Cycling: benefits and harms. Why is cycling beneficial for women? Cycling in the city for health

Many people have heard that cycling has a positive effect on many body systems, improving physical and emotional health, but few people know exactly what benefits riding a bike brings. Let's take a closer look!

Beneficial effects on physical health

Heart and blood vessels

According to statistics, one of the most common causes of death in the population is cardiovascular diseases.

Cycling forces your muscles to work harder, pumping up your bloodstream.

Thus, the heart muscle begins to work more efficiently and strengthens, preventing heart disease.

According to research, regular cycling reduces the risk of heart attack by half.

In addition, riding a bike is an excellent prevention against vegetative-vascular dystonia.

With increased blood circulation through the veins and arteries, the risk of vascular diseases is practically eliminated.

Therefore, sedentary work is no longer scary!

Muscle strengthening

The benefits of cycling also include strengthening and developing muscles. First of all, the calf muscles of the legs and quadriceps are subject to load.

When climbing uphill, the abdominal and arm muscles are strongly used, and the buttocks are actively involved to maintain balance.

Therefore, you are guaranteed a slim, toned body with daily rides!

Respiratory system

Non-smokers can also have lung problems.

Polluted cities with factories and an abundance of cars leave their mark on the respiratory system.

To remove harmful substances from the lungs, you need to pump them well.

When cycling, breathing becomes more intense and deeper, especially when going uphill.

In addition, the cyclist’s lung capacity increases and the respiratory system as a whole is trained - serious loads will not disrupt your “breathing”.

Bicycles and scooters

Eyes

Riding a bike, especially in the forest or on a country road, is a constant concentration.

You must carefully monitor the road and possible obstacles.

As a result, vision becomes more strained, and this becomes a prevention of eye problems.

Effect on emotional state

Many people have experienced this! When you ride a bike, you get a charge of positive emotions and feel incredible lightness.

And if you are used to riding in nature - in a forest or park - stress resistance and healthy sleep are guaranteed to you.

If you have problems with the nervous system, make it a rule to ride for half an hour or an hour every day after work.

This will help calm an excited emotional state and improve your mood.

And enriching your body with oxygen will help you sleep soundly, and most importantly, wake up refreshed, even if you slept less than usual.

Practical benefits

In addition to the positive impact on health, one can also note the practical benefits of cycling.

For example, riding together with family strengthens bonds.

In addition, using a bicycle provides a significant advantage over a car in terms of traffic jams, finding parking, as well as fuel and repair costs.

The only negative is the dependence on the weather. It's a rare person who gets behind the wheel in winter. Although among cycling fans there are people who ride in -15-20⁰C. But in this case it is needed.

In addition, using a bicycle significantly reduces travel time.

It's much cheaper than riding public or private transport, and given traffic jams and traffic lights, a good bike takes less time.

Example from Europe

European countries have long switched to bicycles because it is cheaper, faster, more convenient and has a positive effect on health.

Even office workers and large companies who need to come to work in suits use a bicycle.

Why is this not so common in our country? There are a number of reasons for this:

Lower gasoline prices;
Cold winters;
The roads are not so heavily saturated with cars yet;
Mentality.

The last factor deserves special attention.

It just so happens that a car is more of a luxury for us than a means of transportation.

Not long ago we passed away from the Soviet Union, where purchasing a car was considered a sign of wealth.

Now many are ready to take out large loans to buy expensive cars in order to emphasize their status - flares have been making themselves felt since Soviet times.

Besides, to be honest, high-quality foreign cars have always been expensive due to customs clearance.

Therefore, the mass transition to bicycles has not yet taken root in our country.

But soon, having appreciated all the advantages of a bike, perhaps a bicycle will become the main means of transportation, at least in the warm season.

A bicycle is a powerful modern means of healing and keeping the body in good shape. The benefits of cycling are significantly higher than those of many other sports.

