Jaldi Fit
Running, Skipping and Cycling
CYCLING

Cycling

Cycling is becoming increasingly popular because it is safe on the joints and is considered a low-impact activity. This is due to the fact that while cycling the weight of the cyclist is borne by the saddle.

Cycling indoors or outdoors is an exciting experience! Outdoor cycling can include cycle tracks in parks, along beaches or on roads. Indoor cycling can be exciting too! With “spin” and other cycle classes, you can control your training program without stepping outdoors.

Benefits

Cycling is beneficial for toning the legs (mainly the quadriceps), and is also a great exercise to burn fat. Like any form of regular, aerobic exercise, bicycling improves personal fitness, enhances energy levels, reduces stress, and stimulates the immune system.

Technique

Good posture is very important when cycling. Check your body position regularly and make the necessary adjustments to your bicycle to help you keep posture correct.

The following points must be kept in mind, whether cycling indoors on a machine or outdoors.

  • Keep the ball and front of your foot placed firmly on the pedals. While you cycle, the force of the movement is generated by the quadriceps, and then transferred through the ball of the foot.

  • Keep your back flat to prevent straining the muscles of the mid or lower back.

  • Maintain good posture at all times, especially when fatigued. There may be a tendency to hunch over the handlebars when you are tired.

  • Ensure that your cycle is the correct size for your height and limb length.

Adjusting your cycle

Adjust the saddle height. At the lowest part of the cycle action your leg should still be slightly bent. If you have to straighten your leg completely, it means the saddle is too high for you and you will put unnecessary strain on your knee joint.

Training options

  • Ask your partner to cycle 50-m ahead of you, and then try to catch up with him. Now you maintain the lead, and ask your partner to catch up with you.

  • When cycling outdoors, plan routes that will involve cycling over hills, as this will vary the intensity of your workout.

  • Interval train. Start with a moderate speed for 5 minutes. Increase speed for 5 minutes. And continue this pattern of training.

  • You can slowly increase the intensity of your workout by rising out of the saddle and sprinting for a short period. For example: the first 10 minutes you start at a comfortable speed. Then, gradually increase speed for the next 15 minutes. For the last 5 to10 minutes, raise your intensity level to your maximum. Then gradually slow your pace and end with a cool down.

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