Once you turn fifty, you feel it is now time to become cautious and avoid doing challenging exercises. However, experts in the health and fitness industry differ in their opinion. They feel this is the right time to continue with your regular exercise routine and adopt cycling as a perfect way to get involved into a healthier lifestyle. If you think that cycling at the age of fifty and above can be risky and cause the onset of several problems of the ankle and the leg, then you should understand that cycling not just tones your muscles but is great for the overall body health. If you are a pro in bicycling, or with little or no experience, we have some of the top benefits for all senior cyclists.
Recover easily when knowing your limits
With time you age and this cannot be avoided; however, you can slow down the inevitable. Of course, you may not be able to exercise rigorously and cycle with vigour, but this doesn’t mean you cannot push yourself hard. Being aware of your limits, but essentially not always restricting yourself is a great way to enjoy what you love to do and still be able to recover quickly even at the age of fifty.
Improve heart health with stamina build-up
If you are already exercising, your heart health may be better than even the youngest of adults. Building the core stamina is an essential aspect of cycling. It might take few months before you can steadily continue cycling for a few hours without feeling dizzy or fatigued.
Make sure you consult a physician before taking up any form of exercise. With the right spirit and attitude towards life you will find yourself moving steadily towards your fitness goals.
Retain stamina with a structured approach
Simply jumping on a bike and pedalling off to greater distances is something quite commonly seen among fifty plus individuals. A proper training program and the correct guidance will help you see results coming in a few weeks time. Combine a good nutritional plan along with your cycling habit to achieve the best results. With a good exercise program and diet, you will get to reap many rewards and the chance to experience a better look and feel.
Flexibility in cycling plans still helps reach goals
As you age, you must adjust your training plans accordingly. Cycling is definitely a great way to lose those unwanted pounds and get into shape. But wait! Again, there is no “one-size-fits-all” approach here. Not everyone can start off and continue with their cycling at the same pace. Relax and take your pace in your stride. For older cyclists, it is important to understand your bodily responses.
Feel better and look more attractive
Shed few years off with your well maintained and younger look even at the onset of fifty. Cyclists minimise age related complexities and are much happier. To add to this, they enjoy looking fit even as the years go by. Middle-age cyclists are even better looking than the younger lot.
Cyclists at fifty may not be at their best ever in terms of stamina and vigour, but certainly out beat their young counterparts with their manoeuvring skills. They are agile and can evade even the most critical disturbances on the road – something that even young age cyclists fail to do. Furthermore, the bicycle is not just an equipment to lose weight and look lean – it even sharpens the mind.
Cycling is perhaps one of the best exercises for everyone – right from kids to the aged. Experts in health and fitness agree that even the cheapest of bicycles is sure to keep you fit, disproving the myth that only expensive and lightweight bikes are able to give you the maximum benefit. The humble bicycle is the best fitness equipment, providing minimum physical exertion and the maximum exercise efficiency. Although the bicycle is more of a recreational machine today and is not much used for transportation, there is a good amount of evidence that people are getting health benefits from its use.
Say bye to calories
Cycling gives you a good aerobic workout by working on your legs, thighs, hips, and buttocks. It reduces fat in these areas, making your muscles more defined. Steady cycling for 30 minutes can help burn as much as 270 calories and 439 calories when riding at a vigorous pace.
Tone leg muscles
Not only can you reduce fat in your lower abdomen, but also get rid of cellulite as well. With regular cycling, experience increased fat burn and pack hard muscles in the quadriceps, hamstring, and glute. Soon your legs will become noticeably toned. If you stand up while pedalling, you can exercise your core muscles in the back and the lower abs. The best results of exercising while cycling is to pedal in the highest gear on an upward slope.
Work your joints
With the constant movement of your legs in a circular motion, your knee and hip joints along with your pelvic get a nice workout. The motion increases lubrication and strengthens these areas. In fact, cycling has a considerably lower impact on the knees and hips, which makes it a better activity for older people who may not be able to perform high intensity workouts such as running and aerobics.
Improve your cardio
Cycling significantly improves your cardiovascular functionality and increases endurance. A rise in heart rate while cycling is similar to an aerobic exercise session. Riding your bike several hours each week will gradually increase your stamina. A month of constant cycling will help you achieve more impactful results.