In this article we will look at the most important factors for the positive impact of cycling on health at any age. In this case, we will proceed from the use of a bicycle, and not an exercise bike.

Why is a bicycle better than an exercise bike?

A bicycle ride does not have the monotony inherent in a simulator. What is the best fitness studio compared to nature?!
While riding, a person is not locked within “four walls.”
When riding a bicycle, the vestibular system and sense of balance are trained, which does not happen on a simulator.
Time spent in the saddle flies by much faster in nature than in the gym.
What cycling is good for is the adrenaline rush. Adrenaline when traveling (especially off-road) is produced in large quantities, and its influence helps to lose more weight than “sleepy” work at the simulator.
When traveling, all senses work, as the views change quickly, sounds and smells change. This change of pictures has a positive effect on the functioning of the brain; it promotes relaxation and improved sleep much more effectively than listening to music through an audio player in a fitness club.

An exercise bike has advantages in the following cases:

The ability to monitor ECG and monitor doctors’ exercise tolerance in the early stages of rehabilitation and health restoration, for example, after a heart attack.
In old age, with a lot of concomitant diseases, memory problems (presenile and senile dementia), there is a danger of simply “letting” a person go outside.
For diseases associated with disorders of the vestibular apparatus, balance disorders, in neurological patients with ataxia and vestibuloataxia syndrome, and diseases of the cerebellum.

Of course, an exercise bike can be used in bad weather or severe frosts, but in this case it is better to change the type of load, for example, to swimming.

What factors benefit you from cycling?

Although cycling has many positive benefits (such as meeting new friends), we will only consider the medical benefits when the outcome is aimed at improving health. Cycling increases energy consumption, so-called catabolism - metabolism accelerates. This leads to the following effects:

cardio load leads to strengthening of myocardial tone and elastic artery walls, the heart gets used to the regime of long-term low load - cardiac output decreases, the heart “studies” its reserves, which leads to improved blood circulation;
oxygenation (oxygen supply) of organs and tissues, including muscles and brain, improves;
Cholesterol levels are reduced, blood vessels are cleansed, and the risk of heart attacks and strokes is reduced;
regular periodic contractions of the leg muscles force the valves in the veins to work, which prevents stagnation and expansion of the venous wall, which is called varicose veins.

Bicycle is an excellent means of preventing thrombophlebitis

unlike running, cycling does not have a shock load on the spine, so the risk of exacerbation of osteochondrosis (sciatica, radicular compression manifestations) is reduced;
The minute volume of respiration increases, which increases ventilation rates of the lung tissue. Areas of stagnation are eliminated, and due to constant walking, the drainage function of the bronchi improves. Of course, for this you need to ride in the fresh air;
cycling is an ideal tool for weight loss. The type of skiing itself allows you to burn calories not only during exercise, but also after the end of the trip;
Improving blood supply to the skin leads to improved trophism. Its turgor improves, the skin becomes more resistant to harmful influences;
muscle strength and endurance improves. Cycling does not lead to an increase in muscle mass, but it gives such “wiry” and endurance that any bodybuilder will envy;
constant movements of the hips, bending, lifting the pedals, working on inclines improves intestinal motility, strengthens the ligamentous apparatus of the abdominal organs, increases appetite and generally improves digestion;
immunity improves, the body’s overall endurance to stress and diseases increases, or, as doctors say, “nonspecific resistance.”

The benefits of cycling for the nervous system

There is constant training of the eye muscles, “refocusing” from close objects to more distant ones. This is an excellent means of relaxation from computer work;
balance organs are trained, coordination of movements improves;
During a trip, a lot of endorphins, or “happy hormones,” are released, which bring pleasure. Therefore, a trip is a great way to take your mind off problems and relieve stress. In addition, the body itself will not let you think about “whatever,” as it will draw your thoughts into work.
improving blood circulation in the brain and its medial structures improves memory, stimulates thinking, and improves sleep. On the other hand, a morning bike ride is a great way to wake up.

