{"id":66297,"date":"2016-07-14t16:38:06","date_gmt":"2016-07-14t20:38:06","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=66297"},"modified":"2023-07-17t08:49:40","modified_gmt":"2023-07-17t12:49:40","slug":"healthy-cycling-benefits-guide","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/healthy-cycling-benefits-guide\/","title":{"rendered":"healthy cycling | a beginner&#8217;s guide"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-health-benefits\"><strong>health benefits<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-maintenance\"><strong>maintenance<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-safety\"><strong>safety<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-resources\"><strong>resources<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#questions-and-answers\"><strong>q&amp;a<\/strong><\/a><\/div><p>for all of its simplicity, cycling benefits physical activity. for this reason, it appeals to people of all ages and from all walks of life.<\/p>\n<p>since its first incarnation as the draisine in 1817, the bicycle has become useful for many things, such as a source of fun, a form of exercise, or a means of transportation.<\/p>\n<p>while people most often learn to ride a bicycle as children, there are some who learn at a later age or do not pursue it as a regular activity until they are adults.<\/p>\n<p>for these individuals, a guide for beginners may provide valuable information that will help get them started in a manner that is safe and responsible while also allowing them to reap maximum health benefits.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cycling-types-image.jpg\" alt=\"types of cycles\" width=\"1177\" height=\"723\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2>the breakdown of the different types<\/h2>\n<p>a new cyclist requires the right type of bicycle. it should match with their skill level and the type of cycling that they plan to participate in.<\/p>\n<p>there are many different types of bicycles available; some of the more common ones include touring, mountain, and trail bikes.<\/p>\n<h3>road and touring cycles<\/h3>\n<p>road or touring bikes are designed for riding on pavement, distance riding, and speed.<\/p>\n<h3>mountain cycles<\/h3>\n<p>people interested in rough off-road riding will want mountain bikes. these are designed with low gears and fat tires that offer greater traction.<\/p>\n<h3>trail cycles<\/h3>\n<p>trail bikes are similar to mountain bikes but are designed for trails rather than more rugged terrain. another type of bicycle that is designed for pavement and less-rugged dirt roads is called a hybrid bike.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cycling-accessories-image.jpg\" alt=\"cycling accessories\" width=\"1127\" height=\"757\" \/><\/p>\n<h2>cycling accessories<\/h2>\n<p>comfort is one of essential cycling benefits. it&#8217;s also crucial when biking, and wearing the proper attire or gear may help. clothing should be breathable but not restrictive, and it should be appropriate for the weather conditions.<\/p>\n<h3>cycling shirts<\/h3>\n<p>a bike jersey with short sleeves for the summer and long sleeves for the winter is one option.<\/p>\n<h3>cycling shorts<\/h3>\n<p>bike shorts or tights, depending on the weather, are best to accommodate freedom of movement and reduce the amount of chaffing.<\/p>\n<p>often, they come with a soft, padded chamois liner that provides cushioning, and they reduce friction and wick away moisture.<\/p>\n<h3>cycling jackets<\/h3>\n<p>during cool winter weather, the right cycling jacket will keep cyclists warm yet prevent them from overheating during their ride.<\/p>\n<p>a waterproof jacket is ideal for rain and may include a hood to cover one&#8217;s helmet and head. learning to layer one&#8217;s clothing is also important.<\/p>\n<p>when layering, wear material that wicks away moisture closest to the skin, followed by a middle insulating layer and then a jacket or other shell that provides protection from wind or water.<\/p>\n<p>full- or partial-finger bike gloves, depending on the season, will protect the hands, while a helmet is necessary to prevent head injury.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.medicinenet.com\/cycling_biking_or_bicycling\/page2.htm#what_are_the_types_of_bicycles\">what are the types of bicycles?<\/a><\/li>\n<li><a href=\"http:\/\/plaza.ufl.edu\/rampage\/project2\/types.html\">types of bicycles<\/a><\/li>\n<li><a href=\"http:\/\/www.bhsi.org\/types.htm\">bicycle helmet types<\/a><\/li>\n<li><a href=\"http:\/\/www.consumerreports.org\/cro\/bikes\/buying-guide.htm\">bike buying guide<\/a><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cycling-health-benefits-image.jpg\" alt=\"cycling health benefits\" width=\"1116\" height=\"734\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-health-benefits\">health benefits<\/div><h2>cycling benefits to health<\/h2>\n<p>what are cycling benefits to health? as a form of cardiovascular exercise, regular bicycling may have some positive cycling benefits.