Cycling has always been a popular activity in northern Europe and it has recently been taken up by an increasing number of people in North America. It is estimated that more than 85 million people in the United States ride bicycles. One of the main attractions of cycling is that the bicycle keeps the body weight off load-bearing joints, so that cyclists are less prone to ankle and knee injuries than joggers or runners. A number of studies have shown that cycling is as effective as running for developing aerobic fitness. Although cycling uses mainly the large lower body muscles, the upper body is also used to steady the cyclist in the saddle and transmit extra drive to the legs. This may explain why echocardiographs (images of the heart produced from ultrasound waves) indicate that trained cyclists have a significantly greater heart-muscle mass than trained runners.
The major disadvantage of outdoor cycling is the danger of being in collision with other road users. In the United States, cycling injuries accounted for over 500 000 hospital emergency visits and 1300 deaths in 1985. The most common cause of serious disability was head injury. The use of cycle helmets significantly reduces the severity of head injuries but unfortunately many people, especially children, are reluctant to wear them. Unless you can cycle in an area where the air is relatively clean, another disadvantage of outdoor cycling is the risk of breathing in noxious chemicals, especially from vehicle exhaust fumes. So, as well as a helmet, you might want to wear an anti-pollution mask which prevents air pollutants from getting deep into your lungs.
The dangers of cycling outside can be avoided by using a stationary indoor machine but, much of the appeal of outdoor cycling, the scenery and the sense of speed, will be lost. Before buying a home exercise bike, be sure that you really want it. Less than one quarter of long-term owners use their bikes three or more times a week. Many regular users make indoor cycling more enjoyable by watching television or listening to the radio while they pedal. If you do decide to buy an indoor bike it should have the following features:
• VARIABLE RESISTANCE. You should be able to change easily from a low level of exercise for warming up and cooling down, to a higher level during a workout. You should also be able to increase the level of the workout progressively as you become fitter
• STURDINESS. The bike should be strong and well constructed so that it is stable when you sit on it and when you are pedalling fast. It should stand up to the wear and tear of regular use over a long time
• ADJUSTABILITY. You should be able to adjust the seat and handle-bar height to suit your own individual requirement.
Whether cycling indoors or outdoors, you should always stretch before you start and finish a cycle ride. You should also cycle gently for about 5 minutes at the beginning and end of each ride to ensure that your muscles are adequately warmed up before you cycle hard and to cool them down afterwards.
Food and Fitness: A Dictionary of Diet and Exercise. Copyright © 1997, 2003 by Oxford University Press. All rights reserved.