The benefits of cycling for men's health include improving blood supply to the pelvic organs and working the muscles of the perineum. This leads to the prevention of prostatitis, prostate adenoma, and hemorrhoids in men.

For representatives of the fair half of humanity, cycling, excluding critical days, improves the course of subsequent pregnancy compared to those who led a normal passive lifestyle. This is apparently due to the fact that during pregnancy it is necessary to “lay new highways” in the form of umbilical vessels and the placenta. And the pelvic blood supply resources of trained women are higher than those of a pregnant woman who has not cycled.

What kind of cycling should you do to lose weight?

In order to achieve weight loss, trips should be daily.
The travel time should not be less than one and a half hours, two is better. It is at this time that the processes of aerobic glycolysis are activated, using fat as fuel. But you need to increase the load time gradually, start with 20-30 minutes, increase by 10 minutes. in a day.
You should have dinner 30-40 minutes after training; traveling after dinner is not advisable, since it is difficult to sleep when you are hungry.
The load should be noticeable, that is, you need to force yourself to go faster than at a walking pace. The pulse rate should not be less than 110-120, but not more than 150 beats per minute. The body should “break through” sweat. Speed of movement is not the main goal - for an obese person, the heart can “go off scale” already at a speed of 12-15 km/h, and for a trained cyclist, even 30 km/h is not enough for such loads. Heart rate is the main goal and guideline.
The number of calories burned when cycling can be calculated, for example, here: http://dia-life.ru/index.php?r=site/activity

Try to ride outside of large cities and polluted highways; for this it is better to purchase a mountain bike.
It is better to purchase a small bicycle backpack in which you can put mineral water, a chocolate bar (NZ in case of loss of strength), and a change of dry underwear.
It is better to plan your route choice so that the return half of the journey is easier.
During the ride, you need to pay special attention to rhythmic breathing and proper posture.

In conclusion, we can express confidence that the bicycle will become your faithful companion, giving you health for many years, as well as the joy of meeting new places and the beauties of your native nature.

For the majority of the population of developed countries, cycling is a powerful tool for self-healing, increasing endurance and normalizing weight. Residents of our country are also actively involved in cycling.

Rhythmic pedaling distracts you from your work routine and prevents the consequences of physical inactivity - obesity, weakened heart function and chronic fatigue.

And before your eyes, landscapes change like a kaleidoscope... The release of happiness hormones and nervous “release” are guaranteed! Have you already gained enthusiasm within you? Find out more about the benefits and harms of cycling. This way you can coordinate the load and, having properly prepared for the bike ride, fill your leisure time efficiently. Go?

Is it useful?

Cycling improves mood and health

Cycling gives you the opportunity to admire nature, calm down and truly relax. Cycling is a kind of “vitamin” for fatigue; it reduces susceptibility to stressful situations and is an excellent “cure” for many ailments. And what’s important is that this type of physical education has almost no restrictions.
What else does cycling give you:

The heart is trained. During and 3-4 hours after a bike ride, the heart contracts more intensely and “pumps” blood. By alternating riding with rest, you can prolong the load, but make it dispersed - the heart gets a “break”, and at the same time becomes more resilient. It has been proven that the heart rate of cycling enthusiasts is 8-10 beats/min lower than that of other healthy people;
Metabolic processes accelerate, the digestive tract works more efficiently;
Regular cycling works as an excellent “cure” for atherosclerosis. To reduce the level of “bad” cholesterol and increase “good” cholesterol, 3-4 trips a week, lasting at least 30-40 minutes, are enough;
Blood circulation improves. The blood is enriched with oxygen and circulates more actively through the vessels, which is beneficial for strengthening their walls;
Vision improves. Continuous monitoring of the road, alternately focusing your gaze under the wheels - into the distance, perfectly trains the eye muscle;
The muscular-ligamentous apparatus is strengthened. Many people are interested in what muscles are used when riding a bicycle? First of all, the muscles of all parts of the legs receive a dynamic load - the gluteal, calf, thigh, and foot muscles. The bicycle also provides static tension to the muscles of the abs, back, upper shoulder girdle, and when riding a mountain bike - also the triceps and biceps.

