Kenneth Gardner - FITNESS CLUB

The high cost of transportation could make cycling quite fashionable in the future. Cycling is good physical activity that can add variety to our exercise routine. It is a non-weight bearing activity that can provide us with excellent exercise. Cycling is ideal, especially for people who have lower back problems. Similarly, those who want to develop strong leg muscles will find cycling quite useful.

Cycling requires more effort to get the same level of intense workout when compared with many other aerobic exercises because it places more emphasis on the thigh muscles. It requires the maintenance of a continuous pedalling motion to stress the muscle enough to get the best results.

It can be done for a long period of time which is a good way to compensate for what is lost in intensity, especially when we are coasting instead of pedalling. Another benefit of cycling is that it places less pressure on our joints and muscles when compared to jogging. It is good for people who experience difficulties when they walk or jog.

Adjust seat height

We can improve the efficiency of our riding routine by adjusting the height of the bicycle seat. The position of the seat should allow our legs room for complete extension when our heels are positioned on the pedal. We should practise good cycling skills to prevent our bodies from swaying side to side. The tension or the gear we use should allow us to pedal at a minimum rate of 60 complete pedals each minute.

Safety is a key issue when we are riding on public thoroughfares. Our bicycles should be well maintained. We need to be alert and aware of the surroundings, and follow the rules of the road as is required of other motorists. The use of hand signals is necessary to communicate clearly with others in traffic. If we are riding with others, we should ride in a single file. Headgear or a helmet is necessary for your safety. Appropriate lightweight clothing that fits comfortably and does not restrict movement unnecessarily is ideal. Shorts that are long enough to keep our skin from rubbing against the seat of the bicycle are ideal. Extra padding in the seat of the shorts and the crotch will make our ride more comfortable.

Stationary bicycles

Veteran athlete and photographer Roy Thomas cycles on Old Hope Road recently. - Nathaniel Stewart/Freelance Photographer

The development of the stationary bicycles (ergometers) has made cycling easy and convenient. You can practise at any time and no prior cycling experience or skills are needed. The ergometer can be calibrated or gauged to adjust the resistance or to exert greater force.

There are two major types of ergometers: those that use mechanical brakes and those that are electronic. The mechanical ergometers can be adjusted very accurately to determine our workload and they are more reasonably priced and seldomly need the maintenance required by the electronic ones.

The seat height of the ergometer should be set to the height of the rider. The pedal should be in its lowest position if our heel is on the pedal with our leg straight. If the ball of our foot is on the pedal, our leg should be slightly bent at the knee to get the most efficient workout.

Cycling can be manipulated quite easily by varying the duration, distance, route, terrain or resistance.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email yourhealth@gleanerjm.com.