Cycling has multiple health benefits ranging from unhealthy to body fitness. Routine cycling can reduce the risk of chronic diseases such as type 2 diabetes, heart disease and stroke.
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A study shows that cycling about 32 kilometers per week can reduce the risk of heart disease by up to 50% compared to those who do not. Meanwhile, cycling 30 minutes per day with a calorie intake limitation will yield the equivalent of participating in aeronautical classes three times a week.
Take these 5 steps to get the most out of your cycling activities!
1. Pay attention to the rhythm of the paddle
The standard paddle rowing rhythm typically starts at 60-80 revolutions per minute (rpm) in contrast to bicycle racers, who can pedal in the 80-100 rpm range.
You can always increase your speed and power by perfecting the bike pedals. If your paddle is of the clipless pedal type, try to gently push the paddle between your right and left legs. Thus, more of your muscles are affected by stress so you can weaken your legs.
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2. Change the position of the body
Try to change the position of your body and hands from time to time so that the pressure and emphasis on the muscles and nerves is not always concentrated in a particular area. Change the angle of the arm, back and neck. Make it easy, your hands and elbows don’t need to be locked tightly to make it easy when going through uneven roads. Also, the curved part of the handlebars should be avoided for a long time. It can cause obstruction in the arms, shoulders and neck.
3. Cycling for physical comfort
A health study on the benefits of cycling shows that cycling 2-3 hours a week helps prevent weight gain. If you are classified as overweight, start cycling regularly. Do a bike rowing routine for at least 30 minutes every day. You can start on flat terrain for the first 3-4 weeks.
Gradually increase the intensity of your bike and the difficulty level of the terrain. Healy may be a suitable form of road practice. To make this sport even more fun you can share the fun of biking with friends or the cycling community. Increasing the motivation to become a better cyclist can make team cycling feel a long distance.
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4. Muscle processing
If you’re cycling down an uphill road, you can fight it by sweating. This is when lactic acid builds up in the muscles and can contribute to the onset of muscle pain. Lactic acid itself is the result of the metabolism of carbohydrates produced in muscle cells.
As a precautionary measure against feeling muscle pain, keep pedaling the bike while walking downhill, even when the bike may be moving away without pedaling. In fact, you can help remove lactic acid by pedaling continuously while walking downhill roads.
5. Make sure your bikes are right for you
Make sure the size of the frame is the right frame for your body, you can tie the bike with the feet flat on the ground.
Here are the ideal features of the bike that are right for you.
For public bicycles, there should be a distance of 2.5-5 cm between the groove and the upper tube, the upper bicycle frame that attaches the handlebars to the seat. As with mountain bikes, there is a distance of at least 5 cm between the groove and the upper tube.
At the lowest point of rotation the paddle should actually ideally bend your legs slightly.
Just bend your elbows slightly so that you are not too far or too close to the handlebars.
No matter what type and style of bike you choose, whether it is a stationary gear bike or another type of bike, if the frame does not suit you, you may feel muscle pain and risk reading more.
The cycle travels long distances continuously twice a week and continuously on weekends. This is the best way to build cardiovascular and fitness through a cycling routine. You will immediately feel the benefits. Be sure to follow the top 5 healthy cycling steps that the cycling community has done as well.