It is known that most diseases are easier to prevent than to cure. A special benefit from cycling is that by rhythmically rotating the pedals, you can not only compensate for the lack of movement, but also “get away” from a host of ailments.
Thus, cycling tours are especially recommended for:

Genetic predisposition to varicose veins. Rhythmic rotational movements of the legs prevent venous congestion;
Signs of obesity;
Addiction to cigarettes. When cycling for a long time (more than an hour), “forced” ventilation of the lungs is turned on. Working at full capacity, the lungs are more quickly cleared of nicotine combustion products, as well as toxins from the “city” air. The main thing is to create a route closer to nature;
Depression. Regular physical activity coupled with clean air eliminates excess “stress” cortisol from the body. Along with it, obsessive thoughts and bad mood;
Daily lack of physical activity.

You will learn more about the benefits of cycling from the video:

You might be interested in knowing what fitness bands are and how to use them? You will find out all the information about mini-simulators

Benefits and harms for men

Politicians and government officials in London demonstrate their high status by commuting to work on premium bicycles. Their cost is comparable to the price of a good car. However, all this is not only for the sake of external prestige.

By turning the pedals, men who work with their heads and, accordingly, spend their days sitting at the monitor, fully compensate for the lack of motor activity. And thus they prevent purely “male” ailments.

Benefits of cycling for men:

Rotational movements of the legs are beneficial for improving blood supply to the pelvic area. Plus – a kind of massage of “stagnant” places when the groin area comes into contact with the saddle. For men engaged in “sedentary” professions, urologists “prescribe” cycling as a means that has a beneficial effect on potency, to prevent urinary retention and enuresis;
Cycling also restores the coordination of movements that is impaired in most people who sit at the computer all day. And static tension in the core muscles prevents the development of back pain.

However, riding a bicycle of the wrong configuration can cause serious disruption to men's health. Therefore it is worth considering:

When riding a soft bicycle saddle, the pelvic bones “fall” into the soft seat—the man “lays” with his crotch on the saddle. The result is blood stagnation, compression and inflammation of the prostate. You should also avoid a “pointy” saddle with a wide rear part - a quarter of the load when riding on it falls on the perineum. The most acceptable option is a hard seat with a recess in the center and slits in the back. The perineum on such a saddle will “raise” with the bones - the blood flow will not be impeded;
Stagnation of blood in the pelvis is also possible when riding a bicycle with a low seat, when it is impossible to fully straighten your legs;
When riding a bicycle with a low frame, injury to the groin area is possible. The height of the frame is selected by standing on the ground and holding the bike between your legs. The gap between the groin and the frame tube should be at least 10-12 cm.

What are the benefits of cycling for women?

Bicycle and pregnancy – we combine without harm to health

Can pregnant women ride a bike? The topic is highly controversial. Opponents warn of the consequences of falling, the risk of which increases as the belly increases and the center of gravity shifts.

Proponents argue that with the right approach, cycling during pregnancy brings many benefits:

prevents swelling of the legs;
prevents varicose veins;
“unloads” the spine;
increases the strength of the legs and pelvic muscles, develops the hip joints, improves heart function and increases the breathing rate. All this predetermines a less painful birth;
relieves insomnia, depression and anxiety.

But all this is subject to good health and if before pregnancy, cycling tours were a common part of an active life. A light bicycle with an open frame, an upright seat, and a wide, elastic saddle with a hole in the middle is best suited for an expectant mother. Cycling rides should not be long; a 20-25 minute ride is enough to keep fit. At the first signs of discomfort - dizziness, nausea - cycling should be preferred to a more suitable and safe form of physical activity.

Protein bars are a healthy snack during exercise.

