Bike riding is a form of exercise, competitive sport, mode of transportation, and recreation enjoyed by millions worldwide.
Bicycling provides multiple physical and mental benefits. Riding a bike outdoors require balance, grip strength, coordination, leg strength, lower extremity endurance and cardiovascular health.
Cycling is used in rehabilitation for hip, knee, and ankle injuries because it involves a large range of motion for the joints in the lower extremities, only requires a partial bearing of weight, works the muscles symmetrically and increases cardiovascular endurance. Many who have a difficult time performing weight bearing exercises such as walking and running utilize biking for exercise.
Riding a bike works the muscles in synergy allowing stroke victims to use three-wheel bikes and exercise bikes to re-establish strength, stability, flexibility, range of motion and balance.
Learning to ride a bike requires forming new proprioceptive patterns and coordination. Proprioception is the body’s awareness of where it’s at in nature. Coordination is the harmonious movement of numerous body parts. Once these important skills are developed for bike riding, strength and endurance progress quickly.
Vitamin D, otherwise known as “The Sunshine Vitamin,” is synthesized by the body through exposure to sunlight. Bike riding outdoors during non-peak sun hours will provide your body with healthy quantities of this commonly deficient vitamin. Several of the numerous benefits of vitamin D include bone health, control of inflammatory chemicals and gene regulation.
Riding a bike outdoors requires hand-eye and hand-leg coordination. For safety reasons the eyes, ears and brain must pay strict attention to the road. This sharpens your reaction time and forces your eyes to focus on objects at various distances. This valuable benefit is ideal for computer users that stare at a close screen forty hours a week.
Grip strength and hand dexterity are necessary for balance, steering, braking and shifting gears. Hand strength and motion is needed for simple and complex tasks throughout our entire lives.
Do not let the simplicity and fun of bike riding fool you. Pedaling a bike is hard work. The back, hip, gluteal, thigh and calf muscles work in unison to propel you forward. Leg strength and endurance is built through consistent bike riding.
The musculoskeletal system and the cardiovascular system are stressed and develop endurance and stamina during longer rides. Cycling long distance in easier gears is a perfect example of aerobic exercise and a simple tool to build cardiovascular conditioning.
Aerobic exercise is characterized by longer duration and lighter resistance. The muscles require more oxygen and the heart responses by beating faster. The maintained increased heart rate strengthens the cardiovascular system.
The body is taxed anaerobically during shorter, faster rides. Pedaling as fast as you can, or sprinting, in higher gears builds strength and power in the muscles, heart and lungs.
Anaerobic exercise is distinguished by higher resistance and short duration where the body uses energy stored in the muscles as fuel. Perfect examples are sprinting and weight lifting.
Get in shape, reduce your weight and improve your fitness by combining aerobic and anaerobic training in one training session or during different phases of a long-term training program.
Cycling burns a tremendous number of calories and builds muscle, thus making it an ideal exercise for those attempting to change their body composition by losing fat and gaining muscle.
A wide assortment of biking choices is available for both exercise and recreation. Indoor training can be executed on an exercise bike, a recumbent bike, a bike trainer or in a spin class. Outdoor biking options include road bikes, mountain bikes, beach cruisers and recumbent bikes.
Pick an option you enjoy, utilize professional advice on the correct fitting of your bike, wear appropriate safety equipment and find safe bike routes. Numerous resources supply ample information for beginners and experienced riders.
Biking in a consistent routine builds strength, develops stamina, burns calories and increases fitness. Begin biking and pedal yourself to a healthier life.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
Blog: https://www.championshipchiropractic.com/wordpress/
YouTube: https://www.youtube.com/user/drdozellodc/videos
Twitter: https://twitter.com/drdozellodc
Facebook: https://www.facebook.com/Championship-Chiropractic-280141628688300/
LinkedIn: https://www.linkedin.com/in/dr-donald-a-ozello-dc-716b3233
“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741
**Disclaimer: Always consult a medical professional before beginning an exercise program. Always work within your capabilities. Never perform an exercise that elicits or increases pain or symptoms. Reading this article and viewing the linked videos does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.