Put the Pedal to the Pavement: Your Body While Biking

PUT THE PEDAL TO THE PAVEMENT YOUR BODY WHILE BIKING docrocro The NYC Department of Transportation reported a 289% increase in cycling from 2001 to 2011 1 billion If every American made a 4 mile trip by bike instead of by car each week, we'd 35.6 million Americans 7 years old and older were estimated to have ridden a bicycle 6 times or more in 2014 burn 2 billion fewer Biking saves gas, money, and benefits the planet gallons of gas annually o000000 oo HEALTH BENEFITS O 00o It's low impact Biking is lower impact than other Since it isn't weight bearing, many people can cycle comfortably well forms of cardio- vascular exercise, such as running into their 70s and 80s It can increase energy and decrease fatigue 20% 65% Cycling triggers the brain to release dopamine, a neurotransmitter linked to energy One study found bike riding improved energy levels by 20% and decreased fatigue by 65% It protects the heart In a small study, women rode at a moderate to high intensity 3 times per week for at least 30 minutes. After one year they had: Cycling is associated with a decrease in mmHg 20 Lowered blood pressure the risk of coronary 80 Lowered LDL heart disease (the "bad" cholesterol) It burns calories A relaxing bike ride (less than 10 mph) burns more calories than an easy walk Even moderate cycling (12 to 14 mph) can burn more than 500 calories in (roughly 2 mph) only 60 minutes 60 =500 minutes calories Cycling can bump up metabolism, even after the ride is over It can improve mental alertness 30 minutes After 30 minutes of spinning on a stationary bike, study participants scored higher on tests of memory, reasoning, and planning It can add years to your life 1 2 3 4 5 6 7 8 Research suggests cycling is associated with a longer lifespan 0oo WHAT HAPPENS TO YOUR BODY ON A BIKE O o The main muscles at work while cycling are: ПI IN THE UPPER LEG The quadriceps and hamstring muscles IN THE CALF The gastrocnemius and soleus muscles Most of the power happens between the 12 o'clock and 5 o'clock position of the pedal stroke Top of the wheel Bottom of the wheel Gluteus maximus O Semimembranosus O Biceps femoris (long head) Vastus medialis Rectus femoris Vastus lateralis Gastrocnemius medialis Gastrocnemius lateralis Soleus Tibialis anterior 0 00 00 BUILD STRENGTH OFF THE BIKE O00000 These exercises help bicyclists get in cycling shape before and during the season: PLANKS BURPEES KETTLEBELL SWINGS LUNGES DEADLIFTS FRONT SQUATS Hit the saddle to reduce stress, get in great shape, protect your heart, and more. Beyond biking's many health benefits, a spin on the street is a great way to get outside, have fun, and switch up your workout routine. FIX .com