For weight loss

The main argument for women to purchase a two-wheeled iron horse is, of course, to give their figure a slender shape. How does cycling affect your figure? First of all, regular cycling helps eliminate fat deposits from the thighs and abdomen. Muscles stimulated to work actively “consume” energy from various internal reserves. The first to be consumed are fast carbohydrates - glucose contained in the blood. Her concentration is enough for a 30-40 minute drive. Next, fat reserves are consumed.

How many calories are spent when riding a bicycle depends on the pace of riding and the nature of the terrain, the level of fitness of the bike rider, and even on the time of year and climate.

So, in an hour of amateur cycling without extreme sports, you “burn” about 250 kcal. Forced cross-country cycling races consume up to 1000 kcal/hour.

Calorie burning begins during a bike ride and continues 1.5-2 hours after it. You can increase the efficiency of cycling for weight loss by adjusting the pedaling speed using the gear system and independently “programming the load.”

You will learn about all the intricacies of using a bicycle for weight loss from the video:

How to “avoid” the consequences?

Although there are fewer negative aspects of cycling, they are all significant:

Possibility of injury. Most often caused by a fall, for example, when braking sharply with the front brake. Loss of control when driving at maximum speed often ends in a rapid “flight” over the steering wheel and an encounter with unfriendly asphalt. The result is sprained ligaments, broken bones or a broken face;
With poor physical fitness, injuries can occur without a fall. For beginners, the muscular system is not adapted to the specifics of moving on a bicycle. Intensively involved in mass cycling, they often suffer from damage to soft tissues - tendons, muscle fibers of the hips, feet, knees, lumbar spine;
Possible problems with the knee joint. Fans of driving in mountains or other difficult terrain cope with the resistance of the pedals by sharply pushing them with their feet. The pressure on the knees is enormous. Microtraumas occur inside the joint. They are “superimposed” by a lack of water, which “evaporates” during excessive physical activity. The joint fluid dries out, the articular cartilage becomes deformed, and arthrosis develops. However, with the right approach to the matter, cycling with arthrosis of the knee joint is even useful. You just need to avoid driving on uneven terrain and, using the gear system, set the pedal resistance to a level that does not require much effort. In this case, cycling will help strengthen muscles and productive synthesis of joint lubrication.

In the following conditions, cycling is not recommended at all:

Rachiocampsis;
Presence of intervertebral hernia;
Thrombophlebitis, venous insufficiency;
High degree joint diseases;
Haemorrhoids;
Epilepsy;
Acute infections.

Summing up

Easily maneuvering inside a traffic jam, the two-wheeled iron horse will take you away from the bustle of the city, towards health. But in order not to negate all the advantages of cycling, do not forget to properly prepare for the bike ride:

Take care of a basic first aid kit. It must contain a bandage, brilliant green or iodine, and an adhesive plaster;
Be sure to take water. From time to time, take a few sips - without waiting for extreme thirst, replenish the loss of fluid;
Consider a dress code for cycling. In wet, windy fall or spring, protect your back by wearing a windbreaker with long tails and windstopper pants. In the summer, cover your head with a light hat and exclude warm sweatpants and jeans from your equipment (of course, if the planned bike ride does not involve extreme sports, because “sliding” on the asphalt in case of a fall is more pleasant in thick jeans than with bare knees);
As a beginner, start with short distances. Increase the length of the route as your muscles adapt. Adjust the load by changing your speed and cadence. Monitor your heart rate. Under the age of 30, the pulse rate should not exceed 115-150 beats/min; after 40, the normal heart rate is 110-140, and at 70 years old – 90-120.

Similar materials

Cycling is not only a healthy activity, but also a pleasant pastime, especially if done in a friendly company. Many ladies are convinced that by making cycling habitual, they will get rid of many problems. However, cycling is not a panacea for all ills for women. We offer you to understand the benefits and harms of cycling and how to ride a bike correctly in order to achieve your intended goal, be it losing weight or just feeling good.

Why is it good to ride a bike?

