As Physical Activity Or Transportation, Cycling Contributes Greatly To The Quality Of Life
With the facilities of modern life, the sedentarism gains more and more space in the day to day, generating or aggravating health problems.
Maintaining a balanced diet and introducing physical activity into the routine are basic premises to stay away from illness.
“Simple exercises such as walking or cycling help prevent chronic diseases such as obesity, high cholesterol and hypertension,” says Mauro Guiselini, a professor of physical education at the Physical Education course at the FMU Educational Complex in São Paulo.
Cycling brings physical and emotional benefits, contributing much to the quality of life. “As an aerobic activity, it generates weight loss, helps balance blood pressure and triglyceride levels. It also works on balance and confidence, as well as relaxing and fighting stress.Practiced with good sense and in the measure of the physical form of each one, the activity has almost no restrictions”, completes Marcos Paulo Reis, race and cycling coach, technical director of MPR Assessoria Esportiva, of São Paulo.
Even used as a means of transportation, the bicycle is good for health. “Many people seek this alternative of locomotion and end up gaining breath and well-being. Getting to the pedaling office brings a lot more disposition to your day “, attests the athlete and consultant Cleber Ricci Anderson, of Anderson Bicycles of São Paulo. So let’s ride?
Before you start, go to the doctor
It does not matter if your goal is to improve your fitness, keep fit, take your family on the weekend, adopt the bike as a means of transportation or even train to participate in competitions. Before starting a sport it is good to consult a doctor, who may be the general practitioner or the cardiologist.
“A good clinical examination and other laboratory, exercise or imaging tests will attest to the ability to practice sports and provide the necessary safety to evolve in training,” says Professor Kenny Monteiro of Cia Athletica, in Belém do Pará. Tests that may be ordered are: blood count, total cholesterol and fractions, and exercise test.
There are no major restrictions on cycling, but people with knee problems-such as tendinitis or chondromalacia – should perform the activity at lower intensity. Consulting an orthopedist for evaluation before starting is also recommended.
Get In Shape By Pedaling
For those who can not, can not or do not like to run, for example, pedaling is an excellent alternative to aerobic exercise. “A lightweight pedal burns about 400 calories per hour.And because it does not have as much impact on the joints, it offers less injury risk than running, “says Kenny Monteiro, triathlete and cycling teacher Cia Athletica, Belém do Pará unit.
Where To Pedal?
The street is a pleasant and more fun environment. Exercise can also be more complete than on the exercise bike or in spinning classes. By pedaling outdoors, you stimulate your motor skills and coordination, such as dexterity, balance, reaction and rhythm, “says coach Marcos Paulo Reis, MPR Assessoria Esportiva, from São Paulo.
But it is important to remember that the street also involves risks. “In this mode there are those who have already fallen and those who will fall. And falling on the asphalt is never a small thing. Therefore, it is necessary to pedal equipped, attentive to the safety items “reinforces Kings.
Also do not forget to choose a less traveled route of vehicles and the bicycle paths and plan your return trip before leaving the house. Also prefer to ride early in the morning when the flow of vehicles and people on the streets is less.
Bike At The Gym
The activity in the indoor version, eliminating external factors (wind, rough path and obstacles) allows for greater concentration and better posture in the bike. Not to mention motivation and comfort: music; Temperature controlled environment; Load variation (speed and turn of the pedal) and instructor guidance. As the technique required is minimal, you can burn more calories and avoid pitfalls of outdoor cycling.
Also to assess your real motivation for the sport (before investing money on a bike) a good tip is to start with the exercise bike or spinning classes. “This work will also help to develop laterality and coordination, essential for when you have to take the skinny to face the streets,” says Reis.
How Many Times A Week?
The ideal is to practice the activity two to three times a week for at least 30 minutes, to develop cadence, find a rhythm. “To start with, 10 kilometers at a speed of 20km / h is good. With a little more training, it can reach 30 kilometers, which is an excellent training, “says Kenny Monteiro, triathlete and cycling teacher Cia Athletica, Belém do Pará unit.
It is important not to overdo the intensity of the exercises to avoid the risk of injury and discomfort. “The best way to exercise is in a mild to moderate manner,” warns Mauro Guiselini, a professor of physical education at the Physical Education course at the FMU Educational Complex in São Paulo.
The Choice Of Bike
If it’s your first bike and especially if you intend to ride the streets, you’d prefer a model for mountain biking. “It’s more comfortable and you have more control over it,” says Monteiro.
“Whether for walking, training or transport, the bike must have the minimum of quality (this does not necessarily mean expensive) and be well adjusted to the rider, even to facilitate the stance when guiding it. An improper bike can cause pain and injury, “warns Cleber Ricci Anderson, a consultant at Anderson Bicicletas de São Paulo.
In addition, it is worth investing in safety equipment such as helmet, goggles and gloves, as well as equip the bike with items such as horn and front and rear lights.