Improve your performance on two wheels and learn to avoid injuries Cycling has always been a very popular sport, not only among adults, but also in children’s games. However, in recent years, cycling has become popular among Brazilians. In 2020, 5.8 million bicycles were sold, an increase of […]
Improve your performance on two wheels and learn how to avoid injuries
Cycling has always been a very popular sport, not only among adults, but also in children’s games. However, in recent years, cycling has become popular among Brazilians. In 2020, 5.8 million bicycles were sold, a 30% increase compared to 2019, the last year of sales before the pandemic. This estimate takes into account everything from children’s bicycles to racing models, which can cost more than R$100,000. “There are bikes for all types of cyclists. The important thing is to know what you want to do with them and to prepare,” says Camila Belluomine, Head of Collective Modes at Smart Fit.
Pay attention to the equipment
To use your bicycle on the road, whether for leisure or for transport, on tracks, paths or competitions, you need to be prepared, well equipped and attentive. Beginners should focus on balance, cycling in the open air, always with the right equipment. “This helps a lot with motor coordination and balance,” says Camila. For those who already pedal with ease, but want to improve their performance, training on exercise bikes can be an excellent choice. “Spinning classes help both for cardiorespiratory fitness and for getting used to body posture and any discomfort generated by the bike seat,” says the Smart Fit specialist.
Cycling: advice from the experts
Physiologist Diego Leite Barros indicates that cycling is a clear choice for those looking for exercises with high calorie expenditure and low injury rate, since it is an aerobic and low-impact activity. “Another positive point is the increase in strength of the lower limbs, which brings benefits in protecting the joints, maintaining and increasing muscle mass,” he explains. Barros recommends training without a bike to strengthen the lower extremities and the “core” – the muscles of the abdominal, lower back, hips and paravertebral region – to prevent injuries.
Another important point is attention to traffic, both for cyclists and, above all, for motorists. In 2017, August 19 was chosen as National Cyclist Day, in honor of the Brazilian biologist Pedro Davison, who died in an accident in 2006. Raising awareness among everyone is essential so that the bicycle is increasingly accepted as a means of transport and also the search for a healthier life.
Training to improve cycling performance
The gym is a strong ally for the development of physical abilities, with the aim of improving performance in various sporting practices. With the bike it’s no different. There are many bodybuilding exercises that bring excellent results to pedal even better. Check out some options that will take your cycling to the next level!
- – Warming up on the bike: 10 minutes (80 to 90 rpm) with light to moderate load;
- – Extendable armchair: 3 sets of 15 with a 40 second rest between sets;
- – Flexor chair: 3 sets of 15 with a 40 second rest between sets;
- – Kidnapper chair: 3 sets of 15 with a 40 second rest between sets;
- – Adductor chair: 3 sets of 15 with a 40 second rest between sets;
- – Gemini standing: 3 sets of 15 with a 40 second rest between sets;
- – Straight abs: 3 sets of 15 with a 40 second rest between sets;
- – Column extension: 3 sets of 15 with a 40 second rest between sets;
- – Stretching the hamstrings and quadriceps: Hold 45 seconds in each position.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