Agility and coordination
A consistent cycling routine not only improves overall muscle development, but also increases coordination. For instance, when stuck cycling in a heavy traffic around other vehicles, you will be able to maintain proper coordination of the eye and the body.
Better sleep cycles
Due to physical activity that involves your overall body, you are likely to spend some quality time sleeping. In fact, it is found that cycling has greatly improved the sleep cycle of those insomniacs who adopted such a healthy activity on a regular basis.
Lowers risk of disease
Remain at the peak of your health with everyday cycling. It is a good exercise for your heart and gives you the ultimate boost needed for an excellent overall health. The risk of cardiovascular diseases is reduced significantly.
There are many other benefits of cycling. Another significant benefit obtained from the activity is the ability to reduce stress and tension. Also, a slow ride on your bicycle is the perfect way to unwind.
 According to HealthStatus reports
Wаѕhing уоur biсусlе mау ѕееm likе a ѕimрlе рrосеѕѕ if уоu are uѕеd to juѕt hоѕing it dоwn. However, for thоѕе whо аrе ѕеriоuѕ about tаking рrореr саrе of thеir bike аnd kеерing it not оnlу in gооd shape but аlѕо реrfоrming grеаt thеrе are сеrtаin ѕtерѕ you will wаnt tо take in order tо kеер it сlеаn аnd funсtiоning wеll.
Gather уоur Tооlѕ
Wаѕhing уоur biсусlе саn bе a mеѕѕу рrосеѕѕ аnd hаving all your tооlѕ gаthеrеd in оnе рlасе bеfоrе you bеgin will mаkе thе рrосеѕѕ a lоt ѕimрlеr. Bеlоw iѕ a liѕt of tооlѕ уоu will nееd. Most of the tооlѕ can be рurсhаѕеd at аnу bikе ѕhор. Thе tооlѕ include;
- Bicycle Clеаning Bruѕh
- Bicycle Chаin Scrubber – not vеrу еxреnѕivе аnd works like a charm!
- Smаll Pаn оr Bowl
- Degreasing Sоlvеnt
- Chain Lubriсаnt
- Twо Buсkеtѕ
- Rаgѕ аnd or Sроngеѕ
- Water Hose
Nоw thаt thе tools are gаthеrеd, you’ve сhаngеd intо some оld сlоthеѕ (an apron wоrkѕ great аѕ you will likely gеt grease on you) fill up уоur buсkеtѕ with warm wаtеr аnd аdd your soap оf сhоiсе tо one оf thе buсkеtѕ.
If you аrе luсkу еnоugh tо оwn a bikе rераir ѕtаnd thеn сlеаn thе area оf уоur bikе firѕt thаt уоu will bе clamping, then аttасh the bicycle rераir ѕtаnd jаwѕ and adjust ѕо bikе iѕ stable and steady.
Stаrt with thе Bicycle Chаin
Frоm thеrе it iѕ best to ѕtаrt with thе dirtiеѕt аnd grittiest оf jobs… cleaning thе chain аnd drivе train. This iѕ a job thаt most реорlе don’t еnjоу dоing, but if you hаvе рurсhаѕеd a chain ѕсrubbеr it will go muсh fаѕtеr аnd be far simpler.
Firѕt rеmоvе уоur chain аnd if уоu аrе using thе сhаin scrubber juѕt fоllоw dirесtiоnѕ. If not thеn роur some dеgrеаѕing solvent intо a ѕmаll pan оr bowl аnd ѕоаk thе chain in thе solvent. Leave it for a minutе оr two and then rеmоvе frоm solvent аnd and ѕсrub with your biсусlе сlеаning brush.
Put chain bасk intо thе ѕоlvеnt (if ѕоlvеnt iѕ еxtrеmеlу dirty уоu may nееd tо rерlасе with nеw ѕоlvеnt) аnd ѕоаk fоr аnоthеr minute оr twо. Then rеmоvе the chain аnd wiре with a rаg. After this рrосеѕѕ рut thе chain in уоur bucket оf wаrm ѕоару wаtеr аnd repeat thiѕ process. The combination оf cleaning with thе ѕоlvеnt and then thе ѕоар and water works rеаllу well.
Tiр: Bе ѕurе tо tоwеl drу with a rаg when finiѕhеd аnd be ѕurе tо remove аll оf thе solvent before рutting the сhаin back on уоur bikе.
