I am Aabis Ashfaq from Pakistan. I am studying in Pharm-D (Doctor of Pharmacy) at the University of Lahore.
Why Cycling is good for you?
1. Cycling gives you great abs
"If you cycle for 45 minutes daily for six days a week, you can get great abs in two weeks,"
says Anup Dhir, celebrity fitness trainer and owner of the prestigious D-Effects fitness studios.
He recommends that new riders start with a 20-minute ride on the first day and then increase it to 40 minutes every alternate day and finally move up to 45 minutes daily.
"Cycling is also an aerobic exercise," he adds. "It strengthens your heart muscles while toning your arms and legs at the same time."
2. Cycling is good for your heart
In a study conducted by the University of Exeter, it was found that Cycling is just as effective at increasing blood flow to the heart as walking or running. This conclusion was drawn from a test in which subjects cycled for 30 minutes while hooked up to equipment that measured their heart rates and blood flow. The results were similar to those attained during walking and running, suggesting that Cycling might be an effective form of cardiovascular exercise.
3. Cycling keeps you young
Dr Lars BÃ¤ck researched cyclers and commented,
"All the cycling parameters correlated with the number of years spent on a cycle. The men in this study who have been riding for more than 45 years are healthier, fitter and stronger compared with those riders who have just entered into biking."
4. Cycling helps to lose weight
Cycling to work rather than driving or taking public transport not only helps to reduce air pollution but may also help you lose weight.
According to a study by the University of East Anglia in England, cycling just 10 miles a week can improve health and help people lose weight. The study showed that
"cycling is one of the best forms of exercise because it uses such a wide range of muscles."
5. Cycling prevents cancer
A large number of studies have investigated the relationship between physical activity and cancer. Cycling is one activity that has been postulated to confer protection against several types of cancers because it is a low energy consuming activity that is intermittent.
The evidence for each type of cancer varies. Still, a recent meta-analysis showed a reduction in colon cancer risk associated with Cycling, and preliminary results from a large cohort study showed an association between physical activity, including Cycling and reduced breast cancer risk.
6. Cycling makes people happy
According to a new study, people who travel to work by cycle are happier than those who go by car. The analysis of data from 150,000 people living in England found cyclists are not just more physically active but have "a higher level of wellbeing" than other commuters.
Edmund King, president of the AA motorists' organisation, said:
"It is not surprising that cyclists are happier. They save money, exercise and avoid congestion. "Cyclists enjoy their commute - it's less stressful than travelling to or from work by car."
7. Cycling boosts sex drive
Cycling could be the key to having a healthy sex life, according to experts. Research suggests that regular exercise makes people feel more attractive and more confident and strengthens their libido.
According to research presented at the British Psychological Society Annual Conference in Brighton, cycling is an activity that gives both men and women increased attractiveness.
8. Cycling is a great stress reliever
According to research, Cycling has the benefit of relieving stress. It helps you to relax both mentally and physically. The following are some tips for cycling enthusiasts about how Cycling can help reduce stress.
The first rule is that you should always use a bicycle that perfectly fits your body frame because this important factor will help comfort your ride. Secondly, good riding habits also contribute to getting rid of the stresses in life.
9. Cycling makes people happy
Study leader Dr Catharine Ward Thompson says:
"The results suggest that cycling may be an effective form of exercise for improving mental health through reducing negative affect and increasing positive affect."
10. Cycling prevents strokes
Regular exercise such as Cycling can prevent two-thirds of strokes, a new study from Norway has found. The researchers said their results were more reliable than previous studies because they assessed the whole population and did not just select people suffering from heart disease or diabetes.
The study included 16,485 men and women aged between 20 and 74. All of them had a standard medical examination at some point between 1970 and 2008. This included a questionnaire, with one question asking whether the participants exercised regularly in their spare time. Such exercise was defined as several times per week lasting at least half an hour.
Which body parts get benefit from Cycling?
Cycling appears to be very effective at increasing muscle strength and power. It makes muscles stronger through increases in hypertrophy (muscle cell volume) and motor unit recruitment. However, it seems like only Sprinting would confer more significant benefits for leg strength & power. Cycling is the winner when it comes to increasing muscle endurance.
Cycling appears to have significant benefits for obese patients. It has been shown to increase strength and power and decrease fat mass and waist circumference in obese individuals. The intensity of the intervention was not very high, but subjects did ride an average of 14 miles per week, so we would speculate that if more time were spent on the cycle, perhaps more excellent results would be observed.
A study in 1982 showed that Cycling increased maximal oxygen uptake (VO2max) in elite athletes to a greater extent than running. It implies that Cycling may be more effective for improving cardiovascular fitness.
Motor neurons & brain
Cycling has been shown to improve children with cerebral palsy to walk dramatically. It was observed that the ability to walk increased by an average of 30% over 12 weeks. The training sessions included walking, Cycling and manual resistance exercises. Although the results are very encouraging, it would be interesting to learn more about the intensity of the intervention and how it compares with other forms of exercise, which might also prove beneficial for cerebral palsy patients or perhaps even non-cerebral palsy individuals.
how long should I cycle for a good workout?
It isn't easy to specify how long you should cycle without knowing additional information, such as your current fitness level and the ride's intensity.
If you are starting, it may take several weeks before you experience significant improvement in your cardiovascular fitness. As a beginner, aim for at least 20 minutes of moderate biking three times each week.
What are three diseases that Cycling prevents?
Cycling prevents cardiovascular disease, cancer and type 2 diabetes.
Children who cycle to school are also healthier than those that do not.
This has been suggested by Dr Jos de Hartog of the VU University Medical Centre in Amsterdam, the Netherlands, after studying more than 70 cycling schools for five years.
Dr De Hartog said:
"We found that children who cycled to school were fitter and healthier than those who travelled by car or public transport."
Cycling is thought to help prevent cardiovascular disease, stroke, some cancers and type 2 diabetes.
Kathryn Senior, campaigns manager at British charity Sustrans, says:
"Cycling daily is the easiest way for most people to fit physical activity into their lives without having to find the extra time or give up their favourite activities."
This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2021 Muhammad Aabis Ashfaq