It's not easy to fit both cardio and strength training into our daily lives. However, cycling offers a way to incorporate both exercises at once. Riding a bike engages muscles throughout the body, effectively training not only the lower body but also the upper body muscles.
Strengthening Thighs and Joint Muscles
While cycling, maintaining the body's center and pedaling engages not only the thigh muscles but also upper body muscles such as the abdomen and spine. Thigh muscles, including the quadriceps femoris, account for nearly two-thirds of the body's muscles, and training them promotes glucose metabolism, increasing energy expenditure. Pedaling also engages the hip, knee, and ankle joints, naturally developing the muscles that move these joints.
Low-Impact Cardio Exercise for Knees
Cycling supports the torso, putting less strain on the knees and aiding in improving cardiovascular endurance. However, improper saddle height adjustment can lead to knee strain. Therefore, the saddle height should be adjusted so that the knees are slightly bent. Additionally, it's advisable to slightly bend the arms when holding the handlebars to avoid strain on the elbows or shoulder pain.
Preparing and Stretching Before Riding
Before cycling, it's beneficial to stretch, focusing on the outer thighs. This area requires significant strength during cycling. Starting with 20-30 minutes of cycling on flat terrain three times a week and gradually increasing the duration and distance is recommended. When holding the handlebars, slightly bend the arms and ensure that the pedals and legs form an angle of 110 degrees.
Cycling is an effective exercise that combines both cardio and strength training. It allows for effective muscle training throughout the body without putting excessive strain on the knees and helps improve cardiovascular function. Therefore, even in a busy daily routine, cycling can help maintain a healthy lifestyle.
