People who
face problems in adopting other forms of exercise because of weak joints
and excess body weight can take on cycling as a suitable form of
exercise.
Not only
does cycling give one an opportunity to enjoy nature in the outskirts of
the city, it also involves all the muscles of the legs and strengthens
then. The muscles of the upper body and arms are only used to maintain
the correct position when cycling. Thereafter, it is advisable to add
some exercises for the upper body and arms along with the cycling
programme.
Cycling at
full speed on a busy road is risky. A circular road with a few openings
should be chosen.
Beginners
should be careful when taking on a cycling programme. The first few days
of cycling can be taken on only for adopting the body to the new regime.
This will help in you becoming familiar with the route and the
environment. It can even be included into the daily routine. One may use
it to get to work or to perform household duties of fetching the
required groceries from the market, depositing telephone and electricity
bills etc.
Cycling in a
leisurely manner may not be of much use. The pulse rate must be brought
to the training zone to attain the maximum benefit from exercising. The
distance must be measured to calculate the estimated speed.
One of the
best ways to measure speed is to measure the outer length of the front
wheel of the cycle and measure the total distance by measuring marking
the wheel with a thread and then multiplying the total rounds of the
wheel to know the distance. Now distance is divided with time taken to
know the speed.
Do not cycle
at full speed at the start. Adapt your body to the rhythm for a few
minutes before starting the work out.
Calculate
the distance as under e.g.
IR = 2.16m
Total Round
x2.16m = Total distance covered.
The
following programme should be adopted for weight management.
Calories
Burnt by Cycling in an Hour
|
Weight
in Kilogram
|
| Km/H |
55 |
65 |
75 |
85 |
95 |
| 9 |
195 |
230 |
265 |
301 |
336 |
| 10 |
235 |
278 |
321 |
364 |
407 |
| 15 |
296 |
350 |
403 |
457 |
511 |
| 20 |
471 |
556 |
642 |
728 |
813 |
| 30 |
660 |
780 |
900 |
1020 |
1140 |
|
|
|
|
|
|
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