Cycling – a healthy sport

Feel free to slow down to boost your health. Because cycling is all about harmony – and the right attitude. We won’t tell you the most beautiful bike tours, but we’ll tell you why you should swing into the saddle more often.

“It’s like cycling, you don’t forget it.” This saying is actually true. Maybe it wobbles a bit at the beginning. But it doesn’t matter whether months or decades have passed since the last time, after a few meters it comes back: the feeling of balance. About 80 percent of all German households own at least one bicycle, and an estimated 73 million bikes are ready for use. But we only do ten percent of all journeys in this country by bike.

For comparison: In the Netherlands, the cycling share is 27 percent. There is so much to be said for getting your bike out of the basement more often. Next to swimming, cycling is the healthiest way to exercise. Not only the leg muscles are strengthened, the lungs also benefit from this movement without getting out of breath. You don’t have to build any inclines for this, a level route is sufficient. The respiratory organs are evenly filled with oxygen, and the respiratory muscles are strengthened. At the same time, cycling protects and trains the joints. The saddle carries 70 to 80 percent of the body weight. The articular cartilage is optimally supplied with oxygen, good against arthrosis, the gradual wear and tear of the joint. And best of all: Already ten minutes in the saddle promotes this effect!

The back is particularly happy when you go on a bike tour again: its small supporting muscles are strengthened, which protects and holds the vertebral bodies, and the spine is stabilized. The only important thing is to ride with your upper body slightly bent forward – and to follow Juliane Neuß’s tips.

A bike can be much more than just a pedestal that only takes us five minutes to the bakery: riding the fitness machine that carries us almost weightlessly through the streets, or even better through nature, and boosts our fat metabolism properly. We burn around 300 kilocalories per hour when cycling – precisely when we pedal lightly and evenly. It’s not about top performance.

On the contrary: cycling is healthy if we take it easy. If you cycle relaxed for about half an hour five times a week, you already reduce your risk of cardiovascular diseases by 50 percent. The stroke volume of the heart increases, the blood volume increases and cholesterol is broken down. And as we move forward in the soothing, cyclical movement, stress falls by the wayside. So: dust off the bike and let’s go!

Table of Contents

The right bike setting

vital: How do I prevent joint pain ?

Juliane Neuß: In order to protect your wrists, the handlebars with ergonomic grips should be at about saddle height. Raise the saddle to avoid ruining your knees. Very high! Please say goodbye to the false formula that feet must touch the ground. When you stand next to the bike, the top of the saddle should be approximately level with the top of the pelvis. To find the correct saddle height, place your forefoot on the pedal and lift your heel. Then the leg should be almost straight.

How do I protect my back?

Do not ride upright. The body’s center of gravity should be above the driving pedal. The bike must offer reach forward, the saddle must fit, and the pelvis must be allowed to tilt forward so that the back and pelvic axis become one. If the saddle sticks out at the back, it’s too wide.

Which bike is right for me if I only want to ride occasionally?

If you only cycle to get bread rolls, it almost doesn’t matter which bike you use. For really long distances, only a trekking bike is suitable.

What makes a good bicycle dealer?

He does not persuade his customers – and suggests a consultation appointment with the possibility of a longer test drive.

What do you generally have to consider when buying a bike?

The bike should not be too heavy – there are also lighter bikes for women with a delicate build. Don’t let yourself talk about too small a frame. As long as you are fit enough, avoid buying an e-bike. And, very important: Never buy a bike in the season. You can save in autumn or winter.

Can I adjust a bike that I have already bought without advice to fit me?

In my experience, only about five percent of bikes can be fully adjusted after the fact.

How do I know that my bike suits me well?

When I still want to keep going after 80 kilometers because I enjoy it so much.

Four bike models

Good gear shift, stable frame with cross braces. Straight handlebars and saddle are at the same height.

Benefits: Ergonomically correct posture – if the frame is long enough. The center of gravity is above the driving pedal, making it back-friendly.

Disadvantages: Trekking bikes come in different qualities. Do not buy from the discounter!

Who is in the saddle? Frequent cyclists who also use them for long tours and trips.

HOLLANDRAD

Classically elegantly curved steel frame, wide curved handlebars, saddle significantly lower than the handlebars, mostly three-speed hub gears.

Advantages: Timeless and stable, good overview of traffic, upright sitting position with a straight back.

Disadvantages: Driving over longer distances and in headwinds becomes very strenuous, mostly high overall weight.

Who is in the saddle? Pleasure cyclists in the lowlands.

Low entry, low saddle height compared to the handlebar height, often thick aluminum tubes, quite short frame.

Advantages: easy ascent, feeling of security, low purchase price.

Disadvantages: Due to the high handlebars, the back feels relaxed on short journeys – a mistake. No other bike puts so much strain on your back and joints.

Who is in the saddle? bun fetchers.

FOLDING BIKE

Foldable in seconds and now technically much more sophisticated than the old-fashioned folding bike.

Advantages: Fits in almost every trunk and can be taken on public transport at any time.

Disadvantages: Cannot quite keep up with the handling of a “real” bike.

Who is in the saddle? Day trippers who are traveling by car but don’t want to do without their bikes.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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