| When done properly, cycling is an effective and | | | | burn? |
| enjoyable form of aerobic exercise. Cycling can | | | | A few scientific studies suggest that exercising for 20 |
| reduce the risk of heart disease, high blood pressure, | | | | minutes at 35 to 55% of aerobic capacity, as in riding |
| obesity and diabetes according to a report by Kelley | | | | briskly, elevated metabolism for 20 minutes after |
| GA. Effects of Aerobic exercise in normotensive | | | | stopping. That means that a 20 minute, brisk bike ride |
| adults, 1995. It can reduce your 'real age', lowering it | | | | burns fat for 40 minutes. |
| more than a decade lower than your chronological | | | | Cycling has been proven to reduce stress and |
| age. | | | | depression and relieve symptoms of premenstrual |
| The indirect health benefits include reducing serious | | | | syndrome. |
| injuries caused by falls in older people, osteoporosis, | | | | The Department of Transport reports that 'even a |
| and hip fractures. | | | | small amount of cycling can lead to significant gains in |
| Statistics show that cyclists, even those who only | | | | fitness'. The study reveals that aerobic fitness was |
| travel short distances can reduce the risk of death by | | | | boosted by 11 per cent after six weeks of cycling |
| 22 per cent. | | | | 'short distances' four times a week and cycling four |
| Optimum results are achieved when cyclists are | | | | miles a day the aerobic benefit increased to 17 per |
| breathing heavily, but are not out of breath. Exercise | | | | cent. |
| has been shown to increase HDL ("good" cholesterol) | | | | The Fentem PH. ABC of sports medicine report, |
| and reduce the amount of triglycerides in the blood. | | | | Benefits of exercise in health and disease, 1994 |
| Again, this means improved cardiovascular health. This | | | | concludes that cycling is 'one of the few physical |
| leads to a reduced chance of heart blockage and | | | | activities which can be undertaken by the majority of |
| reduces the risk of stroke. There are some reports | | | | the population as part of a daily routine'. |
| that link exercise to a lowered risk of developing some | | | | The choice of bike is a personal thing. |
| cancer, like colon cancer. | | | | Most people never cycle more than five miles, so |
| Cycling burns the calories in a chocolate bar or a | | | | choosing an expensive bike designed to challenge the |
| couple of alcoholic drinks in one hour, 300 calories. | | | | most adventurous dare devils. Instead, choose a bike |
| Translated into modern lifestyle terms, a fifteen-minute | | | | that will manage the local terrain, comfortably. |
| bike ride, five times a week, burns off 11 pounds of fat | | | | Equipment needs will also vary. Older people should |
| a year and meets the requirements for reducing heath | | | | consider elbow and knee guards. These will help |
| risks. | | | | prevent debilitating joint injuries that can seriously limit |
| There is a trick to exercising. Running a | | | | your mobility. A helmet is not optional. |
| nine-minute-mile burns 11 calories a minute. Walking at | | | | Do not buy a helmet from a local hardware store. Get |
| 18 minutes per mile burns five. Faster exercise burns | | | | one from a bicycle specialty store. The selection is |
| more calories. | | | | larger, and the quality better. Shopping at an online |
| Exercise continues to burn fat after the workout ends. | | | | store can also save money. |
| Once the sweating stops the body's metabolisms | | | | Once introduced into the bicyle riding community, you'll |
| remains high. You can you increase the post-exercise | | | | soon set out on your daily cycle for the joy of it. |