The Health Advantages You Get From Cycling

Health professionals know that to be healthy, you need to be active. Regular exercise can help reduce the risks of diabetes, cancer, heart disease and other life-threatening illnesses. One of the best ways to exercise is regular cycling. It is fun, easy, eco-friendly and what’s best is that it is for everyone! As of now, at least 1 billion people in the whole world own a bicycle.

 

6 Health Benefits of Cycling

Some cycles for fun or uses it for basic transportation, some ride it for sport and some ride it for exercise. But want to know what these people have in common? They all get the healthy benefits of cycling. Did you know that a person who cycles consistently can expect to live longer than those who don’t? There are numerous benefits related to cycling. In this article, we are going to show you some of the main benefits.

1. It fights stress

Just like any other exercise, cycling helps reduce depression, stress and anxiety. Apparently our brain releases happy hormones in the limbic and frontal regions of our brain whenever we cycle. Cycling outside is one of the best way to release out stress and also a good opportunity to think less and be one with our natural surroundings.

2. It is good for the heart

Cycling is an effective cardiovascular exercise that benefits the heart mostly. It improves heart muscles and lowers the levels of blood fat. Studies show that regular cycling reduces the risk of getting heart disease like stroke or coronary heart disease by 50%. It is recommended that you cycle at least 20 miles or 32 kilometres every week. Studies also show that a person who cycles regularly helps their lungs to function a lot better than before.

3. It burns unwanted fats

If you’re trying to lose some pounds to achieve your goal weight and body, cycling will be predominantly helpful for you. You can burn a lot of calories ranging from 300-1000 per hour, depending on how you cycle. If you keep cycling for an hour every day and keep a proper diet, you could burn at least 18 pounds of fat in just a year.

It improves cardiovascular health4. It improves cardiovascular health

Research shows that regular cycling lowers the risk of life-threatening diseases such as cancer, high blood pressure, diabetes and obesity. As cycling forces the heart to pound in a stable pattern, it helps enhances your cardiovascular health at check

5. It develops muscle strength

Biking uses most of your major muscles as you cycle. So riding your bike is especially great for building and toning muscles. You mainly build and improve muscles in your hips, legs, wrists, and forearms along with your shoulders, upper back and core.

6. It improves stamina

Cycling is one useful way to develop and improve your stamina, aerobic fitness and overall body strength. Most cyclists do not notice it at first but as time goes by, you will see improvement in your performance and realize you have gone better and farther than your previous records.

Amazing Bike Trails in America That You Shouldn’t Miss

Did you know that at least 47 million people ride a bicycle in America alone? There’s no doubt that trails are almost in every city and every state. From cemented road paths to rock-strewn mountain roads, America is the home of over 40 thousand miles of trails that are open to all kinds of riders.

_DSC3964

The best part of riding a bicycle is that these places are car-free so it’s safer and a lot calmer. It is probably one of the best ways to be in touch with nature and appreciate the natural world. So, what other reason not to get on a bike and explore?

If you’re in luck, there might even be a place near you that lets you rent bicycles for a very low price. And even if there isn’t, bicycles are unbelievably cheap that you could purchase one for more or less than $300.

Choose From These 18 Amazing Bike Trails in America

If you’re looking for new adventures and want to try sight-seeing, visiting bike trails is a recommended suggestion for you. In this list, we are going to give 18 places (whether it is a mountain or a paved road) that you can visit for fun or cycling training. If you’re lucky, some of these bike trails might even be in your city!