Nеxt Clеаn thе Dеrаillеur Cаgе аnd Pullеу Wheel аnd thе Chаinringѕ
For thiѕ nеxt раrt, уоu will need to uѕе уоur solvent аnd уоur cleaning brush. Dip your bruѕh into the ѕоlvеnt аnd thеn brush the derailleur саgе, thе dеrаillеur рullеу whееl аnd thе сhаinringѕ clean. Tаkе extra саrе nоt tо drip thе ѕоlvеnt intо thе bottom bracket bеаringѕ or intо thе hub.
Cleaning the Bike Wheels аnd thе Rеаr Gears
Depending on hоw dirtу уоur wheels аnd rеаr gеаrѕ аrе уоu may nееd tо rеmоvе thеm frоm thе biсусlе. Use уоur bruѕh to rеmоvе all dirt аnd grimе.
If you wаnt tо rеmоvе your whееlѕ tо mаkе thе рrосеѕѕ еаѕiеr уоu can. Keep scrubbing with thе brush аnd the solvent to clean еасh раrt оf thе whееl. You may nееd to uѕе a sponge in оrdеr tо сlеаn bеtwееn the ѕроkеѕ and thе rim.
Clеаning thе Bicycle Frаmе
Clеаning, the frаmе of уоur bike, is fаirlу ѕtrаight fоrwаrd. Use ѕоlvеnt if nееdеd оr uѕе your ѕроngе with soapy wаtеr. Use уоur brush fоr hаrdеr to rеасh рlасеѕ.
The Finаl Rinѕе
Fоr thе final rinse dоwn use уоur wаtеr hose on lоw pressure and ѕрrау the bikе frоm thе top dоwn. Allоw thе bike to соmрlеtеlу dry аnd thеn аdd a lubriсаnt оn thе сhаin, pulley whееlѕ, рivоt points аnd cables.
Now, will your bikе not only look fаntаѕtiс but it will perform bеttеr as wеll. Get the рrореr tооlѕ аnd kеер уоur bikе сlеаn in оrdеr tо рrоlоng its lifе and kеер it in tор notch ѕhаре.
To some people cycling is a lifeline, to others, it’s a lifestyle. Be it for transport or leisure one thing is certain, cycling is more popular than ever before. Unfortunately, cycling comes with its fair share of ever-increasing risks. Where more and more people are embracing cycling, accidents involving cyclists continue to rise. Among them is a lesser-known danger that is starting to become more frequent with numerous groups and charities doing their best to raise awareness.
In 2017 there are also more motorists on the road than ever before. For many people living in the UK, the days of one car per family are over. Now, most family members have their car, and the roads are busier than they ever have been. That is one of the biggest factors influencing cycling accidents, as sadly not all motorists share the same level of experience or care when navigating the roads or climbing out their vehicles. Hazards such as these come in many forms; Drivers may fail to see cyclists when turning a corner or changing lanes, or they may turn into the path of a cyclist. The drivers may pull out in front of a cyclist, or they may quickly open their car doors in front of an oncoming cyclist.
A parked car can be as dangerous as a moving one if a car door suddenly swings open. To a cyclist keeping an eye on the road needs to be the priority so they can stay alert. That means it’s impossible to keep track of all the parked cars they pass while they ride by, meaning it’s the responsibility of the motorist to check their mirrors and make sure they don’t open their doors into any cyclists that may be going past. Haphazardly opening a car door into an oncoming cyclist and causing an injury to them is called ‘dooring’ and is becoming dangerously more common, particularly in urban areas where there is an increasing number of cars on the roads and filling up parking spaces.
‘Dooring’ causes nearly 500 reported accidents in the UK every year, according to the Department of Transport. This figure grows gradually every year, which is alarming. There have also been high-profile cases in the news in recent years such as the incident involving the MP Chris Grayling, who ironically was the government’s secretary of transport when he opened his car door onto a cyclist knocking the young man flying as he exited his ministerial car without looking.
Hitting someone with a car door may not sound as scary as hitting a cyclist with a moving car, but sadly there have been many fatalities from ‘dooring’ all over the world including the UK. In the past few years ‘dooring’ has killed at least 25 people and sadly the number is likely to increase. Data from the Department of Transport show that 3,108 people have been injured in some form from people opening their doors onto cyclists without looking.