<\/p>\n<p>it is also a simple way to get the recommended daily amount of activity necessary for the health of adults and children.<\/p>\n<p>cycling may help reduce one&#8217;s risk of developing certain diseases.<\/p>\n<p>also, cycling benefits weight-loss, strengthening muscles (particularly those of the lower body), and preventing joint pain.<\/p>\n<p>because many people find the activity to be a freeing and enjoyable experience, it also helps to relieve stress. some good tips could be found on these websites:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.cityofchicago.org\/city\/en\/depts\/cdot\/supp_info\/bicycling_-_benefitsofbiking.html\">benefits of biking<\/a><\/li>\n<li><a href=\"https:\/\/www.mdanderson.org\/publications\/focused-on-health\/may2016\/health-benefits-cycling.html\">five health benefits of cycling<\/a><\/li>\n<li><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/cycling-health-benefits\">cycling health benefits<\/a><\/li>\n<li><a href=\"http:\/\/www.sw.org\/cycling-club\/benefits-of-cycling\">benefits of cycling<\/a><\/li>\n<\/ul>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-safety\">safety<\/div><h3>cycling safety<\/h3>\n<p>propelling one&#8217;s body forward on the two wheels of a bicycle may result in minor to serious forms of injury if not careful.<\/p>\n<p>prevent injuries\u00a0by taking the right safety precautions before and during one&#8217;s ride. protecting oneself means wearing the right type of protection, ensuring visibility, and following the rules of the road.<\/p>\n<h3>cycling gear<\/h3>\n<p>when choosing gear, safety should be considered as well as comfort. helmets must meet the cpsc standards for safety, and they must fit properly on the cyclist&#8217;s head.<\/p>\n<p>clothing should be light or bright enough in color to maximize visibility and may be reflective in certain areas.<\/p>\n<p>the bicycle itself should receive proper maintenance and be in good working condition. it should also feature reflectors on the tires or other visible areas.<\/p>\n<p>before riding the bike for the first time, a cyclist should understand the rules of the road, including hand signals that may help alert other vehicles to their intentions.<\/p>\n<p>safety means always being aware of the cars, pedestrians, and other bicyclists on the road and not making sudden, unexpected moves.<\/p>\n<p>riding with the flow of traffic is also important to ensure that drivers may plainly see cyclists.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.nhtsa.gov\/people\/injury\/pedbimot\/bike\/10smartroutesbicycle\/pages\/smartroutes.htm\">ten safety tips <\/a><\/li>\n<li><a href=\"http:\/\/kidshealth.org\/en\/parents\/bike-safety.html?ref=search\">bike safety<\/a><\/li>\n<li><a href=\"http:\/\/www.txdot.gov\/driver\/share-road\/bicycles.html\">department of transportation: bicycle safety<\/a><\/li>\n<li><a href=\"http:\/\/www.scdps.gov\/schp\/schpback-to-schoolsafelywebpage\/bicyclesafety.pdf\">bicycle safety<\/a> (pdf)<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cycling-mantenance-image.jpg\" alt=\"cycle maintenance\" width=\"1127\" height=\"743\" \/><\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-maintenance\">maintenance<\/div><h2>cycling maintenance<\/h2>\n<p>the maintenance of one&#8217;s bicycle involves regular inspection, cleaning, and replacement of parts. inspect bike before taking your first ride.<\/p>\n<p>start by checking the tires to ensure proper inflation\u00a0and undamaged; making the needed\u00a0adjustments or replacements.<\/p>\n<p>check the brakes before riding.<\/p>\n<p>if they do not properly engage, they may require adjustment, which may be done by following the bike&#8217;s manual or entrusted to a professional.<\/p>\n<p>look at the chain and gears.<\/p>\n<p>keep them clean and properly lubricated, but do not overly lubricate them.<\/p>\n<p>the bolts on the bike should be neither too tight nor too loose, as this may cause damage or even failure.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.bikemaine.org\/biking-resources\/maintenance-tips\">basic bike maintenance: cleaning, lubing, and inspecting your bike<\/a><\/li>\n<li><a href=\"http:\/\/transport.tamu.edu\/alternative\/bicycles\/maintenance.aspx\">bicycle maintenance how-to<\/a><\/li>\n<li><a href=\"https:\/\/www.portlandoregon.gov\/transportation\/article\/380861\">preventative bike maintenance<\/a>\u00a0 (pdf)<\/li>\n<li><a href=\"http:\/\/www.nhs.uk\/livewell\/fitness\/pages\/top-10-bicycle-maintenance-tips.aspx\">top ten bicycle maintenance tips<\/a><\/li>\n<li><a href=\"http:\/\/www.realsimple.com\/work-life\/family\/how-fix-flat-bike-tire\">how to fix a flat bike tire<\/a><\/li>\n<li><a href=\"http:\/\/www.stritch.luc.edu\/depts\/injprev\/breakpnt\/bp-v4-5.htm#article5\">the abcs of bicycle maintenance<\/a><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cycling-motivation-image.jpg\" alt=\"motivation\" width=\"1126\" height=\"749\" \/><\/p>\n<h2>staying motivated when cycling<\/h2>\n<p>people who have started bicycling as a form of exercise, as a way to commute, or for competition may find that there are times when they feel less motivated to take a spin.