Here are 5 steps to healthy to do Cyclists

Cycling has a myriad of health benefits, from heart health to body fitness. Regular cycling can lower the risk of chronic diseases, such as type 2 diabetes, heart disease, and stroke.

Globe Medicine - A study shows that cycling around 32 kilometers per week may reduce the risk of developing heart disease by up to 50 percent compared to those who did not. Meanwhile, cycling 30 minutes per day combined with limiting caloric intake will obtain results equivalent to follow aerobics classes three times a week.

To get the maximum benefits from the activity of cycling, do this 5 steps!

1. Pay attention to the rhythm of Dayungan
Dayungan the ideal pedal Cadence generally ranges from 60-80 revolutions per minute (rpm), in contrast to a cyclist pedaling the pedals can be in the range of 80-100rpm.
You can always increase the speed and power with perfecting kayuhan bikes. Try to toggle the pedal between push and pull away left and right slowly when pedalmu aclipless pedal. In this way, more ototmu affected by the pressure so that it can makelegs leaner.

2. change the position of the body
So the pressure and weight of the point on the muscles and nerves are not necessarily concentrated in one specific area, try to occasionally vary the position of the body and your hand. Change the angle of the arm, back, and neck. Chill out, arm and sikumu need not be made rigid locked to make it easier when through the streets. In addition, avoid holding on the curved part of the handlebars for a long time. This can make cramps in the hands, shoulders, and neck.

3. Cycling Agencies to deal with
A study about the health benefits of cycling showed that the activity of cycling for 2-3 hours a week helping to prevent weight gain. If you are categorized as overweight, start cycling regularly. To do routine rowing bike at least 30 minutes per day. You can get started on flat terrain for the first 3-4 weeks.
Gradually, increase the intensity level and cycling also the difficulty of the terrain. The hilly roads could become a suitable form of exercise. In order for these sports become more fun, you can share the fun with cycling with friends or community bike. Cycling in a group can make long distances became noticeably close while adding motivasimu to become better cyclists.

4. Processing Muscle
When you paddle a bicycle on the road uphill, you may mengayuhnya with difficultyto them. While this is the lactic acid builds up in the muscles and can contribute to the onset of muscle soreness. Lactic acid is itself a result of carbohydrate metabolismthat is produced in the muscle cells.
As a preventive step of experiencing muscle pain, keep pedaling a bike while on the road to decline, although it is without any rowed bicycle can glide. In fact with the light constantly while pedaling on the road to decline, you can help remove lactic acid.

5. make sure Sepedamu Fit for you
Make sure the size of the frame of the bicycle frame alias appropriate to your body,you could either straddling the bike with your feet flat flat to the ground.
Here are the characteristics of an ideal bike that is right for you.

For a public bicycle, there must be a distance of 2.5-5 cm between the groin with top tube bicycle frame aka the top connecting the handlebars with upholstery. As for the mountain bike, there are at least 5 cm between the groin and the top tube.

When the pedals are at the lowest point in the rotation, ideally position your feet slightly bend.
Buckling sikumu just a little so that you are not too far or too close to the handlebars.
Whatever the type and style of bike you choose, whether it's the bike fixed gear or other type of bike, nonetheless when the frame does not fit you, then you can experience muscle pain as well as more vulnerable to a fall.

Cycle is consistently twice a week and tackle longer distances on weekends on a consistent basis. This is the best way to build fitness heart and blood vessels through the routine of cycling. You will immediately feel the benefits. Don't forget to apply the5 steps above healthy bike which has also been done by the bicycle community.