Use Cycling for cardio-vascular diseases

The Bicycle is useful to that strengthens primarily the cardiovascular system — the most vulnerable in our age of the place. In addition, the bike also saves time.

Veterans Cycling there is a saying: "don't feel the heart." The main task of commuting by bike to help the person until a ripe old age "not feel" the heart and especially not to feel the pain in it.

Heart rate in healthy people is usually 65-70 per minute. The result is systematically carried out for 1.5 - 2 years of Cycling it is reduced by 8-10 beats per minute. This means that the heart works more efficiently and productively. Athletes-cyclists acting in races on the highway for long distances, there were cases when the heart rate per minute was less than 40 beats. Argue that prolonged military campaigns like the pulse developed Napoleon Bonaparte.

In healthy untrained men the minute blood volume is 4.8 liters per minute, regularly travelling by Bicycle to 3.75, and athletes-cyclists — 2.65 liters per minute. These data again indicate positive functional changes in the cardiovascular system those who are "friends" with the bike.

During Cycling you work with 206 bones and 600 muscles. In this "motor ensemble," as it is figuratively called the famous Russian physiologist A. A. Ukhtomsky, develop diverse forms of relations between individual parts of the body, strengthens the entire musculoskeletal system of man.
Cycling in the picturesque countryside, diversity of landscapes and experiences help a person to disconnect from everyday worries, calm his nervous system.

No less important is the impact of such visits and on the metabolism. He improved, burn excess fat "is squeezed out" excess fluid. People get rid of unwanted pounds, become slim and agile.

Type of bike completely indifferent. For walks, trips out of town, a small traveling fit any road, legkomotorny, city and even bench. For a start, it is recommended to purchase the easiest mountain bike. It is reliable, fairly easy to care for and relatively cheap.

Remember the main thing — the real bike ride begins where the asphalt ends. And mountain Biking you can go along the forest path, and on a country road, to overcome, without fear of breakage, small ruts and ditches, streams and fords, to carry in the trunk spare clothing and provisions.

With the bike without much hassle, take the local train or bus station to the planned station, and then already on it to see your favorite protected places, just ride in the woods, fish, swim and then return by public transport.

Each bike is supplied with instructions for use and care, so there is no need to talk about how to keep it in good condition. The problem is how, or rather where to store the bike in the apartment? If the hallway is large, you can leave him in it, closer to the front door. If there isn't a right to drive in wall hook, wrap it with any material and to suspend the bike, catching his rear wheel.

For beginners if they don't want their first trip on the bike was the last, you need to prepare it according to the rules, because it does not know the capabilities of your body. Carefully increase the load, and at the same time learn "Cycling literacy".

In the first travel path length should not exceed 10-12 miles at a relaxed, uniform pace. Such trips in the days of the week should be two. Sunday, the third, a walk should be extended up to 18-20 kilometers.

To feet located on the pedals correctly, it is necessary to verify installation of the saddle height. For this, the saddle and the toes of one foot against the ground, and put the other heel on the pedal. If the heel is freely reach the pedals, then the saddle is installed correctly.

With the first trips to accustom yourself to the constant rate of pedaling. It is generally assumed to have beginners about 70 or 80 revolutions of the crank arm per minute. Athletes professionals 90-100. Of course, for heavy sections of the road (uphill, riding against the wind) the speed will decrease, while the lung (slopes, riding on the wind) will increase. But in other cases it must remain unchanged.
When riding the bike even at low speed the heart rate reaches high values, respectively, increases and oxygen consumption. It is therefore very important to learn to breathe correctly. Moreover, the frequency, depth of breathing and rate of output are interrelated: increasing the rate of pedaling — breathing.

At movement with small speed, such as 15 kilometers per hour, the cyclist makes one respiratory cycle during two revolutions of the crank arm. While climbing the mount inhale and exhale coincides with the movement of each leg down.

Bike rides like no other physical exercise, develop rhythm of breathing. Cyclists are in second place after swimmers by spirometry, on the ground — by the excursion of the chest. The size of the chest they have a more proportional growth than the swimmers and athletes.

After two or three months Cycling should go to recreational trips. Their number per week should be increased to four. Three trips are held on weekdays at a distance of 25-30 kilometers, and the fourth, on Sunday, at a distance of 40-50 kilometers.

During Wellness visits can vary the speed of the drive, to make a small acceleration to experience "muscle joy" of Cycling.

But it should always strictly monitor your pulse. Basically, if you're coming by bike or go skiing, skating or swim in the pool, start a new intense exercise is possible only after the heart rate reduced to 120-130 beats per minute.

And one more thing. Immediately after the trip, count the number of heartbeats. The pulse rate in the first 10 seconds is considered the baseline (100%). When it will take 30-40 seconds, the number of heart beat should be reduced at least to 80% and 60-70 seconds-up to 60% compared to the original indicator

So put aside any doubts and would rather buy a bike!



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