Cycling can be fun. But in addition, pedaling provides several health benefits, such as improved fitness and increased cardiopulmonary capacity. The practice of this activity is also indicated for the prevention and treatment of diseases such as hypertension, high cholesterol and myocardial infarction, among others.
The athlete of the Cycling team of Rio Preto Eliau Assan, consultant of Briani Assessoria Esportiva, says that the bicycle is beneficial for the physical and psychological health.According to him, pedaling is an excellent aerobic exercise without impact, mainly in the joints of hip, knees and ankles, in addition to improving muscle tone, accelerate the metabolism and increase the caloric burn, which assists in the control of body weight, improvement The cardiorespiratory system and balance. “It can be practiced as a walk, since it relieves the stress of the day to day. And done in a group increases socialization, the circle of friends, “he says.
According to personal trainer Danilo Ozanique, from the Pro Trainer clinic and gym in Rio Preto, after 30 minutes the practitioner already obtains the benefits provided by the bike.Regarding how many days to practice, the expert states that it will depend on each one’s time, but recommends starting from two to three times a week.
But be warned: before starting to pedal out there is necessary to check up with a doctor, in addition to looking for a professional in the area to properly guide the activities.According to Assan, the guidelines are about equipment adjustments, maintenance, distances, intensities of each workout, and pedaling techniques and postures.
“From the release of the doctor is just start pedaling. Beginners need to know that they should start with shorter paths and moderate speeds, so that after a certain amount of time progresses with both speed and distance.
Another recommendation is to always be alert to traffic signals and not listen to music too loud to not stop listening to the cars around. A very important point is hydration during the course.”Always take a bottle of water and ‘listen’ to your body when you feel like taking a break on the way to rest,” recommends the Ozanique staff.
Assan points out that incognizers need to choose the right bike. “Next, it is recommended to use protective equipment. At least helmet and gloves are essential. Reflectors, lights and glasses are also recommended. Besides the physical part like stretching and hydration,”he teaches.
All, with the exception of those who have medical restrictions, can ride a bicycle. Inclusive, children from 10 years old. “Pedaling has no impact and is the main instrument to initiate a physical conditioning for sedentary.”
Intensity And Pedal Pace
The indoor bike allows a series of exercises that have been adapted in different types of classes in the academies like RPM, spinning and hidrobike. Each one has a style, but the benefits are the same as pedaling in the streets. Physical educator Marco Gonsales, a professor at Official Academy, explains that RPM is a class that has all the benefits of pedaling, but with infectious songs that simulate stretches of street cycling, as well as being a class tested by health professionals, Safe and motivating.
The coordinator and teacher of the academy Pronadar, Karen Nancy Rocha Sandri, explains that the RPM is a class franchise of Body Systems, with graphs of intensity and duration previously calculated, defined within a graph that accompanies a scientific study, that aims at the quality of the Class in an overview with the aim of avoiding injuries and covering all public, whether beginners or athletes.
The caloric burning in an RPM class, according to Gonsales, for those who have good physical conditioning, can be 600 to 700 calories. “Anyone can practice RPM, the modality is suitable for everyone.” For Karen, this modality is an effective solution to metabolize a lot of energy in a short time, improving daily activities for all age groups. “This includes special needs, beginners, intermediate, advanced and athletes, provided they do medical examinations as required for any physical activity,” he points out.
Which Bike To Choose: Ergometer Or Common?
One of the doubts before starting to pedal is about the type of bike to adopt: the common one (outdoor) or the ergométrica (indoor), also called stationary. There are some differences between the two. Sports consultant Eliau Assan explains that on the common bicycle the terrain (landscape) is that makes the variations of the training and there is influence of external factors like sun, rain, temperature, wind and obstacles.
“In ergometrics, the control over the activity becomes greater, because it is the person who does the variations and intensities, but is still, which for some may not be pleasurable,” he explains. The exercise bike, according to the personal trainer Danilo Ozanique, is an option for those who want to practice sports without leaving home or even those who do not have the time to go to a gym.
In addition, he says that there are people who are afraid of falling on the streets while pedaling outdoors or are afraid of traffic, so they are limited to routine training in an ergometer. Calorie expenditure is also different. Ozanique says that by pedaling for 30 minutes you can lose 300 to 450 calories, depending on the intensity of the exercise performed.
“The main difference is that when cycling in the street, the cyclist uses several muscle groups at the same time, either to accelerate or face ascents. In the ergometric, it is possible to control the exercise, increasing or decreasing the load, so there may be higher caloric expenditure When pedaling in the street,”he says.
Professor and coordinator of the academy Pronadar, Karen Nancy Rocha Sandri, explains that in the ergometric bike it is possible to perform a specific training with pre-defined caloric expenditure by printing speeds and loads previously calculated according to the capacity of each one, which is almost never Achieved in the common bike because it depends on the type of terrain (climbs, straight lines), climate and traffic.
“However, when using frequency clocks, for example, one can calculate the final caloric expenditure by analyzing the heart rate obtained in the training. On average the bike training, whether in the street (with stretches with some climbs and stops) or in the ergometric (moderate training), the caloric burn can reach up to 600 calories spent in.
The component pedal is a key part for the bike and how to choose a bike pedal, see internetiest.com.