CYCLING

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. 스포츠토토 You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: increased cardiovascular fitness

Physical Benefits

1. It's easy on the joints. When you sit on a bike, you put your weight on a pair of bones in the pelvis called the ischial tuberosities, unlike walking, when you put your weight on your legs. "That makes it good for anyone with joint pain or age-related stiffness," says Dr. Safran-Norton.

2. Pushing pedals provides an aerobic workout. That's great for your heart, brain, and blood vessels. Aerobic exercise also triggers the release of endorphins, the body's feel-good chemicals—which may make you feel young at heart.

3. Cycling builds muscle. In the power phase of pedaling (the downstroke), you use the gluteus muscles in the buttocks, the quadriceps in the thighs, and the gastrocnemius and soleus muscles in the calves. In the recovery phase (backstroke, up-stroke, and overstroke), you use the hamstrings in the back of the thighs and the flexor muscles in the front of the hips.

Cycling works other muscles, too. You use abdominal muscles to balance and stay upright, and you use your arm and shoulder muscles to hold the handlebars and steer.

4. It helps with everyday activities. "The benefits carry over to balance, walking, standing, endurance, and stair climbing," says Dr. Safran-Norton.

5. Pedaling builds bone. "Resistance activities, such as pushing pedals, pull on the muscles, and then the muscles pull on the bone, which increases bone density," says Dr. Safran-Norton.

Safety considerations

Get the okay from your doctor before you climb aboard a bike, especially if you have heart disease, arthritis, or thinning bones. "If you have osteoporosis, consider riding a tricycle, which is more stable than a two-wheeler, posing less of a fall risk," says Dr. Safran-Norton. "Don't ride a bike at all if you've had a recent fracture. Another fall could make it worse."

When riding, remember that the seat height should allow a slight bend at your knee. "You don't want a straight knee at the bottom of the pedal stroke, because the bike could be too tall and you could fall off,"

Tips

Wear a helmet to protect your head; don't use clips to keep your feet on the pedals, which can make injuries worse if you fall; don't ride alone; stick to bike paths instead of riding in the street; stay hydrated before, during, and after your ride; and use sunscreen and sunglasses.