Cycling in family: the benefits of the bicycle
Cycling in its different modalities is one of the most advisable sports for any time of year, which can be practiced as a family, it is very beneficial for both children and adults. On the one hand, it produces great benefits to the organism, on the other, it is very easy to practice, it is enough to have one bike and know how much time to dedicate and at what intensity.
Benefits of cycling for the whole family
1. There is no joint impact, that is, the joints do not suffer as when running through hard surfaces when doing this physical exercise.
2. Cardiovascular and respiratory improvement. The lung volume increases and also the ability of the heart to pump blood.
3. Muscle toning. The legs are the most involved, but the arms also play an important role as well as the musculature of the back.
4. Weight loss. Effectively influencing the duration and intensity of the bicycle session, we will progressively lose weight. In any case, we should not neglect our diet.
5. Fun. Individually or as a group we can make our sessions on the bike fun. It is a mistake to think that when practicing physical exercise, effort, suffering, etc. should prevail.
6. Well-being Because physical activity makes us release toxins, improve our image and our physical condition and distracts us from daily occupations, which often cause stress.
Different types of cycling
- Static cycling
- Collective indoor cycling (spinning, etc)
- Road cycling
- MTB, mountain bike
- Aquacycling, aquaspinning (static bikes inside a pool)
My proposal: 1 hour, 3 sessions per week
You have to start from a general premise: each training session should adjust to the profile of the person who is going to perform. Therefore, the proposals that appear here are very general and should be adapted to the person taking into account the age, sex, height, weight, if he trains frequently, etc.
The First days of bicycle we can make exits of one hour total. Later we will increase the travel time. If we do not have more than one hour for the bicycle session, what we have to do is increase the intensity looking to make more distance in the same time.
Prepare the departure by bicycle
It is convenient to prepare bike outings as a training to focus on the activity as a way of physical improvement. I think that in this sense it is good to see the sessions not only as an excursion or walk, but as a form of training.
5 min Tuning the material: helmet, water bottle
10 minutes. Heating, hydration. We ride the bike pedaling smoothly and try everything works: front and rear brake, plates, pinions, adequate pressure of the wheels, height of the saddle, etc. We take this opportunity to drink before starting serious pedaling.
20 min. Bicycle tour. The distance To travel depends on the place we have chosen (a park, a dirt track, a bike path), therefore, we set a certain time. The intensity it will also vary with the terrain: if it is flatter, steeper, dirt, asphalt, etc.
5 min Stop. Hydration. We stop on the road to hydrate and take a bar, nuts or a piece of chocolate.
20 min. Bicycle tour. It may be another return to the circuit we have designed or the return leg if we are going for a track.
5 min Stretching, hydration. At the end it is important to rehydrate and stretch the muscles of the legs, arms and back.
Equipment needed for cycling or cycling
Helmet and comfortable clothes. The culotte It is not mandatory, but we must make sure that the saddle does not hurt us. The helmet is necessary. Bike gloves help prevent corns.
Bottle With water or any energy drink without gas.
Tools kit. Patches, glue and sandpaper, air pump, spare chambers, wrenches for nuts, etc.
Blueprints. When we go by a bike path, or a forest track, you have to bring plans of the area.
And remember
In two or three weeks we will begin to notice the benefits of cycling. Remember that at the end of the holidays the weather still allows us to ride on bicycles. The colder months we have the ability to shoot in the gym or at home.
José Mª Florido. Bachelor of Science in Physical Activity and Sports. Master in Organization Management and Sports Facilities.