It is an axiom that any sport can benefit the body if done correctly. Let’s not argue with this statement and talk about what exactly cycling is good for your health.

Muscle tone. While cycling, a number of muscles are trained, including the back, buttocks, and legs. But for most of these muscles, cycling exercises only provide a supporting function. That is, it is almost impossible to “pump up” them by cycling, but you can keep them in good shape. By the way, the heart is one of these muscles, so cycling is good for the cardiovascular system.
Intensification of blood circulation and saturation of cells with oxygen. When cycling, your lungs work better, breathing in more air. This is beneficial for the heart and blood vessels, including the blood vessels of the brain. As a result, intellectual activity improves, memory and attention are restored. The skin also needs oxygen, so cycling can be useful for maintaining its youth.
Increased mood. It has been noticed that cycling helps relieve nervous tension and improve mood. While your legs are working, your soul is resting. If you are surrounded by beautiful scenery at this time, you will enjoy your bike ride even more.
Acceleration of metabolism. Metabolism speeds up while cycling. This is why you are so hungry after cycling. Moreover, the acceleration of metabolism during fast cycling lasts for several hours after cycling.
Burning calories. While pedaling, you spend a lot of energy, as a result of which you have a chance to lose extra pounds. In this sense, cycling is comparable to morning jogging. The difference is that cycling for weight loss needs to be longer, but it is more fun and requires less effort than running.
Prevention of varicose veins. It has been noticed that women who enjoy cycling almost never suffer from this disease.

It is also worth saying that cycling has a general strengthening effect on a woman’s body, which makes her less susceptible to various diseases and more stress-resistant.

Possible harm from cycling

When asked about the dangers of riding a bicycle, the first thing that comes to mind is the possibility of injury. In fact, when running, sprains and sprains occur even more often than during cycling. Cyclists are more often injured in road accidents or when they overestimate their capabilities and want to surprise others with their trickery. If you remain sensible, follow the rules of the road and use the necessary equipment, then riding a bicycle will most likely not lead you to the emergency room. However, it can still cause harm. Let's figure out why cycling is actually dangerous.

Exacerbation of chronic diseases. Like any other sport, cycling has contraindications. If you do not follow the recommendations of specialists, ailments for which cycling is contraindicated will almost certainly make themselves felt. In some cases, the problem lies in the inability to calculate one’s strength. Diseases then worsen due to overload. It is especially dangerous to overload the heart. This is why experts recommend wearing a heart rate monitor during training, rather than relying on your own feelings.
Intoxication of the body. If you ride a bicycle not in nature, but on busy highways or in the city, then you will have to inhale not fresh air, but exhaust fumes and other nasty things. Instead of benefit, such cycling will bring obvious harm to the body.
Numbness of the limbs, development of carpal tunnel syndrome. This happens when a person drives incorrectly, with his arms strongly bent, and a large load falls on the wrist joints. As a result, the median nerve is affected. Symptoms are numbness in the fingers, burning, pain in the fingers and wrists.
Stagnation of blood in the pelvis, diseases of the genitourinary system. It is believed that these troubles threaten only men, but in fact, for women, stagnation of blood in the pelvis is fraught with diseases of the urinary system. The problem can be solved by correct selection of the bicycle (frame, saddle) and adjustment. Properly selected equipment will also help. If the bike fits you well and is adjusted correctly, the risk of the above problems will be minimal. The main thing is not to ignore alarm bells, but to find out what is wrong in order to improve the situation.
Pain in the knee joint. Often caused by riding with bare knees in cold weather. There are special insulation products to protect your knees; don’t hesitate to use them. If you are diagnosed with arthritis or similar, no doctor will advise you to take up cycling.

The conclusion is obvious: harm from a bicycle is possible, but if you ride it correctly, these troubles are unlikely to occur.

