Cycling burns calories and relieves stress on the joints. Necessary: sit correctly, dress appropriately and check your bike regularly
Seventy-eight percent of Germans have a bicycle, an average of two per household. Around a third use the bike daily or several times a week, two thirds less often. That was the result of the bike monitor 2017.
Cyclists benefit from every excursion, no matter how small. Not only because they save fuel costs and protect the climate, above all, but cyclists also get their bodies going. Those who regularly step on the pedals strengthen the heart’s pumping function, reduce excess fat deposits, strengthen muscles and lungs, and usually brighten their mood.
Positive Effects Of Cycling On Health
The endurance sport continuously challenges the heart and circulation and stimulates the metabolism. Compared to other endurance sports, cycling scores with another plus point: “It relieves the stress on the joints because the bike bears the body weight,” says Professor Helmut Lötzerich from the Institute for Outdoor Sport and Environmental Research at the German Sport University in Cologne.
Therefore, a bike is particularly suitable for older and overweight people. In addition, precise movement stresses the muscles more effectively than jogging, for example. Anyone travelling at around 15 kilometres per hour consumes an average of about 400 kilocalories per hour. However, the calorie consumption varies depending on body weight, age, degree of difficulty of the tour and the headwind.
According to experts, many people do not cycle ideally. You build up speed with heavy gears and then roll to yourself, step on the pedal a few times and roll again. Much more effective for fitness and at the same time more joint-friendly: “Engage a lighter gear and pedal continuously”, advises Lötzerich.
Also important: the correct sitting position. If your bottom or the genital area feels numb, your neck hurts, or your wrists tingle, you should visit a bicycle dealer. “The handlebar or saddle height is often set incorrectly,” explains Stephanie Krone, the General German Bicycle Club (ADFC). For more reasons on how to set the bike correctly and sit on it so that nothing hurts,
Regular Bike Check
“Check your lights and brakes regularly,” says Krone. If the brake lever can be moved far towards the handlebars before the brakes engage, you should check the brake cables and replace them if necessary. To do this, the brake must be readjusted. Once a year – preferably in winter or spring – you should take your bike to ” heart and kidneys can check or check”, experts advise. In addition to worn out brakes, tires can also become porous. Brittle, cracked areas indicate this.
The Right Cycling Clothing
Even if only around 30 percent of cyclists wear a helmet, it is essential because it protects the head in the event of a fall. When buying, look for the TÜV seal of approval. Cycling shorts or shorts have the advantage that they often have a padded insert that cushions your buttocks. Special gloves prevent pressure points and blisters on the hands. Breathable T-shirts and jackets avoid build-up heat and dry quickly. When choosing clothing, always consider the wind, which can lead to shivering despite the warm temperatures. Take enough to drink with you – preferably water or a diluted fruit juice spritzer.
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