the major benefits:
Cycling is one of the easiest
ways to exercise
Cycling …
For The
Health
Of It
You can ride a bicycle almost anywhere, at any
time of the year, and without spending a fortune.
Many people are put off doing certain sports
because of the high level of skill that seems to be
required, or perhaps because they can’t commit
to a team sport due to time pressures. Most of us
know how to cycle and once you have learned
you don’t forget. All you need is a bike, half an
hour here or there when it suits, and a bit of
confidence.
Cycling builds strength and muscle tone
Contrary to normal perceptions, cycling is not a
fitness activity that solely involves the legs. Cycling
builds strength in a holistic manner since every
single part of the body is involved in cycling.
Cycling increases muscle tone
Cycling improves general muscle function gradually,
with little risk of over exercise or strain. Regular
cycling strengthens leg muscles and is great for the
mobility of hip and knee joints. You will gradually
begin to see an improvement in the muscle tone of
your legs, thighs, rear end and hips.
Cycling improves cardio-vascular fitness
Cycling makes the heart pound in a steady
manner and helps improve cardio-vascular fitness.
Studies have shown that cycling to work will
increase cardiovascular fitness by 3–7%.
Cycling uses the largest muscle groups, the legs
— raising the heart rate to help build stamina and
fitness.
Cycling eats up calories
Cycling is a good way to lose those unwanted
pounds. Steady cycling burns approximately 300
calories per hour. Since it helps build muscle,
cycling will also boost your metabolic rate long
after you’ve finished your ride.
Cycling improves heart health
According to the British Medical Association,
cycling just 20 miles a week can reduce the risk
of coronary heart disease by 50%. A major study
of 10,000 civil servants suggested that those who
cycled 20 miles over the period of a week were
half as likely to suffer heart disease as their non-
cycling colleagues.
Cycling improves coordination
Cycling is an activity that involves the whole body.
Therefore, arm-to-leg, feet-to-hands and body-to-eye
coordination are improved.
Cycling reduces stress
Any regular exercise can reduce stress and
depression and improve well being and
self esteem. Cycling outdoors is also a good way
to be one with nature and to feel the breath of the
earth. It takes one’s mind out of everyday-life stress
and rejuvenates the soul.
When incorporating cycling into an overall fitness program, there are many
aspects to consider. Here are some important things to remember:
Consult your doctor
Stephanie Vegh has
a degree in Exercise
Physiology from Chico State
and has worked in the fit-
ness industry for over 12
years. She is the Health &
Wellness Director & Fitness
Instructor at the Centennial
Recreation Center (CRC)
in Morgan Hill. She lives
in Gilroy with her husband
Frank, seven-year-old twin
daughters, Isabella and
Addison, and four-year-old
daughter, Alexis.
Most people can do cycling. However, it is still
best to consult your doctor when thinking about
incorporating a cycling activity into an overall
fitness program. They will advise you regarding
your limits and capacities and what you should
avoid doing.
Cycling is a base training activity
Let’s say that the doctor says that there is noth-
ing wrong with you engaging in cycling as a
part of your overall fitness program. What do
you do next? Remember that cycling should be
considered as a base training activity.
G M H T O D A Y M A G A Z I N E
MAY / JUNE 2015
Base training activities are those, which provide
endurance and aerobic training at the same time.
Re-align your fitness program such that biking
becomes the starting activity for the week. Other
activities such as circuit training should be done so
as to complement the benefits of cycling.
Start slowly and then increase
your cycling
Beginners should employ a program wherein
cycling is done three times a week. Doing it two
times a week is also fine, but this depends on the
capabilities of the person undergoing the training.
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