Contraindications for cycling

Explaining how a bicycle can cause harm, we have already said that cyclists who have contraindications to cycling are at risk. So, here is a list of problems in which it is better to forget about cycling:

moderate or high degree of spinal scoliosis;
pronounced or even moderate degenerative-dystrophic processes in the spinal column and joints. This group of ailments is extensive. It includes osteoporosis, spinal disc herniation and similar common diseases that are best not to be trifled with;
any diseases of the joints and spine during their exacerbation;
kidney prolapse;
exacerbation of chronic ailments;
bronchial asthma;
high myopia;
epilepsy;
arterial hypertension;
serious diseases of the cardiovascular system, including heart attack, angina, arrhythmia, heart disease;
heat;
violations of coordination;
recent surgery (usually a taboo for 6-12 months).

Due to the inevitable shaking while cycling, it is strictly contraindicated for pregnant women.

How to ride a bike correctly

To ensure that cycling brings only a good mood and does not cause harm, you need to know a few rules.

Do not neglect the selection of at least the minimum necessary equipment. You will need tight trousers (leggings, bicycle shorts), a T-shirt (preferably bright), sneakers with deep tread, gloves, and a helmet. Cycling shorts, glasses, special knee pads, and a backpack that fits tightly to your back will not be superfluous.
Adjust your bike. The saddle should be parallel to the ground or have minimal inclination. Its height should be such that the leg pressing on the lower pedal is slightly bent or, better, straightened, and the foot should rest completely on the pedal. If your hand, forearm and shoulder are in line, the handlebars are at the correct height.
Learn or review traffic rules regulating cycling.
Select the appropriate cadence. If you ride a bike for general tone, you don't need to pedal often. If you want to lose weight, the rotation frequency should be medium or high (the optimal figure is 80-90 rotations per minute). Typically, at this speed, a speed of 15-25 km/h is achieved.
Choose the right route. It is better to drive on a flat road or in areas with smooth terrain. Busy highways and rough country roads with potholes are not the best choice, especially for a beginner.
Increase the load gradually. To begin with, it is enough to ride for 15-20 minutes a day, later the duration of cycling can be increased to 1.5 hours, then they will become as effective as possible.
Don't torture yourself. You should not ride a bicycle in bad weather (slush, rain, frosty air, heat), or in cases where you do not feel well.
Monitor the condition of your body. Be sure to purchase a heart rate monitor and monitor its readings while cycling. Ideally, its frequency should not exceed 120-130 beats per minute; in rare cases, a short increase in the pulse rate to 140 beats per minute is allowed. If your heart does not fit within these boundaries, cycling is contraindicated for you, try to find a safer activity.

Without neglecting the rules of cycling, you will truly enjoy cycling and improve your health. Moreover, you will become slimmer - regular cycling training allows you to lose up to 5 kg within a month.

Cycling is not a bad choice of recreation for those who want to lead an active lifestyle. With proper training, cycling will also help you lose weight. However, this sport is not for everyone. Before you take up cycling as a hobby, be sure to consult your doctor.

A bicycle is a vehicle that does not take up much space and does not require fuel. With it, you can not only get to the right place, but also get slender legs, a toned body, lose those hated pounds and improve your health.

If now any girl can come to a sports store and buy a bicycle she likes, then previously this vehicle was inappropriate for women. The problem was that the girls wore only dresses, and riding a bike in them was a dubious pleasure.

Only in 1894 did women's cycling suits appear in Europe, in which the skirt could easily be transformed into wide pants.

Annie Cohen Kopchowski became the first woman in the world to circle the globe on a bicycle. This happened because of a dispute: the men said that they would give 10 thousand dollars to a woman who would travel around the world on a bicycle. The trip lasted 15 months.

The bicycle played an important role in women's emancipation. Now girls could take transport and go wherever they wanted, without depending on men. Even become followers of Annie Kopchowski and go on a trip around the world.

The benefits of cycling for women

Weight loss

What are the benefits of cycling for women? The main thing is losing weight. A steady ride for an hour burns 300 calories, a fast ride burns 600 calories (this is the same as running).