1. George S. Mickelson Trail Land:

Pavement /Mountain Distance: 108 miles

Type of Bike: Road/Mountain/Hybrid

Location: Black Hills, South Dakota

2. Oklahoma River Trail Land:

Pavement Distance: 13 miles

Type of Bike: All types

Location: Oklahoma City

3. Big Sur Land:

Mountain Distance: 100 miles

Type of Bike: Hybrid/Mountain

Location: Carmel, California

4. Jalama Beach Ride Land:

Pavement Distance: 30 miles

Type of Bike: Road/Hybrid

Location: Solvang, California

5. Shark Valley Trail Land:

Pavement Distance: 15 miles

Type of Bike: Road/Hybrid

Location: Miami, Florida

6. Flume Trail Land:

Mountain Distance: 14 miles

Type of Bike: Hybrid/Mountain

Location: Lake Tahoe, Nevada

7. Farmington Canal Heritage Trail Land:

Pavement Distance: 81 miles

Type of Bike: All types

Location: New Haven, Connecticut

8. Arkansas River Trail Land:

Pavement Distance: 11 miles

Type of Bike: All types

Location: Little Rock, Arkansas

trails9. Mount Tamalpais Land:

Mountain Distance: 30 miles

Type of Bike: Mountain

Location: Mill Valley, California

10. Rock Creek Park Land:

Pavement/Rocky Distance: 5 miles

Type of Bike: Mountain/Road/Hybrid

Location: Washington, D.C

11. Route of the Hiawatha Land:

Mountain Distance: 15 miles

Type of Bike: Mountain

Location: Wallace, Idaho

12. The Erie Canalway Trail Land:

Pavement /Mountain Distance: 300 miles

Type of Bike: Road/Mountain/Hybrid

Location: Albany, New York

13. Delaware and Raritan Canal State Park Land:

Pavement /Mountain Distance: 70 miles

Type of Bike: Road/Mountain/Hybrid

Location: Stockton, New Jersey

14.Row River Trail Land:

Pavement /Mountain Distance: 16 miles

Type of Bike: All types

Location: Cottage Grove, Oregon

15. Arizona Trail Land:

Mountain Distance: 300+ miles

Type of Bike: Mountain/Hybrid

Location: Sierra Vista, Arizona

16. Island Rail Trail Land:

Pavement Distance: 14 miles

Type of Bike: Road/Mountain/Hybrid

Location: Burlington, Vermont

17. The Cowboy Recreation and Nature Trail Land:

Pavement /Mountain Distance: 300+ miles

Type of Bike: Road/Mountain/Hybrid

Location: Valentine, Nebraska

18. American River Bike Trail/ Jedediah Smith Memorial Trail Land:

Pavement Distance: 32 miles

Type of Bike: All types

Location: Sacramento, California

Tips On Drinking While Training

posted in: Cycling, Tips & Advice, Training | 0

barA night out sounds good right about now. It’s been a long week. You are enjoying a long weekend. Or, it’s been such a tough day at the office, you deserve to tie one on. If you are at all health conscious, then read this: alcohol has no nutritional value. The energy calories in beer, 7 Kilocal per gram is not even a good short-term source of energy.

What’s Going On Down There?

When you ingest beer or any other alcohol, it goes straight to the bloodstream. Your body cannot recognize this foreign substance, deems it a toxin, and sends it all to the liver for processing and expulsion.

The liver works as fast as it can to break down or metabolize alcohol using its enzymes. In the meantime, the rest of the beer flows throughout your blood stream until there is room for it in the liver. While it is waiting it out in your bloodstream, the alcohol affects your organs and tissues.

Stop, Who Goes There? Glycogen Halts

Alcohol bugs out your body and makes you do stupid things. You might think that the carbohydrates in beer help with recovery, but they do not.

While the liver is metabolizing the alcohol, the carbohydrates in beer are unavailable for use as energy. The actual process of glucose converting into glycogen stops.

Gaining A Spare Tire

tireThe alcohol bugs out your system about as much as having excess glucose in the blood. In your body’s efforts to lower the blood glucose, it sends it to storage as fat. The reason the body does not transform it into glycogen is because that process is halted during alcohol metabolism.

I Could Eat

The body puts a lot of processes on hold while the liver metabolizes the alcohol. Only once the alcohol is gone from the bloodstream and the liver has flushed the toxins out does the body return to normal. Only then does the body tap fat storage to replenish the glycogen depleted from the muscles.

