Cycling

Cycling indoors or outdoors is an enjoyable experience! Outdoor cycling can be fun with options of cycling in the park, along beaches or on roads. Indoor cycling is becoming increasingly popular with ‘spin’ classes and the convenience of the stationary bike.

Why cycle?
Cycling is low-impact form of exercise that improves your general health while being gentle on your joints. Most exercise bikes (recumbent bikes, upright bikes and indoor spinning) provide a mechanism for applying resistance to the pedals which increases the intensity of the exercise. You can opt for an intense exercise regime or easy-pace workout based on your fitness level and goals.

Research indicates that exercising for 30 minutes on most days can offer substantial benefits, even if those 30 minutes are broken up into two or three separate sessions.

The benefits
Cycling tones the legs muscles and is also a great calorie burner. Like any form of regular, aerobic exercise, cycling improves personal fitness, enhances energy levels, reduces stress and stimulates the immune system.

Interesting fact: A vigorous one-hour ride on a stationary bike burns about the same number of calories as running for an hour at 7 mph.

The health benefits include:
• Increased cardiovascular fitness
• Decreased stress levels
• Improved posture
• Decreased body fat levels.

The muscles of the legs
The legs and buttocks do most of the work in cycling. Regular cycling improves leg strength. Cycling is often used for rehabilitation because it is a non-weight bearing activity (the weight of the cyclist is borne by the saddle).

Hand cycling
Though hand cycles are not very common, but they are powered with hand instead of foot pedals.

Technique
Good posture is very important when cycling. Check your body position regularly and make the necessary adjustments to your bicycle to help you keep posture correct. The following points must be kept in mind, whether cycling indoors on a machine or outdoors.
• Keep the ball and front of your foot placed firmly on the pedals. As you cycle the force of the movement is generated by the quadriceps (front of the thigh), then transferred through the ball of the foot.
• Maintain good posture at all times, especially when fatigued. There may be a tendency to hunch over the handlebars when you are tired.
• Ensure that your cycle is the correct size for your height and limb length.

Adjusting your cycle
Adjust the saddle height. At the lowest part of the cycle action your leg should be slightly bent. If you have to straighten your leg completely, it means the saddle is too high for you and you will put unnecessary strain on your knee joint.

Exercises to strengthen your leg muscles
Cycling predominantly uses leg muscles - follow this routine to increase lower body strength. Do 2 sets of 12 to 16 repetitions of each exercise, thrice a week, on alternate days.

Warm-up
Start with a 5-minute warm-up by walking briskly.

Leg extension
Stand with your feet hip-width apart; bend the right knee to a 90-degree angle. Extend the leg and bend it again. Do 16 reps and switch legs.

Step ups
Stand with feet hip-width apart in front of a step. Do alternate knee lifts on a 8-inch or 10-inch step.

Calf lifts
Stand with your heels off the edge of a step or a bench. Now, slowly raise yourself up on your toes (tensing your calf muscle) and then lower down.

Squats
Stand with your feet hip-width apart and knees slightly bent; and hold dumbbells in your hands. Keep your back in a neutral position and bend your knees to about 90-degrees, make sure your knees do not go over your toes. Return to starting position.

Power Lunge
Stand with your feet hip-width apart and hold dumbbells in each hand, bring one foot forward. Make sure that when go into this lunge position, both your knees are bent in line with your ankles. Return to starting position and switch legs.

Tags: cycling, cycling exercise, cycling exercise programs, cycling health benefits, indoor cycling, outdoor cycling