Riding a bicycle is generally suitable for everyone. And best of all: It is good for the joints and is the ideal sport, even for those who complain of knee problems, overweight people and the elderly.

Cycling and cycling tourism are actively developing all over the world. This is not surprising, because cycling is easy to integrate into daily life, is environmentally friendly and keeps you in shape. In many European countries about two thirds of the population use bicycles for shopping or daily activities, about 40% ride bicycles to work or school. We’ll show you how to set up your bike properly and get ready for your workouts.

Stay fit

Cycling builds overall endurance, trains the cardiovascular system, and reduces the risk of heart attacks or high blood pressure. Cycling also strengthens the muscles involved in breathing, improves sugar and cholesterol metabolism, develops your sense of balance and trains your leg muscles. Calorie consumption during cycling depends on body weight, age, the difficulty of the ride, and even on the direction of the wind (whether it blows in the back or in the face). Typically, cycling at a relaxed pace burns about four to five calories per minute. “You burn fat most effectively when riding in a lower gear at all times,” advises Professor Helmut Lötzerich, deputy director of the Institute for Natural Sport and Ecology at the German Sports University in Cologne.

Improved well-being

Experts believe that cycling has a relaxing effect “through continuous, even, repetitive movements. It neutralizes the effects of so-called stressors – factors that cause irritation. Sometimes even a short bike ride brings a sense of emotional harmony and a positive attitude. And after 30-40 minutes of endurance exercise, such as cycling, hormones of happiness are produced: endorphin and adrenaline. This is the best defense against depression and other emotional problems.

Equipment for cycling

So, have you decided to start cycling? Make sure you have all the equipment you need. In addition to your bike, this includes padded cycling shorts, outerwear that wicks away moisture and lets your skin breathe, and a tool kit and helmet. When you buy them, make sure they are of good quality. Also, take plenty of fluids with you – preferably water or fruit juice mixed with sparkling water. Cycling makes you thirsty.

Cycling

Like swimming, cycling has an important advantage: one does not have to carry one’s own weight. This protects the joints. The sport strengthens the cardiovascular system and stimulates fat metabolism. In addition, it improves blood circulation and the supply of oxygen to the body tissues. Another advantage of cycling: the workout can be combined with exploring the neighborhood or new places.

Checking the bike’s safety

After the winter break you should check the technical condition of your bike, preferably at a professional bike shop. You should carefully inspect the tires, brakes, gears, chain, nuts and bolts, handlebars, seatpost and headlights and immediately repair any small defects. This should be done to ensure your safety and the safety of others on the road.

Cycling without pain

Riding a bicycle is relatively safe for your health. But you should still take some steps to effectively prevent injuries, pain, or posture problems.

For example, uncomfortable or improperly fitting shoes can be the cause of foot numbness while cycling. If your feet are in the wrong position while you are pedaling, it can irritate your nerves, resulting in a tingling sensation and numbness. In such cases, suitable shoe insoles such as igli Control from medi can help.

Neck stiffness, back pain, numbness in the arms and legs, lower back pain or pain in the knees can all come from an incorrect handlebar or saddle position. Dr. Achim Schmidt, a cycling expert at the Sports University of Cologne, recommends: “Set the saddle horizontally, measure the height of the saddle, sit on the bike and extend your foot. Place your foot with your heel on the pedal at its lowest position. Your knee should be straight. If you can sit normally on the saddle in this position, it is at the correct height. The rudder is correctly positioned if your back muscles are in a state of pre-tensioning, that is, when your back and abdominal muscles are tense. Because that’s the only way they can stabilize the spine and protect against overstretching. The handlebar height is different for each type of bike. If you have neck, shoulder and back pain, you should change the handlebar height. To prevent back pain, you should also make sure that your sitting position is correct: your pelvis is in the right position if your spine is S-shaped and forms a natural flexion.