Spring and summer make you want to enjoy more outdoor activities. Still, you may be concerned that training outdoors will be less effective than working out in the gym. No need to worry! Riding a bike is one of the most beneficial activities for your body. Read on to learn why.
Cycle for kilometres, lose kilograms
Planning to lose some weight after the long and lazy lockdown? Riding a bike is very good for fat tissue reduction and is especially recommended for people
with excess body weight because it is easier on the joints than such activities as running. Just make sure to have a careful approach to your workout plan – gradually increase both the length of your routes and the riding speed in order to avoid muscle soreness and consciously stimulate your body to exercise. It is really a good idea to make friends with the bike and stick with it.
Riding for an hour at a constant speed of 20 km/h allows you to burn about 500 kcal. If you want spectacular results, try to make time for three to four one-hour rides a week.
[Translate to English:]
Kręcąc kilometry, tracisz kilogramy
Planujesz zrzucić parę kilogramów po długim i leniwym lockdownie? Jazda na rowerze bardzo dobrze wpływa na utratę tkanki tłuszczowej i jest w szczególności polecana osobom
z nadmierną masą ciała, ponieważ nie obciąża stawów, tak jak na przykład bieganie. Pamiętaj jednak, żeby podejść rozsądnie do planu – zwiększaj stopniowo długość trasy i prędkość samej jazdy, tak by uniknąć zakwasów i świadomie pobudzać ciało do wysiłku. Z rowerem naprawdę warto zaprzyjaźnić się na dłużej.
Podczas godzinnej jazdy, ze stałą prędkością 20 km/h, spalisz około 500 kcal. Jeśli chcesz osiągnąć widoczne rezultaty, postaraj się znaleźć czas na godzinny trening trzy lub cztery razy w tygodniu.
Sculpt your muscles
Or maybe you don’t care about losing weight, but you want to improve your muscle definition? It just so happens that cycling is great for sculpting the muscles of your buttocks, thighs and abdomen. It also stimulates the activity of your back and arm muscles, so with just one activity, you actually get to improve the form of both the upper and the lower body parts. And most importantly, riding a bike helps to build your calf muscles. If you want strong and well-defined calves, choose the higher gear settings. If you want slimmer and longer calf muscles, cycle on lower gear settings which offer less resistance.
Become healthier and happier
Outdoor physical activity is the best way to boost oxygen supply to your body. As you pedal, your lung capacity improves and your circulatory system works faster, delivering more oxygen into your bloodstream, which minimises the risk of atherosclerosis, heart attack, or high blood pressure.
Outdoor physical exercise is also recommended for people suffering from insomnia
which seems most likely to develop in those who spend many hours in front of a screen.
Would you like to fall asleep faster and wake up brimming with energy? Go cycling every second day and keep pedalling for half an hour. Research shows that outdoor physical activity reduces your levels of cortisol – a stress hormone that makes it difficult to enter the deep sleep phase and regenerate.
What is more, scientists from Illinois, USA, claim that riding a bike stimulates the hippocampus which is involved in storing memories. The scientists have found that cycling daily for six months increases the hippocampus by two percent and improves memory skills by almost twenty percent. The scientists believe that just six months of regular bike rides can make your brain as much as two years younger!
Remember that with the MultiSport card, you can ride a city bike for free for 60 minutes a day in cities all over Poland. You know better than to let this hour a day go to waste. Find out more by clicking here.