Do not buy a helmet from a local hardware store. The indirect health benefits include reducing serious injuries caused by falls in older people, osteoporosis, and hip fractures. A professional bike fit is a good idea – skimping here is a false economy if you end up spending more cash on physio. Cycling is an incredibly sociable sport. Reckon it might be easier to just go for a run? The resistance element of cycling means that it doesn’t just burn fat: it also builds muscle – particularly around the glutes, hamstrings, quads, and calves. A study by the Healthy Air Campaign, Kings College London, and Camden Council, saw air pollution detectors fitted to a driver, a bus user, a pedestrian and a cyclist using a busy route through central London. By feeling calmer and happier, you are far less likely to feel the need to binge on sweets and unhealthy foods. See the events here. Cycling can reduce the risk of heart disease, high blood pressure, obesity and diabetes according to a report by Kelley GA. Sure, you can choose to ride alone, but there’s nothing more fun than waking up on a Saturday morning and riding with a group of friends. That day, the studio was kicking off a four-week "power into summer" challenge, where those participating were paired up with a coach, an eating plan, and a cycling … by : Chip Clark. This means that you are motivated to ride, and more likely to get on the bike instead of opting for a piece of the pie. Joining a cycling club or group is an excellent way to grow your social circle, and if you’re new to riding – you’ll probably find all the maintenance and training advice you may have been looking for there, too. And now you can justify that extra snack and not have to carry the guilt. These will help prevent debilitating joint injuries that can seriously limit your mobility. Contrary to the belief, it has often been scientifically proven that physical activity and the loss of energy are not directly proportional. Nearly four out of five individuals who start an exercise program give it up within a year. But do not feel intimidated. Exercise has been repeatedly linked to brain health – and the reduction of cognitive changes that can leave us vulnerable to dementia later in life. Increasing your muscle mass creates a leaner, fitter body shape. Cycling one hour a day for weight loss is an excellent way to boost weight loss. The benefits of cycling are almost as endless as the country lanes you could soon be exploring. But wait! You can you increase the post-exercise burn? If you’re considering taking up cycling, and weighing it up against other potential activities, then we’re here to tell you that cycling is hands down the best option. You won’t be alone if this point seems contradictory to common sense. Simply put, cycling produces a feeling of well-being that is not found in many forms of exercise. Not only that, but after exercise, in some areas blood flow remained up by 40 per cent even after exercise. Finally, cycling is a sociable sport. And muscle burns more calories than fat, even when you are sedentary. You can ride your bike whenever is convenient for you. Enter a sportive with our sister company, UKCE – there’s events all over the country, with way-marking, well stocked feed stations and support throughout. The Fentem PH. Get lost in the lanes, and let your sense of direction get you home. The Department of Transport reports that 'even a small amount of cycling can lead to significant gains in fitness'. Get on the bike, and you’ll save on petrol or cash on public transport, as well as time. Health Benefits Of Cycling 15 Minutes A Day. Even cycling 30 minutes a day consistently for a year can burn over 100,000 calories and result in nearly 30 pounds of weight loss. Instead, choose a bike that will manage the local terrain, comfortably. The results showed that the driver experienced five times higher pollution levels than the cyclist, as well as three and a half more than the walker and two and a half times more than the bus user. Statistics show that cyclists, even those who only travel short distances can reduce the risk of death by 22 per cent. Grassroots cycling revolves around cycling club culture – which in turn revolves around the Saturday or Sunday club run: several hours of riding at an intensity that enables easy chat, interrupted only by a cafe stop (or the occasional puncture). This means that even after your hour of cycling is up, your body will burn more calories as a result of an increase in muscle mass. But remember with such a large energy expenditure, you need to replenish your fluids. But you will develop a nice toned derriere. Add in that – thanks to spending plenty of time showing off all the lumps and bumps in skintight lycra (and occasionally double-oh-AND-seven) – cyclists tend to be fairly comfortable in their own skin, and you’ve got a recipe for success. Obviously, this recipe for weight loss is easier said than done. Effects of aerobic exercise in normotensive adults, 1995. If you’re serious about burning fat, you could do your morning ride fasted (sans breakfast) – but that’s mainly a habit reserved for the most dedicated of nutters. Up your heart health and life expectancy by bike. Cycling, by contrast to running, is not weight bearing. When done properly, cycling is an effective and enjoyable form of aerobic exercise. It can reduce your ‘real age', lowering it more than a decade lower than your chronological age. All of the sudden that ride in the park seems more exciting, right? But do not feel intimidated. Most people never cycle more than five miles, so choosing an expensive bike designed to challenge the most adventurous dare devils. Short journeys contribute massively to global pollution levels, and often involve a fair amount of stationary staring at the bumper in front. Researchers at the University of Georgia studied men and women aged 20 to 85 over a period of 35 years, and found that a drop in fitness of 2 per cent for men and 4 per cent for women resulted in sleep problems. There is a trick to exercising. Improve your handling skills – on and off the bike! If you ride six days a week for a year, you will burn about 202,800 calories, which translates to about 58 pounds of body fat! Whilst cycling is less likely to result in an overuse injury, they can still crop up. Exercise also protects against weight gain with age, which is another cause of sleep dysfunction. Faster exercise burns more calories. Dr Matthew Forsyth, urologist and keen cyclist from Portland, Oregon, commented: “All these muscles [worked on the bike] are used during intercourse. Cycling is an excellent  exercise for weight loss because it is relatively easy to burn a lot of calories without realizing you are challenging your body. They found that exercise had huge benefits on the health of the upper respiratory system – thus reducing instances of the common cold. Of course, there are other factors: the make-up of the calories you consume affects the frequency of your refuelling, as does the quality of your sleep and of course the amount of time you spend burning calories will be influenced by how much you enjoy your chosen activity. To be clear – you won’t end up with quads like a track sprinter unless you invest a serious amount of time at the squat rack. Let’s face it- our nation has a major weight problem and maybe, just maybe, cycling 1 hour a day for weight loss might be perfect for you! You will not need to grab a chocolate bar to deal with the stress in your life, as your natural feeling of wellbeing will allow you to tackle life’s challenges without the need to overeat. If you decide to cycle to work, you’ve got a great excuse to add a couple of guilt free snacks to your day. Cycling has been proven to reduce stress and depression and relieve symptoms of premenstrual syndrome. Dr Rodney Dishman was one of the lead authors, and commented: “The steepest decline in cardiorespiratory fitness happens between ages 40 and 60. Walking at 18 minutes per mile burns five. Want a route planned out for you? Enter a sportive with our sister company, UK Cycling Events. A study by the YMCA showed that people who had a physically active lifestyle had a wellbeing score 32 per cent higher than inactive individuals. Professor Tim Noakes, of exercise and sports science at the University of Cape Town, South Africa, also tells us that mild exercise can improve our immune system by increasing production of essential proteins and waking up lazy white blood cells. Again, this means improved cardiovascular health. Thinking about joining the cycling family? Cycling can reduce the risk of heart disease, high blood pressure, obesity and diabetes according to a report by Kelley GA. When done properly, cycling is an effective and enjoyable form of aerobic exercise. The better developed these muscles, the longer and more athletic intercourse will be.”. Different forms of activity lead to degeneration of different kinds of energy sources. Former Hour Record holder Graeme Obree has suffered from depression through much of his life, and told us: “Getting out and riding will help [people suffering with depression]… Without cycling, I don’t know where I would be.”. Cycling to work can reduce the time of your commute, and free you from the confines of germ infused buses and trains.