DID YOU KNOW...
About The Merits of Cycling?

By Jake Chong

Get ready for the new 10km cycling event at the WALK Of LIFE on Sunday May 27th !

Why cycle?

  • Excellent for your cardiovascular health
  • Low risk exercise- easy on joints, knees, feet and ankles- good for people with arthritis or other age related problems (e.g. joint inflammation, balance problems)1
  • Great for strengthening the lower body 1
  • Good for all fitness levels. You are in control of how fast and the resistance/level you pedal at
  • Easy and fun!
  • Cost efficient
  • Eco friendly – enjoy nature while helping the environment
  • All year round activity (outdoors and indoors)
  • An activity that can be done alone, with family or with friends

Benefits

  • Reduces risk of heart disease, stroke, type 2 diabetes, high blood pressure, and osteoporosis 2
  • Reduces stress, improves mood, and stimulates weight loss 2
  • Trains body to more efficiently deliver energy and oxygen to muscles, resulting in more efficient lung and heart functioning. The importance of better oxygen transport allows one to perform daily activities with less fatigue. This is especially important for people with cardiovascular disease, whose exercise capacities are lower than those of a healthy individual. 3

Are you exercising enough?

According to the Canadian Physical Activity Guidelines adults should be getting at least 150 minutes of moderate-to vigorous intensity exercise per week 2. One continuous session and multiple shorter sessions (at least 10 minutes) are both acceptable to reach the recommended durations 2. If you meet these recommended guidelines or if you want to spend more than the recommended time being physically active, you can achieve additional benefits by exercising longer and by performing more vigorous exercise.

Short on Time?

Why not try a spinning class or interval training?

  • Spinning classes
    • Guided by an instructor and simulates outdoor rides.
    • Less than hour
    • High intensity
    • Designed to burn calories and lose fat
  • HIIT Training
    • Known as high intensity interval training (HIIT)
    • High intensity training that alternates spurts of intense exercise with periods of lower intensity exercise.
    • can be completed in 30 minutes or less

What to Wear

  • Bike helmets – can reduce the risk of head injuries by up to 85% 4 Shown below is how to properly wear a helmet:
    • Make sure that the helmet is flat on your head and fits snuggly without obstructing your vision 4
    • Make sure the chin strap fits securely under the chin and the buckle is fastened 4
  • Cycling shirts – Some shirts have moisture wicking capabilities that allow you to stay dry.
  • Cycling shorts – are tight fitting shorts that contain padding in the crotch to provide extra comfort while riding.
  • Cycling Gloves – give you a better grip and padding on the handlebars
  • Sunglasses – shield your eyes from the sun and debris

Different Kinds of Bikes

Road Bikes – made to ride on the smooth surfaces (e.g. pavement) 5
Mountain Bikes – made to ride off road (e.g. hills and trails) 5
Hybrid – good for city riding, has features similar to road and mountain bikes 5

How to Prepare for the 10km Cycle

Click Here to REGISTER for the WALK OF LIFE or if you have any questions contact us at info@cardiachealth.ca or by phone at (416) 730 8299

The WALK OF LIFE cycling trail to be posted on website. Bring your own bike or rent one from Evergreen Brick Works – but don't delay as a limited number are available. For rental information contact smohamed@evergreens.com

References:

  1. Gordon, L. (2011). The Benefits of Cycling Machines. Retrieved from http://www.livestrong.com/article/506518-the-benefits-of-cycling-machines/
  2. Canadian Physical Activity Guidelines. (2011). For Adults – 18-64. Retrieved from http://www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-adults-ENG.pdf
  3. Myers, J. (2003). Exercise and Cardiovascular Health. Retrieved from http://circ.ahajournals.org/content/107/1/e2.full.pdf+html
  4. News From CPSC. (1999). CPSC Issues New Safety Standard for Bike Helmets. Retrieved from http://www.cpsc.gov/cpscpub/prerel/prhtml98/98062.html
  5. Buzzle.com. (2011). Different Types of Bicycles. Retrieved from http://www.buzzle.com/articles/different-types-of-bicycles.html