Benefits for muscles and body shape
Cycling, whether by muscle bike or electric bike, works a multitude of muscles. The quadriceps and hamstrings are at the forefront, of course, but you should know that the muscles of the arms, chest and abs are also called upon, as they play an active role in maintaining balance and posture on the bike. In short, as you can see, cycling every day builds muscle in these areas and helps you to slim down your figure in a harmonious way.
Weight loss and calorie expenditure
Cycling is an excellent way to lose weight. By pedaling at moderate intensity for 30 minutes, you can burn between 200 and 500 calories, depending on the intensity of the effort and your weight. If practised regularly, this activity therefore enables progressive and lasting weight loss, while improving body composition. It works with an outdoor bike or on an elliptical or exercise bike.
Better physical and mental health
The health benefits of cycling don't stop at physical appearance! Cycling improves the immune system, strengthens the heart and lungs, and contributes to better mental health. Cycling is an excellent way to reduce stress and anxiety, thanks to the release of endorphins during exercise. So, according to a Canadian study, "in addition to mitigating the impact of climate change on health by reducing greenhouse gas emissions, cycling has direct effects on health. Physical activity improves well-being; prolongs independence despite aging; prevents chronic diseases such as diabetes, coronary heart disease and depression; and reduces all-cause mortality".
The bike, the ultra-adaptable equipment
Whether you prefer the exercise bike or the electric bike (VAE), this activity is extremely adaptable. With a stationary bike, you can train at home, whatever the weather conditions, while an electric bike makes exercise accessible to everyone, including the less athletic or those with health problems. And if you don't feel like storing your bike at home, you can always rent one from Lokki.rent!
An environmentally-friendly means of transport
As well as being good for your health, cycling is an environmentally-friendly means of transport. Opting for cycling as a means of daily transport means reducing your carbon footprint while doing your body good. The environmental and health benefits of cycling are undeniable. Even the World Health Organization says so! "Cycling and walking can help combat obesity and reduce sedentary lifestyles, which are responsible for a million deaths a year in the European Region. These 2 active means of transport can also help reduce air pollution, which causes over half a million deaths a year. According to a new WHO publication, there is evidence that investment in policies that encourage safe cycling and walking can play a crucial role in shaping health, mitigating climate change and improving the environment".
Cycling, a versatile sport
Cycling, like soccer, golf or gymnastics, is a versatile sport that can be practiced at different intensities. Whether you go for a leisurely ride or an intense session on the elliptical, the benefits for your body and figure will be obvious. Here's a practical guide to adjusting your pedaling intensity and getting the most out of your cycling outings.
1. Leisurely ride
Objective: Relaxation, discovery of landscapes, pleasure.
Tips :
- Terrain: Flat or slightly hilly.
- Duration: 30 minutes to 2 hours.
- Lokki tip: Ideal for outings with family or friends, take the opportunity to explore new routes without worrying about performance.
2. Moderate training
Goal: Improve overall fitness, increase endurance.
Tips :
- Terrain: Mixture of flat and gentle climbs.
- Duration: 1 to 3 hours.
- Lokki tip: Perfect for regular cyclists who want to stay in shape. Remember to vary the routes to avoid monotony.
3. Intense training
Goal: Improve performance, increase aerobic and anaerobic capacity.
Tips:
- Terrain: Mountains, hills, or courses with sprint segments.
- Duration: 1 to 2 hours.
- Lokki tip: Use tools like performance tracking apps to measure your progress and adjust your sessions.
4. Split session
Goal: Improve power, speed and recovery.
Tips:
- Terrain: Flat or gentle uphill.
- Duration: 30 minutes to 1 hour.
- Lokki tip: Alternate between periods of intense effort and recovery to maximize training benefits.
5. Sport hiking
Goal: Long distances, improve endurance and mental toughness.
Tips:
- Terrain: Varied, with flat segments and moderate climbs.
- Duration: 3 hours or more.
- Lokki tip: Prepare yourself with snacks and water. Think about the weather and the equipment needed for long distances.
Why cycling outdoors is even better than indoors?
- Exposure to natural light: Natural light improves mood and regulates circadian rhythms, contributing to better sleep.
- Variable terrain: Different outdoor surfaces and slopes put more strain on muscles and increase caloric expenditure.
- Mental stimulation: Varied landscapes and outdoor social interaction stimulate the mind and reduce stress and anxiety .
- Vitamin D: Exposure to the sun helps produce vitamin D, essential for bone health and the immune system .
- Fresh air: Breathing fresh air improves lung capacity and is often less polluted than indoor air .
- Stimulating environment: Outdoor sights and sounds provide sensory stimulation that can make exercise more enjoyable and motivating .
- Improved balance and coordination: Cycling over varied terrain helps to improve balance and coordination more than on a stationary bike .
- Reduced sedentary lifestyle: Outdoor activities encourage a more active, less sedentary lifestyle, which is beneficial to overall health .
- Positive psychological effects: Being in nature reduces the risk of depression and improves general well-being .
- Less monotony: The change of landscape and weather conditions avoids routine and keeps motivation high .
Conclusion
Cycling every day, whether outdoors or on a stationary bike, has multiple benefits for your body, figure and mental health. By integrating this physical activity into your daily routine, you'll improve your general well-being while sculpting your body harmoniously. So get on your bike and discover new horizons, while taking care of yourself!
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