<\/p>\n<p>when something is fun, people often find that they look forward to it and are more likely to continue.<\/p>\n<p>for some people, exercising alone is not something that they consider fun or enjoyable.<\/p>\n<p>if this is the case, inviting a friend to join in on daily rides may help keep them motivated, as will joining a group.<\/p>\n<p>searching for and riding on new or different trails may also help keep motivation high.<\/p>\n<p>keeping a log book that documents the number of miles traveled daily, weekly, or monthly.<\/p>\n<p>this encourages you to set additional goals.<\/p>\n<p>staying motivated when it comes to bicycling to and from work may be as simple as charting the amount of money saved on gas and wear and tear on one&#8217;s vehicle.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.britishcycling.org.uk\/knowledge\/nutrition\/eating-on-bike\/article\/izn20160113-ask-the-experts-how-to--top-tips-to-stay-motivated-for-cycling-0\">top tips to stay motivated for cycling<\/a> (video)<\/li>\n<li><a href=\"http:\/\/www.bicycling.com\/training\/motivation\/how-to-boost-your-motivation-to-ride\">how to boost your motivation to ride<\/a><\/li>\n<li><a href=\"https:\/\/www.timeoutdoors.com\/expert-advice\/cycling\/training\/staying-motivated-in-cycling\">staying motivated in cycling<\/a><\/li>\n<\/ul>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-resources\">resources<\/div><h3><strong>additional resources<\/strong><\/h3>\n<ul>\n<li><a href=\"http:\/\/www.cpsc.gov\/\/pagefiles\/112505\/341.pdf\">sprocket man: bicycle safety comic book<\/a> (pdf)<\/li>\n<li><a href=\"http:\/\/www.bike.cornell.edu\/pdfs\/ib_13.pdf\">tips for cyclists<\/a> (pdf)<\/li>\n<li><a href=\"http:\/\/bikeleague.org\/content\/commuting\">commuting tips<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>overview | health benefits | maintenance | safety | resources | q&amp;afor all of its simplicity, cycling benefits physical activity. &hellip;<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751,14873],"tags":[243,14786,14736],"acf":{"q_and_a":[{"question":"how many hours of cycling is good for health?","answer":"<p>cycling is beneficial for overall health and it can help with weight loss and muscle strengthening. the amount of time spent cycling depends on the individual, but generally 30-60 minutes a day several days a week is recommended for optimal health benefits.<\/p>\n"}],"is_medically_reviewed":false,"medically_reviewed_by":false,"external_user_reviews":[{"name":"frosty wooldridge","source_url":"https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/30-great-benefits-of-cycling\/#comment-4685693658","review_text":"<p>&#8220;all these points make sense. all of them work for me. riding my bike for the past 60 years across 6 continents and 15 times across the usa has given me incredible &#8216;highs&#8217;; extraordinary moments with people, wildlife, weather and spiritual bliss. i just finished cycling the continental divide from canada to mexico 2019. climbing 19 passes, 10 crossings of the divide, fantastic history, and amazing moments. riding a bicycle provides enormous living on a level with the gods of the universe. talk about health&#8211;try to keep up with me!&#8221;<\/p>\n"},{"name":"charles forrest","source_url":"https:\/\/www.bikeradar.com\/advice\/fitness-and-training\/30-great-benefits-of-cycling\/#comment-3398131303","review_text":"<p>&#8220;my wife wants me to quit cycling because she is afraid that i might get killed in an accident. okay, i was rear-ended last september. i suffered a concussion, broken left clavicle and other minor injuries. most recently, i slipped on railroad tracks (almost parallel to the road) and broke my metacarpal of my right thumb and index finger. i am not a racer and ride for transportation and recreation. i try to make myself more visible and lookout for road hazards.&#8221;<\/p>\n"},{"name":"beermad","source_url":"https:\/\/www.reddit.com\/r\/cycling\/comments\/d46t9l\/how_healthy_is_cycling\/f08cv4s\/","review_text":"<p>&#8220;it&#8217;s fantastic for cardio-vascular health. when i was about 40 i had my lung capacity tested and was told it was as good as they&#8217;d expect from a 20 year-old. and like any exercise it&#8217;s also very good for pretty much every aspect of your health. from my point-of-view it&#8217;s a far better exercise than, say, running, because it means no constant impact on my joints.&#8221;<\/p>\n"}],"ingredient_list":false,"related_by_brand":false,"related_by_ingredients":false,"related_by_type":false,"jump_links":[{"name":"overview","element":"h2","element_number":"1"},{"name":"health benefits","element":"h2","element_number":"3"},{"name":"maintenance","element":"h2","element_number":"4"},{"name":"safety","element":"h3","element_number":"7"},{"name":"resources","element":"h3","element_number":"9"}],"delivery_method":"n\/a","product_website":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
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