8 Benefits of riding a bike

Riding a bike has many health benefits, both for the body and the mind. In addition, cycling (normally static) is one of the first recommended activities to improve blood supply and recover muscle atrophy after injury, especially in the lower body. Bearing this in mind, we can say that riding a bike regularly will never be harmful to your health, only beneficial. However, for enjoy the benefits of this sport you have to be constant and pedal a minimum of 30 minutes, 2 times a week and with an intensity that exceeds your aerobic threshold.

Oxygenates the brain and fights stress

When we ride a bicycle we increase our aerobic capacity and our lung capacity, forcing our lungs to perform a gas exchange (O2 / CO2) much more efficient, just as it happens when.

Studies show that riding a bicycle facilitates oxygenation of the brain (outdoor activity) and the creation of certain hormones that, together with the great power of disconnection from routine, help to fight stress (nervous system fatigue) and improve our emotional state helping to avoid sadness and even get out of depression. The hormones involved are:

• Endorphins: induce the feeling of happiness.
• Dopamine: generates the sensation of pleasure.
• Serotonin: facilitates sleep.

Tones and strengthens the back

The quadriceps and hamstrings are toned quickly since it is the muscles that work the most when we pedal by bike. The calves and gluteus maximus are also strengthened, although to a lesser extent.

On the other hand, riding a bike regularly strengthens your back. The inclination of our body towards the handlebar favors that the muscles of the lumbar area tighten and reinforce, stabilizing the trunk and protecting the spine from vibrations and shocks. This indirectly reduces back pain generated by sedentary lifestyle, as well as the possibility of hernias.

Strong heart

If we ride a bike regularly and increase the intensity little by little, we will be able to raise our threshold aerobic and anaerobic. In addition, we will make the heart pump blood with much more force to facilitate the arrival of oxygen to the whole organism, indirectly making the blood vessels more flexible. Thanks to this, we strengthen the circulatory system, the heart and we get the heart rate Resting. We will be more efficient before any daily activity!

In addition, the burning of calories occurs mainly in the form of fat (aerobic capacity) so our bad cholesterol (LDL) is lowered and good cholesterol (HDL) increases.

Resistant immune system

When we practice this sport, our body produces phagocytes (immune cells) that attack infectious bacteria that enter our body, reducing the probability of falling ill. It also helps us maintain blood sugar levels adequate, since improving blood flow reduces the risk of developing type 2 diabetes and heart disease by up to 20%.

Healthier, stronger and more protected joints

Contrary to other disciplines such as, the strengthening of the muscles of the legs implies greater support and stability, especially of our knees, and this, together with the fact that most of the weight falls on the seat, causes the absence of joint impact. In addition, the cyclical movement of pedaling favors the diffusion of nutritional substances through the cartilage, obtaining healthier, stronger and more protected joints.

Attention! This joint benefit will be null if our practice is carried out with a badly adjusted saddle and handlebar. Regardless of the terrain on which you use the bicycle, as well as the time you dedicate to it, you have to adjust the saddle and handlebar to your anatomy. Failure to do so will eliminate these benefits, in addition to easing yourself and your back muscles. Not recommended cycling people with spinal deviations or knee injuries such as chondromalacia patella, patellar tendonitis, or iliotibial band syndrome.

Goodbye to cellulite

The toning of the muscles mentioned above, together with the massage action on our skin caused by pedaling, actively mobilizes water and toxins in the body, preventing the accumulation of fat by burning them to produce energy.

Social, economic and environmental benefits

Bike lovers already defend their practice as "a lifestyle" and it is that in addition to the benefits indicated above, they argue that:

• By improving our mood we are more receptive to meeting people and making new friends.
• The use of the bike for daily life to the detriment of the car or other public transport translates into a economic savings for our pocket as well as contributing to the fight against pollution, especially in big cities.

• Riding a bike has Benefits at the cardiovascular, circulatory and respiratory level.
• Pedal It also has positive effects on toning the legs, reducing cellulite and strengthening the back.
• After a injury (especially lower body) riding a bicycle (normally static) is one of the first activities recommended by him to improve blood supply and recover muscle atrophy.

Jesus Angel Aguilar Bachelor of Science in Physical Activity and Sports