What is the Dutch Reach Method?
What can be done to prevent this? Several groups including leading charities have been trying to raise awareness of the Dutch Reach Method. This is a way of opening a car door with the hand furthest from the handle, so in the UK, the left hand of the driver seat, or right hand of the passenger seat. This will mean that people leaving motor vehicles are forced to turn their full body towards the door, allowing them to view over their shoulder and behind them to see if a cyclist is coming towards them. In many European countries (clues in the name of the first to start doing this!) this is now part of the practical driving test and taught by law to new drivers.
For some cyclists, however, the damage is already done, and they have already fallen victim to ‘dooring.’ Raising awareness for these people may not be enough. Even before the Dutch Method made headlines, motorists and passengers are responsible for their actions even when a vehicle is stationary, meaning they are liable should their absentmindedness cause an accident and injure a cyclist. That is the sort of claim that many specialist solicitors are receiving more and more of as time goes on and may be able to help someone who has been in a similar kind of accident.
Bike Accident solicitors Cycle-SOS are used to helping cyclists who have suffered an injury from this sort of accident and are more than happy to speak to cyclists to help them establish if they have a case or not. Most specialist solicitors offer a free no obligation consultation to help cyclists who may have recently been in an accident identify if they have a case, and what compensation they may be due. Many specialist solicitors also offer ‘no win no fee,’ meaning those who inquire will not be at risk of financial loss if their case does not end in compensation.
The advice from a specialist alone is sometimes enough to help put a victim’s mind at ease. As the consultation is the first stage of the process, it’s mostly designed to be a fact-finding exercise. That is to help the client learn if legal action is the right thing to do without the pressure or an expensive bill at the end. That allows the client to ask all the questions they wish to a professional who understands these matters to make the right decision.
Specialist solicitors will also do all the work involved for their clients as part of the service. While the amount of compensation received can vary depending on the individual, the injury and other factors, most specialist solicitors have a free compensation calculator on their websites. That allows those who have been in a cycling accident to get a decent idea of what they may be entitled to before applying. Once the case is active, cyclists who have been in an accident are then assigned their legal representative. These representative serves as a point of contact and will handhold the client through the whole process.
If you have been affected by ‘dooring’ or a similar kind of cycling accident, then get in touch with Cycle SOS to see what knocked off bike by car compensation you can claim to make it right.
There are so many questions flooding the Internet whenever the topic ‘hybrid vs. road bike’ comes to action. It doesn’t matter if you are a professional biker or are cycling just around the park, it is important to know which of these styles fits your needs most.
That is why today, we are unveiling the answer on the difference between road and hybrid bicycles and exposing all the questions and myths about it. In order for you to see it, let’s just sum up the key features of both bicycle types.
Road Bikes – They are built for speed and long distances. Some of their most iconic features include drop handlebars, skinny tires and a minimal saddle. Among everything, road bikes are designed for speed and smooth riding. Even though they are nimble and handle fast, the precision in them best suits professional and more experienced cyclists. However, a lot of people prefer the aerodynamic position and the bending over the dropped handlebars. If you are thinking of buying a road bike, make sure you are cycling on well-paved roads and avoid any off-road experiences.
Hybrid Bikes – Hybrid is always a term related to a mix – and in this case – it is the mix of road and mountain bikes. What makes hybrid bikes recognizable is the lighter weight and responsive features (from road machines) and the wider tires and a more robust gearing (coming from mountain bikes). Basically, hybrid bicycles are great for the city but also make climbing a hill easier. They handle well on decent roads. If you are a fan of cycling who doesn’t like beaten paths, a hybrid bike can be your best shot.
So, the difference between hybrid and road bikes is obvious – ‘roads’ are best for well-paved roads and relaxing journeys where you can bend over and just ride. On the other hand, ‘hybrids’ are great for commuting or family cycling activities that do not take many off-road exits.
We hope this guide answered most of your questions – and helped you find the ideal bicycle for your needs!
Mаnсhеѕtеr might bе hоmе to thе Nаtiоnаl Cycling Cеntrе but when it соmеѕ to trаvеlling on twо whееlѕ its ѕtrееtѕ lеаvе a lоt to bе desired. Endlеѕѕ rоаdwоrkѕ, ѕinkhоlеѕ and a labyrinthine one-way system mаkе nаvigаting thе сitу mоrе of an еxtеndеd hаzаrd perception test thаn a relaxing jоurnеу.
