The bike and its sporting version, cycling, are among the sports that please and that are suitable for the greatest number, from 7 to 77 years … even more! Occasional or daily physical activity means of transport, individual or team endurance sport, mountain biking … everyone can benefit and enjoy it.
Cycling, whatever the age
Because it is less muscular and musculoskeletal than running, and less demanding for the hips, knees, and ankles, the bike is well suited for seniors with osteoarthritis these joints. From the first beautiful days, many retirees who furrow the departmental roads!
Nevertheless, pay attention to the hidden competition between friends! These challenges, which often start with a joking tone, can go beyond one’s limits without realizing it and cause a heart attack.
With progressive and adapted training, out-of-competition cycling is possible for most people who suffer from chronic diseases. Only people who have severe cardiovascular disease that is poorly controlled by treatment, significant overweight or severe knee osteoarthritis should abstain.
Cycling, a treasure trove of benefits
Cycling regularly improves many physiological functions and helps prevent certain age-related diseases:
- Bodybuilding of the thighs, calves, and abdominals
- Cardiac training and better effort recovery
- Prevention of high blood pressure
- Better control of blood cholesterol levels
- Fight against overweight
- Improvement of respiratory functions and lung volume
- Improved concentration and resistance to pain
- Best sense of observation and orientation
- Struggle against stress
Warm up and recover to maximize the benefits of cycling
To get the most out of your bike rides, do not forget the basic precautions. The warm-up can be done directly by bike, but that does not mean you have to do some relaxation before.
The recovery at the end of the course can be done by rolling at a slow pace the last ten minutes. Some stretches will complete the ride and reduce aches.
Prevent cycling accidents
- Better to have your own bike, chosen to the correct dimensions and well adjusted to its morphology. If you need to borrow one, take the time to adjust the seat height and handlebar position.
- Specific clothing (underpants reinforced with a chamois leather), a comfortable saddle (like those filled with silicone gel) and good suspensions (for mountain bikes) can help fight the problems of the perineum and testicles.
- The helmet limits the risk of head trauma in the event of a fall. Strong and ventilated helmets are available, their systematic use should become a habit for all.
- Avoid overtraining and “wild” competitions. Beyond the age of 40, even if the goal is to ride a bike for Sunday outings and punctual, make a general health check to know the state of your cardiovascular system. The doctor can tell you what signs might indicate a heart problem.
- Drink enough while going out, especially in hot weather. Do not skimp on the amount of water to take away. Carbohydrate-enriched drinks can help you keep your blood sugar high, especially if pedaling is intense.
- If you ride on roads, follow the rules of the road. Be very careful, because serious cycling accidents are related to motorists who drive too fast or too fast and overturn cyclists.