Cycling is good for you, you know. It is now also confirmed by scientific evidence that using the bicycle both daily as a means of transport and for sports training brings numerous benefits to the body. It is a physical activity that helps prevent various pathologies, including cardiovascular ones.
Riding a bicycle is an activity within everyone's reach and can be practiced at any age: it is a safe activity which, with a well-gradable effort, allows us to maintain good physical shape and contributes to our psychological balance, thanks to the production of endorphins that results from its use. But let's see in detail what the 7 reasons for cycling are.
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1. Cycling is good for the heart
The respiratory and aerobic activity required by cycling causes, if practiced consistently, a moderate increase in cavity spaces and hypertrophy of the heart walls, thus improving resistance to fatigue and the breathing capacity. But the benefits to the cardiovascular system don't end there: cycling actually contributes to decrease in blood pressure diastolic, increases the elasticity of the walls of the veins and increases blood circulation in the lower limbs, preventing swelling and consequent circulation fatigue.
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2. Cycling helps you lose weight
Cycling helps burn fat and calories (around 600 kcal in one hour of sustained pedaling), thus helping to reduce fat and improve metabolism by keeping cholesterol, blood sugar and triglyceride levels under control. In this way, in addition to reducing the risk of developing cardiovascular diseases such as heart attack and stroke, it is easier to lose weight.
The physical activity that comes from cycling, if accompanied by a balanced diet and a healthy lifestyle, is one of the best ways to stay fit.
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3. Muscles, joints and bones
The benefits of cycling also include: cartilage protection of hips, knees and ankles, which are trained with the rotational movement of pedaling without overloading the joints. Furthermore, the very position you take when pedaling also protects your vertebral column, because the weight is transferred through the bicycle onto the handlebars and saddle.
THE muscles those that are most toned with cycling, more or less intense, are those of the calves, thighs and buttocks, while those of the arms, torso and lower back are still stressed. Standing pedaling helps strengthen your abdominals.
In short, cycling is good for the whole body.
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4. From commuting around the city to training
When possible, using the bicycle to move around the city is particularly recommended. If riding a bike is good for you, using it to go to work allows you to use the commuting time to do physical activity, spend more time outdoors and enjoy the sunlight. In addition to the fact that cycling in the city can result in significant time savings, especially in very busy areas.
However, if trips of a few kilometers can prove to be a beneficial activity useful for counteracting a sedentary lifestyle, getting the body moving and controlling weight (obviously if the practice is constant and always combined with a healthy diet and a balanced lifestyle ), however, they cannot be considered a real workout.
In fact, to be able to talk about training, you need to stress the body with hard pedaling and a long distance, of around 45-60 minutes a day (or more, depending on your level of training).
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5. Social and environmental impact
Continuing the discussion on the use of bicycles in the city, cycling is also good for the environment. Countries such as Belgium and France, which have implemented incentives to promote cycling, have seen pollution and emissions significantly reduced in large cities
Promoting the bicycle as a means of transport has even helped create new jobs in cycle tourism and bicycle maintenance.
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6. Improved mood and mental health
Riding a bike is also good for the mind. Physical activity, particularly aerobic activity such as cycling, stimulates the production of endorphins — feel-good hormones that reduce stress and depression. Additionally, spending time outdoors and in nature can significantly improve your mood and increase energy levels.
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7. Longevity and quality of life
Studies have shown that regular cycling can extend the length and quality of life. For example, Danish research has highlighted that cycling at a brisk pace can increase life expectancy by several years.
In short, cycling not only extends life, but also makes it better, avoiding diseases and improving general health.
Tips for newbies
- Choose the right bicycle: Make sure you get a bike that fits your height and needs. Road bikes are ideal for asphalt and long distances, while mountain bikes are better for dirt trails. Visit our site or come and visit us to receive personalized advice.
- Set up your bike correctly: the correct setting of the bicycle is essential to prevent injuries. Make sure your seat is at the right height by allowing your legs a slight flex when the pedal is at its lowest point. The handlebars should be set at a comfortable height that does not force you to lean too far forward or retreat backwards. Also in this case our expert mechanics can help you set up the bicycle according to your needs.
- Start gradually: As with any new physical activity, it is important to start gradually and increase the duration and intensity of your rides over time. Start with short local loops and gradually extend the distance as your endurance improves.
- Dress appropriately: Wear comfortable clothing that doesn't limit your movement. Cycling-specific clothing can help you better manage sweating and protect against saddle pressure. Don't forget to wear a helmet to protect your head in case of falls.
- Plan your route: choose routes suited to your experience level. Bike paths and parks are great for beginners, offering a safer and more controlled environment. As you gain confidence, you can explore longer or more challenging routes.
- Maintain your bike: Proper bicycle maintenance ensures safer and more efficient riding. Check your brakes, tire pressure and chain regularly to make sure everything is working properly.
- Stay hydrated and energized: Even for short distances, it's important to stay hydrated and have energy snacks available, especially if you plan to ride for more than an hour.
In short, cycling is good for you!