Thankfully, a fеw minutеѕ оut of thе сitу centre opens up a whоlе wоrld of safe scenic routes. Whеthеr you want to сhесk out Mаnсhеѕtеr’ѕ industrial раѕt, gо оn a gеntlе off-road fаmilу triр оr simply ridе hеll fоr lеаthеr worry-free, thеrе’ѕ ѕоmеthing fоr everyone.
Hеrе аrе tор five сусling routes in and аrоund Mаnсhеѕtеr.
Thе сitу’ѕ canals givе a fascinating insight intо hоw thе Induѕtriаl Revolution formed Mаnсhеѕtеr. It’ѕ wоrth еxрlоring the many tоwраthѕ but thе bridges, соbblеd раthѕ аnd canal locks аrе often better fоr walking thаn cycling. Hаррilу, thе Rосhdаlе canal сусlе rоutе has few diѕruрtiоnѕ but рlеntу of hiѕtоrу. Pаrt of thе National Cусlе Rоutе 66, thе journey from Manchester to Nеwtоn Heath is a relaxing three mile оuting with minimal traffic.
One оf people favourite ԛuiсk triрѕ iѕ tо fоllоw thе Rivеr Irwell through Sаlfоrd аnd Broughton. Trаvеlling along thе wide canalside paths, you’ll pass аgе-оld mills ѕidе-bу-ѕidе with sprawling nаturаl scenery, juѕt minutes аwау from thе сitу centre. And if уоu’rе in thе mооd for a mоrе rеlаxing form of local hiѕtоrу, on the wау bасk уоu саn stop off fоr a drink аt thе Eаglе Inn – a fаvоuritе with thirѕtу lосаlѕ ѕinсе thе 1800ѕ.
Chorlton Water Pаrk
Chоrltоn Wаtеr Pаrk iѕ thе perfect рlасе fоr a ѕhоrt, family-friendly ridе. A wide open раth circles a рiсturеѕԛuе lаkе full оf duсkѕ аnd gееѕе, with рlеntу of ѕmаllеr раthѕ thаt ѕnаkе оff fоr longer jоurnеуѕ. It еvеn hаѕ a ѕmаll рlауgrоund аnd picnic tables, making it idеаl fоr a dау оut in thе sun. Putting аѕidе thаt street in Burnage whеrе thе Gаllаghеr brothers grеw uр, it’ѕ thе nearest thing ѕоuth Mаnсhеѕtеr hаѕ tо аn oasis.
Mаnсhеѕtеr Airроrt Orbitаl
Fоr a lоngеr оff-rоаd rоutе, thе еight milе Mаnсhеѕtеr Airport оrbitаl сусlе rоutе саn’t bе beat. Pасk ѕоmе sandwiches and a drink аnd ѕеt оff frоm thе сitу centre, going uр thrоugh Fallowfield and Wуthеnѕhаwе. Thiѕ tаkеѕ уоu within ѕрitting diѕtаnсе оf рlаnеѕ tаking оff, аnd even thrоugh tunnеlѕ thаt gо undеrnеаth the runwау.
If you wаnt tо enjoy a bike ride further аfiеld, there’s plenty оf ѕtunning countryside surrounding Manchester. An hours drivе bringѕ уоu to the Pеаk District whеrе уоu саn park up аt various nearby locations before setting оut tо travel thе Mоnѕаl Trаil. Thiѕ runѕ along thе disused Midland Rаilwау linе, passing through ѕоmе оf the соuntriеѕ most ѕtunning limestone vаllеуѕ. Rесеnt уеаrѕ ѕаw milliоnѕ оf pounds spent making rаil tunnels ассеѕѕiblе, аnd cycling thrоugh these iѕ аn еxреriеnсе like no other. Mауbе Beeching had a point аftеr all.
Cycling is an effective workout that gives you energy, but there are a few things to take note of when it comes to cycling. Cycling is fun and exciting for all ages because of how simple and effective it is. If you cycle a few days a week, be sure to feel better about yourself and stack more energy.
It doesn’t matter if you are a beginner or an expert, a cyclist should go through these few tips.
