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Cycling for All Ages: How to Start at Any Fitness Level - Genetic Nutrition

Cycling for All Ages: How to Start at Any Fitness Level

, by Sandesh Prasannakumar, 7 min reading time

Cycling in recent times has become a rage. Geared-up cyclists can be seen braving fast-paced traffic on big city roads. Believe it or not, not all of them trained for it in childhood. Cycling for all ages is a beneficial activity, not just for us humans but also for the environment. But age and your dwindling fitness levels can discourage you from taking it up as a lifestyle choice. Worry not. It doesn’t require you to be an ace athlete or have similar core strength to start cycling.

Benefits of Cycling for All Ages

Great Cardio Workout

While you pedal, your heart works faster to provide the required oxygen by your body to produce the energy needed for cycling. This improves your heart’s functioning and reduces the chances of your heart arresting or veins getting blocked.

Great Mental Stimulant

Other than its physiological health benefits, cycling is known to have a positive impact on your mind. It takes you outdoors for a change of scene; it is especially beneficial to turn those post-retirement blues into more productive and constructive energies. For younger beginners, it can be a conversation starter or a healthy way to enter into wider social communities. The laborious sweating also releases endorphins in our brain, a happy chemical that boosts positivity.

Great Aerobics

Conventionally, aerobics includes a lot of jumping, stretching, and movement exercises. Believe it or not, all that can be achieved by cycling. It engages all the right muscles in your body, giving them the same kind of holistic workout that is achieved through aerobics.

Great for Posture

Those who have early symptoms of back or neck pain can take up cycling as a remedy. It keeps your back straight throughout and in such a position that, over time, it rectifies any bad posture habits you might have grown.

Great Eco-Friendly Option

Once you have mastered road cycling, it could be a great commuting option for small distances. Instead of burning fuel that contributes to pollution levels and is harmful to the environment, cycling for all ages can be your contribution towards a healthy environment.

Training Plan to Begin Cycling for All Ages

Start Slow and Have Fun

It is not necessary to apply aggressive zeal and determination in everything you do, especially as a beginner. 

  • Start slow and build up your cycling regime. 
  • Fix a 3-day cycling week for the first two weeks.
  • Cycle two 10-minute rounds for the first two days.
  • End the third day with a 20-minute lap.
  • Repeat week 1 for the next week.
  • Increase 10 minutes each week for the next two weeks.
  • Assess muscle strength and endurance at the end of the fourth week before increasing any cycling time.

Focus on Technique

Nobody forgets cycling once learned; however, learning the right technique can improve your riding skills.

  • Keep your back straight
  • Paddle lightly in smooth, circular motions
  • Keep your shoulders relaxed
  • Keep in check any strain on muscles

Set Realistic Goals

Do not get over-enthusiastic about setting higher cycling goals. 

  • Carefully assess when to graduate from road to mountain biking
  • Slowly and steadily increase your mileage
  • Check for any impairments before enrolling in biking events

Suitable Equipment to Begin Cycling for All Ages

Decide on the right kind of bike

Experts suggest going for less expensive, even second-hand bikes for beginners. Especially during the training period, it is better to build up your strength and endurance before investing in an expensive piece of equipment. Mountain bikes are better for paths with gravel because they have better shockers. If you are planning to train on pitch roads, you can choose a road bike with bent-down handles for a better back posture. There are some hybrid options that have selective properties of both kinds. Attach a light to the bike for extra safety.

Invest in biking gear

Since your body is still getting used to heavy-duty exercising, give it all the safety required. Wear a proper protective helmet. Invest in a shin guard and kneecaps. Wear the right kind of footwear to avoid any slippage. Wear fabric that can wick off moisture from your body to keep you dry.

Safety Measures for Cycling for All Ages

  • Keep yourself hydrated at all times
  • Do not ignore any muscle strain or pain
  • Always check tyres and brakes before starting to ride
  • Do warm-up exercises before mounting the bike
  • Try to ride during the day
  • Familiarise yourself with road safety rules
  • Learn hand signals to cross at intersections
  • Learn how to repair and maintain your ride
  • Use bike lanes wherever available
  • Wear reflective clothing if riding in the dark
  • Choose a less busy route, preferably residential areas

Conclusion

By encouraging cycling for all ages in your family, you can start a Sunday familial tradition that is not only good for health but also brings a sense of community among people. Fitness levels or age shouldn’t be a deterrent to cycling, no matter what the circumstances are. With the right precautions and a well-tested training plan, you can start your cycling journey any day. 

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FAQs:

1. How do I know when to go for longer rides?

Listen to your body and be aware of any muscle injuries you might have ignored to keep the routine intact. First, address any pain-related issues before taking up longer rides. Usually, after the first four weeks of training, you can cycle longer laps.

2. Do I need any dietary changes to keep cycling?

You can incorporate more carbs and protein into your everyday diet to compensate for the extra work your body is doing. Lean meats and whole-grain foods are recommended.

3. Are there any side effects of cycling I should be aware of?

It is one of the healthiest ways to keep your entire body fit. However, if you feel dizzy or experience heartburn or chest pain and pressure, please see a physician and discontinue cycling before the cause is diagnosed.

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