Bike 101: Biking, great addition to exercise regimen; Five easy bike checklist steps

By Sara Harper MS

 

As summer begins it offers a great opportunity to dust off the bicycle in the garage, pump up the tires and enjoy the pleasure of pedaling! Bicycling has several uses including recreation and transportation but it can also be beneficial for your health.

Biking great addition to exercise regimen

Bicycling is a type of aerobic exercise that requires work from the heart [cardiovascular], lungs [pulmonary] and energy metabolism. Performing exercise overtime has been shown to reduce the risk of cardiovascular-related issues, Type II diabetes mellitus, high blood pressure along with improvements of overall fitness in adults (3). Research has also shown that there is a strong relationship with increased cycling and improved cardiorespiratory fitness in adolescents/youth as well (2). Other health benefits include improved muscular endurance, decreased stress levels, stronger bones, decreased body fat percentage and reductions in anxiety and depression (3,4). Bicycling can be a great addition to your exercise regimen and is an important contributor for improving one’s health.

Bicycles just like motor vehicles require basic maintenance to work properly and safely. As you’re preparing to head out on the open road perform these five easy bicycle checklist steps.

• Check the sides of the tire walls for any potential tearing or exposed rubber in which a new tire would be recommended from a local bike shop.
• Make sure bicycle tires are properly inflated.  Check the tire wall to locate the recommended tire pressure (PSI) range and pump up the tires. Since a flat tire is a common mechanical issue, consider carrying a spare tube, tire level, pump and patch kit to keep you rolling.
• Squeeze the brake levers and check brake pads for proper contact on the tire rims engaging properly for the best stopping power.
• Notice excess dirt on your bicycle chain.  Take a degreaser product and wipe down the chain; removing excess dirt.  Next use oil to lubricate the chain.
• Last but not least, locate your bicycle helmet to help keep you safe and sound on the road.

 

*Before starting any exercise regimen, Consult with your physician and/ or medical healthcare provider

For more examples of other variations/exercises look under   Multimedia-VDF Exercise Tips 

Article’s Resources:

Karlson, K.., (2014). Getting Started with Cycling. American College of Sports Medicine Brochures.  

Andersen, L. B., Lawlor, D. A., Cooper, A. R., Froberg, K., & Anderssen, S. A. (2009). Physical fitness in relation to transport to school in adolescents: the Danish youth and sports study. Scand J Med Sci Sports, 19(3), 406-411. doi: 10.1111/j.1600-0838.2008.00803.x

Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scand J Med Sci Sports, 21(4), 496-509. doi: 10.1111/j.1600-0838.2011.01299.x

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health.Primary Care Companion to The Journal of Clinical Psychiatry, 8(2), 106.

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