Cycling improves health and strengthens muscles; Watch Tips to Get Started – 11/03/2021
4 min read
Cycling is a great exercise for your health. Improves cardiovascular fitness, reduces the risk of diseases such as diabeticAnd Heart attack NS brain attackBlasts calories and strengthens muscles, especially in the legs. In addition, it is a fun activity to publish files Stress It enhances well-being.
Do you want to start cycling to enjoy all these benefits? Below, we give you some basic tips for riding a bike safely, whether at leisure or while training or using the bike as a means of transportation.
Choose the right bike
Color, model, and technology are often decisions based on your taste and how much you want to spend on a bike. The most important thing is that you use a bike that’s the right size for your height – manufacturers often put this in the specifications, and professional store salespeople are likely to know the information as well.
Using an optimally sized bike not only ensures that you can maintain good posture when pedaling (avoiding pain or early fatigue), but also that you are safer and easier to pedal, brake, dodge and stop. In a model that is too large for its size, for example, the handlebars are too far from your body, making it difficult to ride a bike (especially making quick changes in direction) and even run brakes. It can also be difficult to reach your feet on the ground when stopping, which increases the risk of falls.
Using a bike of the right size and a properly adjusted seat prevents pain until you try harder to pedal
Photo: iStock
Adjust the saddle
When you pedal with the seat low, you bend your knees more than 90 degrees, which puts more stress on your joints and can cause pain. The lower back also tends to struggle with the bending of your spine. Also, you cannot use all the force in your legs when pedaling, because you are not extending your legs. In other words, you will have to put in more effort to move.
In general, one simple way to adjust the saddle is to stand on the side of the bike and place the seat at the height of the small bone on the side of the hip at the junction with the femur. To accurately know if the saddle is at the right height, hop on the bike, keeping one foot on the ground. Then place the heel of the other foot on the pedal and rotate it to its lowest position (where the number 6 of the hour hand is located). The seat will be at an appropriate height if the leg resting on the pedal is approximately extended, with the knee positioned at an angle of no more than 15 degrees.
If your bike handlebar is adjustable, it’s better to be, at most, 5 cm Longer than the bank.
Did you find it difficult to organize the bike? Some specialty stores offer a more accurate fitting service called “fit the bike.”
Start in a quiet place
If you’re learning to ride a bike now – or haven’t cycled for a long time – it’s important to train in parks or quiet streets, preferably during peak hours. Thus, it is possible to train balance and other important skills so that you gain confidence in riding in traffic. At first, try to respect your body and go short distances. There is no point in overdoing and then going days without being able to ride a bike, experiencing muscle aches.
When riding a bike, always wear a helmet
Photo: iStock
Choose the best method
Before setting out on a trip, study the route you are going to take. On stretches without bike paths or bike lanes, always look for streets that are less crowded – avoid pedaling on large roads or with a special bus lane on the right (we explain why below). If you are a beginner and still not quite fit, also try to take less climbing routes.
Important: cyclists must follow the same traffic laws as cars. In other words, you should never ride against traffic and need to stop at traffic lights, respect the crosswalk, etc. In traffic, always stay in the right lane, along the curb on the curb – unless there is a bus lane on the right. There, you should ride to the far right of the car. In other words, it will be between buses and cars, which is dangerous. Therefore, always avoid cycling on roads where there is a bus lane on the right.
Use basic safety accessories
According to the Brazilian traffic law, every bicycle must have a bell (horn), a rear-view mirror on the left side, front, rear and side night lights (reflectors), and pedals. But since we’re talking about your safety, it’s important to go further and take other precautions.
Always wear a helmet when cycling, and if you ride a bike at night, install a headlight and taillight on the bike. Also bring a water bottle with you and wear light (easy to see) and comfortable clothing (shorts and a light fabric T-shirt suitable for physical activity).
Glasses are very welcome, as they prevent dirt, rocks or insects from getting into your eyes – which can not only temporarily impair vision, but also cause more serious problems. Prefer models with clear or yellow lenses, as dark lenses can reduce your vision, especially at night.
Before leaving the house, always test the brakes and check if the tires are properly inflated. Inspect your bike regularly, especially these items. If possible, take it in your backpack (or in bags attached to your bike for that purpose) along with a tire repair kit and basic tools, for simple maintenance.
Sources: Joao Lacerda, Alliance Mobility Specialist bicycle (Brazilian Association of the Bicycle Sector); Caillou Moraes, cycling consultant and owner of Ciclo conspiracyin Fortaleza; Danunzia olivera, Professional Technical Director of Physical Education and Technical Director of the company Athletic, in Sao Paulo.
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