Cycling improves metabolism, which affects the general condition of the body and promotes weight loss.

Against cellulite

Regular cycling helps women get rid of or reduce cellulite.

Postponement of menopause

While cycling, the pelvic muscles are trained and blood vessels dilate. Scientists have proven that women who cycle regularly experience menopause 3-5 years later than those who do not cycle.

Sex life

While driving, the functioning of the endocrine glands improves, which affects the quality of sexual life for the better.

Pregnancy

It has been proven that women who cycle frequently have an easier pregnancy and are less likely to have their children born with illnesses.

Energy

Cycling takes place outside, which allows you to take deep breaths of air and improves lung function. If you have the opportunity to ride in nature, take the chance. This bike ride will fill your body with energy and give you strength. Toxins and waste will begin to be eliminated from the body faster. With their disappearance, the condition of the skin will improve: it will become smooth and take on a healthy appearance.

Emotional condition

Riding a bicycle helps you take your mind off unpleasant thoughts and concentrate on how your body works. After the first kilometers, all extraneous thoughts will disappear from your head, improving your emotional state.

Vision

Doctors have confirmed that regular cycling can improve visual acuity. While driving, you always keep your eyes on the road, your eyes focus either on the object in front of your nose or on what is a few meters away. Such training reduces the risk of myopia or farsightedness.

Slim and toned body

While cycling, the load is evenly distributed over the area from the feet to the hips, which strengthens the leg muscles and makes them slim.

Many women dream of a beautiful, moderately inflated butt. You can get it through frequent bike rides lasting at least an hour.

Immunity

Cycling is a great way to strengthen your immune system.

According to statistics, people who regularly ride a bike are 70% less likely to get colds and flu.

Press

Of course, you won't have 6 packs. But the muscles of the back and abdomen will become stronger, and the abdominal relief will appear, which will give the body a sporty look.

Strong arms

Sometimes it can be difficult to keep the bike balanced on an uncomfortable road, but such a load develops the arm muscles well.

If you want to show off your biceps and triceps to the guys, you can buy a mountain bike and ride it on unpaved roads, which can be found in forests and parks.

Back

Cycling strengthens your back muscles. It is important to ensure that the seat and steering wheel are set at the right height for you. If after a trip you feel characteristic pain in the spine, then the height is chosen incorrectly.

In order to improve posture, doctors advise driving with a straight back. Try not to raise your shoulders or lean towards the steering wheel. Body weight should be evenly distributed on the pedals and seat.

Lungs

When riding a bicycle, you often inhale air, due to which the blood begins to circulate faster and more oxygen enters the lungs.

The cardiovascular system

Cycling improves the body's ventilation: the number of heart beats increases, the body strengthens and becomes more resilient. The risk of stroke is reduced.

Cycling, unlike other active exercises, is not contraindicated for people with heart disease. This transport does not create a load on the body that exceeds the permissible norm, and is therefore safe.

Against varicose veins

Cycling is the complete opposite of a sedentary lifestyle, which leads to the development of varicose veins and venous insufficiency. If you also have these sores, then do not be afraid - you can get rid of them. Regular cycling improves blood circulation and prevents vegetative-vascular dystonia. The main thing is not to return to a sedentary lifestyle.

Doctors say that you should not ride a bike immediately after waking up, because at this time the body is just getting ready for work and is not ready for heavy loads. It is best to start exercising after 10 am, having eaten before that. This should not be a light snack in the form of tea and chocolate, but also not a hearty five-course breakfast. Your best bet is to eat oatmeal, pasta, or bacon and eggs—something nutritious but not “heavy.”

You should not start cycling late in the evening - there is a high chance that the body will be overexcited after sports, and the night will be sleepless.

In autumn and winter, choose daytime for driving - this is a safety issue. In summer, monitor the temperature so as not to overheat. It is best to ride in the afternoon, when the heat subsides. And don't forget about the headdress!