Cycling for Health and Fitness

From 6 to 16 years old, bicycling is the main form of transportation for kids. But after 16, with a driver's license, we forget the benefits of bicycling. Cycling is a great cardiovascular workout that can be done safely without the pounding on the joints, feet, hips, and back that you get from running or aerobics. Cycling is a great addition to most fitness programs and can be done by all individuals - kids, teens, adults, and seniors!

A fitness program which includes cycling will give you the same benefits as any other aerobic exercise program. Regular cycling can help lower your resting heart rate, can help control blood pressure, lowers cholesterol, and can prevent the onset of many diseases (2). Because your weight is supported by the seat when you cycle and not by your legs and hips, cycling is a great exercise for starting a weight loss program (1). Additionally, those who can not run or walk due to joint and/or skeletal disorders can cycle instead (1). However, outdoor cycling and even some stationary cycling should not be attempted if you have balance problems.

But how do you add cycling to your fitness program? Once you get your physician's clearance to exercise, you should always get instruction and advice from a qualified staff member at your gym or at your local bike shop. If you are riding a stationary cycle, most will monitor your heart rate. Using your heart rate, you can easily set the resistance on the cycle to match your target heart rate zone.

If you are riding a bicycle outdoors, a variety of factors can make it difficult to keep a steady exercise intensity. Having a 'computer' on your bicycle will help you keep track of your exercise time, the distance you have ridden, how fast you are riding, and in some cases, your heart rate. A bike computer will help monitor your exercise intensity so that you get the maximal benefit.

Regardless of whether you are cycling at the gym or riding outdoors, you should always warm-up and cool-down. The warm-up should start with stretching exercises, followed by a gradual increase in exercise intensity for approximately five minutes. After your cycling, your cool-down begins with a gradual decrease in exercise intensity and is finished with stretching exercises. These warm-up and cool-down periods are essential to get your body ready for exercise and then to help it recover after exercise (1).

Proper cycling attire can keep your cycling from being miserable and/or dangerous. If you are going to bicycle outdoors or on an upright stationary cycle, invest in cycling shorts. These shorts are padded and will help reduce the rubbing and chaffing that occurs if you wear regular shorts. If you are cycling outdoors, a light colored shirt is a must to make sure that you can been seen. As you become more experienced and try different forms of cycling, you may want to purchase cycling shoes that will help you deliver more power to the pedals. Most importantly, it is imperative that you purchase a helmet that fits properly. Helmets can reduce the chance of a serious head injury in a bicycle crash by 88% (3). Your head and your life are worth the money you will spend on a helmet, so wear a helmet when you cycle and encourage others to do so as well.

As you become more experienced, you may want to try other forms of biking. "Mountain biking" entails riding special bicycles through wooded areas and across difficult terrain. "Touring" generally refers to riding your bicycle to a specific destination - this is a great way to see different areas. There are many companies that specialize in bicycle tours and will handle all of the details including providing food, bikes, and lodging. Bicycle "racing" is another option that you might want to try. Local bicycle clubs often sponsor races for all skill levels - check with your local bicycle shop for more information.

Selecting a bicycle and/or a stationary cycle can be an art form. Even though most bicycles have only two wheels, there are many different types and brands of cycles, all with their own special features. Take the extra time and consult several local bike shops on the proper type and size of bike for your size and skill level (5). Additionally, if you and your partner want to bike together, you might consider a tandem bicycle. Tandems cost a little more but are a great way to cycle with a partner without the worry of getting separated.

If you ride a bicycle outdoors, you are going to have to deal with traffic. Defensive riding is critical in riding outdoors. You should always be aware of the traffic around you. Never assume that the traffic sees you and be prepared to stop suddenly or take evasive action. Learn the hand signals for turns so you can be sure and let the cars around you know what you are going to do. With proper attire (e.g. helmet and light-colored clothing) and awareness, you can ride safely with traffic (4).

Cycling is a great exercise to add to your workout. There are many cycling options available ranging from indoor, stationary cycling where you can read or watch television to outdoor cycling where you have control of how far and how fast you ride. Just enjoy!

References:
1. American College of Sports Medicine. Guidelines for exercise testing and prescription. 5th ed. Philadelphia, PA: Williams and Wilkins; 1996.
2. United States Department of Health and Human Services. Physical Activity and Health: A Report of the Surgeon General. In: . Atlanta, GA: U. S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.
1. http://www.bhsi.org/quick.htm (Bicycle Helmet Safety Institute)
2. http://www.bikeleague.org/educenter/factsheets (League of American Bicyclists)
3. http://www.bq.org.au/education/eziprint/ezi-bikesize.htm (Bicycling Queensland)