Most bodies metabolize alcohol at a rate of anywhere from 7 grams to 15 grams of alcohol per hour. The average 12-ounce beer contains 10 to 14 grams of alcohol. In other words, your liver will be preoccupied processing the alcohol in that one beer for 3 to 4 hours before it even touches the carbohydrates from that same beer.

Can’t Sleep?

Alcohol in the system translates to low blood sugar level. This messes up your sleep patterns. In particular, alcohol consumption interrupts REM sleep. This portion of Sleep allows your brain to process information from the day. Basically, during Rapid Eye Movement, your brain commits occurrences from each day to long-term memory once it finishes processing the information from the day.

Thirsty?

Alcohol causes you to have to pee more often, which results in dehydration. While you are getting up to pee constantly, you are losing even more sleep.

Are Your Muscles Shrinking?

musclesAnother way that alcohol consumption affects your body is that it decreases your muscle. When you cannot get enough sleep, your body produces less human growth hormone, HGH, which is responsible for building muscle. Yes, then you may be noticing that your muscles are shrinking.

Increased Cortisol

Cortisol is how the body deals with fight or flight stress. Having a few beers while with friends makes you jovial and a singing good time. In the aftermath, the cortisol increases, which negatively impacts your testosterone levels and makes you ready to fight an imaginary dragon or run from it. If you have not gone home yet, then you might play the fool in public or get into a bar fight.

Did Someone Say Reduced Testosterone?

Women and men both need testosterone for the development of muscles. Drinking alcohol regularly depletes testosterone, which is not good for your training. All that hard work is going down the drain when you drink.

Keep Your Training On Track

Rather than drink to deal with troubles or joys of any normal day, save up drinking for a special occasion. Avoid intake of alcohol on training days, especially right before or right afterward. The reason is that you need to take in som good carbohydrates so that your body can recover from the exercise.

Do opt for light beer, as it causes less for your body to process. Additionally, take in one glass of water between beers. Do not drink before a long or excruciatingly hot training session. If you just cannot resist, then be sure to drink plenty of water before and while exercising, and eat a good breakfast.

Basically, drinking is rougher on the system than you are led to believe by its prevalence in society. Commercials make it look like a good idea. Yet, if you are serious about your dedication to training and building a strong and healthy body, you are better off imbibing only on special occasions.

Sure, you might gain muscle mass, but that is actually a sign of health. Being skinny from drinking means your insides are screaming out for help. The liver is overworked, your blood sugar is a mess, you are getting fatter, and your muscles are getting weaker. It is not a pretty picture but sure is fun for the first few drinks, before flight or fight starts taking place. Do not lose sleep over drinking, because you will have trouble waking up to get moving your training day.

10 Reasons to Drink Beer for Better Health

posted in: Tips & Advice, Training | 0

Beer can be blamed for lots of things like meeting your current girlfriend, enhancing your greatest personal stories and bringing out your worst on the dance floor. However, the shocking news is that beer actually has several health benefits. It can keep your heart healthy, increase your immune system’s abilities and protect your bones. Get ready for a few rounds of beer!

heartbeat1. Keep Heart-healthy with Beer

Wine typically gets most of the credit as the adult beverage that reduces the risk of cardiovascular disease. But, beer is nothing to sneeze at where heart health is concerned. In fact, Italian researchers found that individuals who drink beer moderately have a 42 percent lower risk of heart attack than non-drinkers do. To play it safe, limit your intake to about a pint of 5-percent alcohol beer once a day.

2. Improve Creativity

Drinking a beer or three is not exactly going to make you super smart, but it could increase your creative abilities according to a study conducted by the Journal of Consciousness and Cognition. When 40 men watched a movie and completed verbal puzzles, the beer-buzzed individuals with blood-alcohol levels of .075 solved the verbal problems faster than the men who were totally sober.

3. Lower the Risk of Type 2 Diabetes

38,000 males who were not big drinkers were analyzed for four years, after beginning a moderate beer drinking regimen. Dutch researchers who conducted the analysis found that they were less likely to get type 2 diabetes after starting the moderate drinking. Increased drinking did not lower the risk for men who already enjoyed beer every day. The trick is to stick to one or two beers a night.

