Cycling at any level is a great way to get fit

With the annual multi-stage Tour de France in full swing, many of us are tempted to head back to the garage and pull out our tragically neglected bikes. The great thing about cycling is that it offers a great method of income gentle training in the great outdoors and you don't have to repeat the 2,000-mile race to get a bit of your own Tour de France.

From elite cyclists to the seriously ill, Cycling offers something for everyone. So if you're wondering where you're up to the challenge of moving a little more this summer, you've come to the right place.

Robert Duran is a cancer survivor who rides his bike to the University of California Medical Center to undergo treatment for his diagnosis of stage four pancreatic cancer. Overall, he counts somewhere in the region of 50 to 100 miles of cycling each week. If he can make the effort to stay active, there's a good chance you can too, because there is one Abundance of health benefits to have when you get on your bike.

“Cycling is one of my favorite and favorite things to do because it puts me in my happy environment,” says Duran. "When it comes to cycling, nothing else matters, not even cancer, and that's why I cycle as much as possible... even during the days I'm having chemotherapy. And when I'm not cycling, I add high-intensity exercise to target different muscle groups. Exercise gives me the strength to fight cancer and live a normal life."

Of course, there is no substitute for professional medical treatments, medications and chemotherapy, but people with all sorts of health problems can benefit from cycling.

David S. Levine M.Dis a foot and ankle specialist in New York. He has the “Excellence in orthopedics” award from his peers, and he is also an advocate for the value of cycling.

Cycling is a great thing for physical and mental health

“Cycling is a low-impact form of cardio exercise,” says Dr. Levine. "As such, muscles, including the heart, are trained to work efficiently and grow modestly. Weight-bearing joints are stressed, but not excessively so, avoiding overuse that can lead to injury and arthritis over time. The lungs are trained to efficiently absorb oxygen and expel carbon dioxide. Cycling can be done in groups; strengthening friendships and encouraging healthy competition and of encouragement to improve.”

The social excitement of cycling in a community is something Duran wholeheartedly agrees with. Through his work with he met a number of cycling colleagues Pancreatic Cancer Action Networkand developed great friendships over the years. “Riding bikes with friends is very important for my mental health,” he says. "It's a way to hold myself accountable, keep my riding consistent, and have a meaningful impact not only on myself, but on my friends as well. If I say I'm going to ride at a certain date and time, then I show up better. But I also see it as a challenge to compete with my friends and other cyclists along the route."

Vigorous exercise activates your muscles, stimulates brain activity, and causes the release of endorphins, says Dr. Levine. These conditions often produce the sensations of awareness, focus, and euphoria sometimes referred to as a natural or runner's high.

Cycling is great for building resilience

“Regular exercise such as cycling has a positive effect on the immune system,” explains Levin.

Some of the reasons, according to Levine, are:

1. Die Erhöhung der Herzfrequenz und der Atemfrequenz erhöht den Blutfluss und die Sauerstoffversorgung des Körpergewebes.
2. Übung aktiviert eine Reihe von Hormonen, die das endokrine System/Immunsystem hochregulieren.
3. Oft entwickeln Menschen, die regelmäßig Sport treiben, einen gesunden Body-Mass-Index (BMI) und eine nahrhafte Ernährung und Lebensweise.

For people with serious health problems like Duran, strengthening the immune system through sensible exercise within its limits is so important. If you're worried about pushing yourself too hard, you can stay on track by allowing enough recovery time. "I find It is important to get enough physical rest and recovery "And I think it's also important to rest mentally," says Duran. "Because I cycle often, I'm mentally relaxed and happy. This means that many trivialities in life and stressful situations don't bother me as much."

Cycling is a great way to rehabilitate an injury

“Depending on the type of injury, exercise such as cycling may be particularly helpful,” says Levine. "As an orthopedic foot and ankle surgeon, I often surgically repair broken ankles. While these patients are unable to walk early in their recovery, stationary cycling promotes muscle function and prevents atrophy. It also maintains motion in an injured or repaired ankle and is helpful for cartilage maintenance and nutrition. Of course, one should consult with one's doctor before attempting any intensive exercise Training program begins. However, responsible, progressive, low-impact training is rarely contraindicated.” Regarding nutritional supplements, Dr. Levine said a healthy diet containing vitamin D and calcium, along with enough sleep, is the best “complement” to an indoor or outdoor cycling program.

Cycling is a great sense of achievement

“There are often times when I don't feel like getting ready for a ride in bad weather,” says Duran. "But I ride anyway and while I'm riding the endorphins kick in and I feel energized. Then comes the dopamine rush and I feel a great sense of fulfillment and well-being after the ride. These positive effects of cycling carry me through my chemotherapy and are the reason I have the energy to live a normal life."

So, just pedal and enjoy the ride.