What is cycling and why it's worth a try

For someone cardio - it's a pain and confident "never in my life" after the first bad experience. The fact that cardio can be not only effective, but also really exciting that they are not only not squeezed all the power, but and, on the contrary, are charged so much energy that I want to turn off the mountains, for many who came for the first time on the cycling becomes a miraculous discovery.

For me training - a universal remedy for everything. Bad mood? Cycling. Good mood and wants to embrace the whole world? Cycling. with myself I would like to stay? Cycling. Friday, and it's time to light? You know the answer.

What is cycling

Cycling - sports trend that began to develop actively in Moscow a few years ago, but has already captured the hearts (and feet) large numbers of people. This group cardio on bikes under the guidance of a coach.

From ordinary activities on the bikes they are distinguished by high intensity: relaxed pedaling will not work! Instructors set the pace and load and monitor not only the quality of the exercises, but also for the fighting spirit of everyone who is present in the hall. Training usually take place under the fiery music and coaches each time include a new playlist.

To suit cycling training, and to whom - no

I personally know, and 14-year-old riders, and those who are already bringing up grandchildren. Among the fans of cycling - those who seek lose weightAnd those who want to diversify a regular strength training.

There are people who had never played sports, and there are those who regularly takes part in international competitions in triathlon. The main thing - to choose the frequency of exercise that is right for you, depending on your health, the objectives, the schedule of life and sports experience.

I would like to say that cycling fits all, without exception, but of course it is not - as with any other sport. Heart problems or joints may be a contraindication for training. Absolute contraindications are those diseases for which doctors do not recommend high-intensity workout in principle:

• hypertension;
• diseases of the cardiovascular system;
• progressive varicose veins on the legs;
• Serious damage or running or injury knee joints.

If you have picked up a virus, from training also should take time off - primarily because your body and so exhausted, but also the neighbor of the bike should not be forgotten: do not want to infect anyone, true?

Be attentive to him. Still, we train for health, rather than in spite of it.

advantages of cycling

The fact that cycling is pumped, only the lower part of the body - a myth. Yes, when you pedal, intense work muscles of the buttocks, thighs, quadriceps and calf muscles. But do not forget that during the cycling is constantly changing speed and load, and riders must not only keep pace with twist pedal, but also in parallel to perform a variety of other elements: push-ups on the wheel, making the twisting and deviation body, and more more. Plus in each lesson included 6-8 minute block with dumbbells. Here we focus on the upper body. Thus, in 45 minutes you will be pumped whole body!

Here are some exercises that I especially love to perform on the bike.

basin diversion

Straight arms (ie, do not bend them at the elbows) Keep the top of the steering column, pelvis our best to pull back. It can be performed, for example, in a jiffy: pelvis taken back, then back to the starting position.

Push ups

variations a bunch of! Standing and sitting, slow, and for each account, with one hand to pump the lateral abdominal muscles, or taking his elbows to the side to pay more attention to the back muscles.

jumping

This is when at high speed on a few bills are raised and lowered again in the saddle. Very much I love to alternate: a few times go up and sit on four counts, then two, and then we remain at the top and accelerate as if about to take off!

---

Three components of each training session for me - it's fitness, emotions and music. So that cycling can be called meditation with a load to your favorite tracks.

Someone may have doubts - maybe a regular bike is better? To go for a walk - no doubt, on the exercise bike does not go far. :) And to reboot and recharge your batteries - would not say. Although I, of course, very much like ordinary bicycles, but it is still a completely different category. Cycling and cycling perfectly complement each other, as well as, for example, cycling and jogging.

How to make cycling without injury

The principle of moderation still nobody harmed. If you're not getting enough sleep, and often do not have time to eat - better to first establish a daily routine. Still cycling - a high intensity load and attenuated organism can respond to it not the most pleasant way.

The most important aspect of safe sport is the correct technique and the position of a person on an exercise bike. This is something that can not be neglected ever! The instructor reminds us of this at the beginning and during the training itself, which reduces the risk of injury to almost zero.

Those who train very frequently, may take additional vitamins and supplements for joints and ligaments. And amino acids for rapid muscle recovery.

How to diversify cycling training

Fear that the exercise can be boring, it is not necessary, as no training is like any other - thanks to exercise, music of different energy of each coach. To make the special session, you can arrange, for example, feature classes with a certain playlist - it turns out, and went to the gym, and at the same time at a concert favorite musician visited.

You can adjust the duration and training - from the classic 45-minute to 90-minute marathon for the hardiest, for which you can "drive" up to 42 kilometers. Moscow riders, for example, saw off the summer on the roof of the tower "Oko" in Moscow-City - pedaled at an altitude of 354 meters, overlooking the whole of Moscow. Unless it can be boring?

see also

• Bouldering - climbing for those who are afraid of heights →
• As training on an exercise bike can increase the running speed →
• 4 sport that prolong life →