In a world where there are plenty of fancy fitness routines, it is difficult to choose one and stick to it.
Now and then we come across the particular health benefit of a workout routine, which tempts us to give it a try.
As a result, we keep on hopping from one fitness routine to the other or often give up exercising during the entire process.
If you too are unsure about the workout routine you should pick up, then we would recommend you to go for cycling.
How can cycling help?
As we all know cycling offers a plethora of health benefits. The low-impact activity works on your heart muscles and protects you from severe heart diseases such as stroke, heart attack. It is also beneficial in reducing the risk of depression, obesity, and some types of cancer. Now there is another addition to this long list of perks of cycling. According to new research published in JAMA Internal Medicine, cycling can reduce the symptoms of diabetes and drastically lower the risk of early death.
Why cycling?
For the study, researchers examined the health data of more than 7,000 adults suffering from diabetes, which was collected from the European Prospective Investigation into Cancer and Nutrition study. The data contained a questionnaire about medical history, sociodemographic, and lifestyle information administered in 10 Western European countries from 1992 through 2000. The age of all the participants was around 56 and by the end of the study about 1,700 of them had passed away.
Based on the thorough study, the team of the researcher concluded that regular cycling for over five years can lower the risk of early death by 35 per cent from all causes.
How far do you need to cycle?
The research surely mentioned that cycling can help to add years to life, but they did not mention how far or how long one needs to cycle to avail this benefit. They clarified that the objective of the study was to understand the long-term benefit of cycling. One just needs to be consistent and enjoy their ride rather than being worried about the timing.
Calories burnt in cycling
Cycling is an aerobic activity. While riding the bike your heart, blood vessels and lungs all get a workout. The requirement for oxygen in the body rises and your core body temperature increases. As per Harvard University, riding a bike at a moderate speed of 12 to 13.9 miles per hour can help a person weighing 70 kilos shed 298 calories in 30 minutes. When the same person goes faster at 14 to 15.9 miles per hour, he can burn about 372 calories in 30 minutes.
How to cycle correctly
To gain maximum benefit from your cycling session, you need to ride the bike correctly. Just like any other activity, you need to be careful about your form. Here are a few things you must pay attention to:
- From head to toes your body should be neutral.
- Your shoulders should be relaxed and away from your ears.
- Your hands should be in a relaxed position and shoulders bent to act as a suspension.
- From the elbows to the fingers, your forearms should be in a straight line.
- Avoid slouching in the riding position.
- Your knees should be exactly above the foot or pedal.
