In the News - May 2008
Bicycling big on fitness, low on joint stress
LITTLE ROCK - With swimsuit season just around the corner, many of us are
looking for a good way to trim down and get in shape. Bicycling is a great
exercise for people of all body types because it allows them to make use of many
muscle groups and is a low-impact activity.
"Biking is the great equalizer," says Willa Williams, extension 4-H youth
instructor with the U of A Division of Agriculture. Williams found that even
when she was in poor physical condition, she was able to keep up with more
physically-conditioned bicyclists on the road. Williams says, "Bicycling was a
great way for me to develop physical fitness, because I felt motivated to
continue when I realized that I could to keep up others in my biking group and
have fun at the same time."
The low-impact nature of bicycling reduces the risk of injury to the joints
and muscles, which is often a problem especially for those just starting an
exercise program. According to the League of American Bicyclists, recreational
bike riding is a safe aerobic activity for Americans of all ages. A 150-pound
cyclist can burn 410 calories while pedaling 12 miles in an hour, while a
200-pound cyclist burns 546 calories while going 12 miles per hour.
According to the federal Department of Health and Human Services, people who
regularly participate in moderate-intensity exercise, such as recreational
biking, benefit by lowering their risk of developing coronary heart disease,
stroke, type 2 diabetes, high blood pressure and colon cancer by 30 percent to
50 percent.
Since bicycling is a low-impact activity, Williams recommends gradually
incorporating an impact sport into your exercise program to improve bone
density. High levels of bone density will reduce the cyclist’s risk of
developing osteoporosis in the future. Impact sports include running, aerobic
walking and jumping rope. Williams also suggests that bicyclists engage in
strength training to develop muscles in the abdomen and upper body.
The Center for Disease Control recommends that adults participate in aerobic
activities such as bicycling for at least 30 minutes a day at a
moderate-intensity level. For children and adolescents, the CDC recommends at
least 60 minutes of moderate intensity physical activity most days of the week,
preferably daily.
The 4-H, a youth development program of the Cooperative Extension Service,
offers group riding classes for children and adults. To find out more
information about joining one of these bicycling classes, contact your county
office.
For more information about bicycling for health and fitness, please contact
your county extension agent or visit www.uaex.edu. The
Cooperative Extension Service is part of the U of A Division of Agriculture.
May 23, 2008
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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