Cycling – a sport for all ages

Hardly any other sport has as much going for it as cycling. It trains the cardiovascular system and strengthens a whole range of muscle groups.

Good for the heart...

Cycling is an ideal form of endurance training. It is a gentle way to get the heart and circulation going - and an efficient heart prevents coronary heart disease. Cycling also strengthens the lungs, stimulates every part of the respiratory system and has a positive effect on the vegetative nervous system. What is more, it boosts the immune system and makes it more resistant to infection and vascular changes.

...and muscles

Cycling is good for the leg muscles. The so-called "pull phase" trains the flexors, while the downstroke trains the extensors. The torso, neck, shoulder and arm muscles have to work hard to stabilise the back. This strengthens and takes the strain off the spine.

Advantages and disadvantages

Fun factor:

Beautiful natural surroundings, the joy of speed, group training as motivation.

Fat reduction:

Moderate continuous strain.

Cardiovascular system:

Moderate continuous strain.

Good for the back/easy on the joints:

If you have back problems, adjust the handlebars so that you are sitting upright.

Tip:Adjust the saddle height so that your heel touches the pedal when the crank is at the bottom and your leg is stretched.

Endurance:

Excellent endurance sport.

Coordination:

Balance training.

Strength:

Muscles subject to most strain: leg muscles.

Contraindication:

Knee problems. No sport in cases of acute illness!

Equipment:

Bicycle, cycling trousers, breathable top (functional fibres), helmet.

Risk of injury:

Fractures, bruises and abrasions from falls, head injuries!

Sports scientist Joachim Fuchshuber