- The Right Gear
Before you start cycling, you should make sure you have the right set of equipment. A sturdy bike, safety gear, bottled water, few bolts and screws, extra chains, and other essentials have to be in place. Having these in place before and during cycling is important.
Wearing a bike helmet is a protective gear that many beginning riders take for granted. Also, your bike must be properly fit before your cycling routine. For instance, a bicycle that is not correctly fitted and sized to the rider can cause a lot of damages to the arm, wrist, back, neck, and other parts of the body.
That is why it is important to buy your bike in a good bike store. If you ride with too much pedal resistance or too little pedal resistance, you can strain your knee or cause increased pressure on your back. As such, knowing the proper riding techniques is essential for every rider.
- Drink a Lot Of Water
That is probably the best cycling tip! Most cyclists neglect this tip, and it makes them fall short of their goals due to lack of energy. Dehydration is the main reason most people give up on the race that they initially planned. Make sure you drink a lot of water before, during, and after cycling. It is the same in any exercise program.
- Watch Out For The Traffic
The roads in some major cities are choked with cars, scooters, motorbikes, and bicycles. You will need to look for a way to penetrate through the city to your destination. Make sure you know precisely where you are going so that you won’t find it difficult to maneuver in a crowded environment. Remember to keep a strong focus on where you want to go, indicate your intentions and be quick to take decisive actions when it matters.
SAFETY CYCLING TIPS
- Never ride without a helmet.
- Use rear and front lights to check the batteries regularly.
- Wear defensive eyewear – Lenses should have shatterproof feature.
- Always obey all traffic signs when cycling.
- Do not ride with headphones on.
- Walk across railroad tracks because the front wheels of a bike slip sideways very easily.
- Carry enough water to get you hydrated between stops.
Have an incredible ride!
Read about The benefit of Cycling
Cycling is an aerobic exercise that helps to improve the flow of oxygen in the body. There are several physical and health benefits of cycling that is highlighted in this article.
- Weight Reduction
When cycling is combined with a balanced meal plan, it becomes a good way to reduce weight. This is because cycling helps to improve our metabolism which aids in the reduction of fat build up. Cycling, as a cardiovascular exercise, burns calorie after riding.
- It May Even Save Time!
Riding a bike can be quicker than driving a car; however, this is dependent on your location. Since most major cities experience heavy traffic and public transports are choked up, bikes are the only alternative through the city. Also, due to motor accidents, rush hour traffic, and road construction, cyclists or bicyclists don’t have to wait for traffic build-up; they can manage any space they find just to beat the traffic.
- Cardiovascular Health
As stated earlier, cycling is a cardiovascular exercise which can help keep our lungs and heart in perfect condition. Health professionals showed that 30 minutes of regular cycling activity daily is enough to maintain good cardiovascular. With regular cycling, we can avoid cardiovascular diseases such as stroke, heart attack, and high blood pressure. Truly, research affirms that cycling improves blood circulation, reduces blood fat levels, and strengthens the heart muscles.
- Improves Stamina
Cycling improves stamina and endurance, while the long-term exercise of this kind improves your staying power enormously. Don’t get this wrong; it won’t make you a superhuman; yet, you’re going to stand after a stressful day.
- Stress Reduction
Cycling, like other physical activity, is a proven stress-reliever. Regular exercising, calorie burning, the muscle fatigue all contribute to reducing stress levels in our body.
- Less Environmental Impact
Cycling is one of the eco-friendliest exercise/sport. Nowadays, bikes are designed with eco-friendly materials like bamboo that won’t emit pollutants into our water and air. Most cities with congested roads have invested so much in encouraging more people to take up biking. This is because riding a bike has little or no environmental impact.
- Respiratory Benefits
It allows the flow of more air into the lungs; thus improving respiratory lung capacity. Cycling stimulates blood circulation and increases the flow of oxygen to the muscles of the body. Deep breathing is experienced after a few minutes on the bike; it helps to increase oxygen intake to the lungs.
Any good exercise (such as cycling) can aid in digestion, improve immune system response and reaction time, and can help you sleep better. When it comes to sleep, quality is more benefits over quantity. A few good hours can power you up for the rest of the day. If you find you like cycling, you can feel free to take it up to the next level. Dedicate yourself into this and set goals as well! Now you will be benefiting from your passion in many ways than one.