4. Make Your Kidneys Happy

Here is to never having to pass a kidney stone – ever. For each bottle of beer a man drinks a day, he lowers his chances of getting kidney stones by about 40 percent, This is according to researchers in Finland. They are not sure why this is, but it could be that the beer drinking increases the man’s need to visit the bathroom, allowing the kidneys to function better. The hops could also slow the release of calcium from bones, lowering the tendency for the calcium to get reabsorbed by the kidneys as painful kidney stones.

5. Have a Speedy Workout Recovery

Stand back, Gatorade. A new Spanish study reveals that beer can help a body recover from a workout. Researchers made study participants exercise until their body temperature got to 104 degrees F. After this; the participants had to drink beer or water. The individuals who enjoyed a post-workout beer were better hydrated than those who drank the water.

6. Boost Confidence with Beer

British researchers discovered that the more beer people consumed, the more they found themselves to be attractive. Another study had researchers ask participants who had enjoyed a real or fake beer to give a speech. When they were evaluated as to how good-looking, funny and smart they felt they were, the people who drank both real beer and the fake beer gave themselves high scores.

glasses7. See Things More Clearly

A Guinness a day keeps the eye doctor away? It seems that Canadian researchers think so. After finding that one beer a day actually helps to increase antioxidant activity in the eyes, it was concluded that cataracts can keep from forming in the eyes thanks to beer. Be careful, though, the opposite effect occurs when the drink count hits three or more a day.

8. Bring Your Blood Pressure Down

Harvard studies indicate that moderate beer drinking helps lower blood pressure better than wine or cocktails do. Increased blood pressure can cause a range of health issues including heart attacks or stroke.

9. Boost the Immune System

One or two beers a day boosts the immune system according to the Oregon Health & Science University. Scientists there gave monkeys vaccines to prevent smallpox, and then gave some of them access to alcohol. The others were relegated to sugar water. The monkeys who drank alcohol moderately reacted better to the vaccine than those who had the sugar water. Any animal that ingested too much of the beer had a not-so-great response to the vaccine, however.

bones10. Strengthen the Bones with a Beer

While it is true that drunkenness leads to falls and broken bones, a few beers each day actually strengthens the bones and protects them from breaks. According to a Tufts University study, men who had one or two beers had about 4 percent better bone density than non-drinkers did. Note that more than two beers a day caused bone density to lessen by about 5 percent.

About Mountain Biking for the Beginner

image of beginner mountain bike adviceIf you are interested in a new sport that will challenge your endurance and provides an excellent cardiovascular workout, then you may want to look into mountain biking. This is a fabulous way that you can increase your level of health and even raise the places that you consider traveling because it will give you something additional to do when you are away from your home.

If you’re interested, read more about our top mountain bike picks for 2015.

Before you take up mountain biking, you should visit your primary care physician and have a complete physical done. Let the doctor know what your intentions are, and ask if there are any restrictions that you should adhere to regarding this new endeavor. You want to be certain that you do not overlook any medical conditions that could put you at risk while you are enjoying your new activity.

While you are still thinking about it, you can begin to read up on mountain biking. For example, you will need to know what type of bike and gear are recommended for this type of biking. Remember that the terrain is vastly different than biking on the streets of your city. You do not want to depend upon your standard ten-speed bicycle if you are going to be going up and down mountains.

If you live in an area with nearby mountains, it is likely that you can find a gently used bicycle that will suit your desires in the beginning. You can check for refurbished bikes at your local shops and peruse the newspaper and other classifieds to find one that you can afford.

Before you purchase a bike, you should investigate the make and model. Just like with buying a car, some are better than others. You want to be certain that you are getting the best you can for the funds you have available.

Once you have your bike, you also need to get the safety equipment necessary for your trips. The first things you will need are a helmet and pads for your knees and elbows. Make sure that the ones you purchase adhere to the state and local laws where you will be riding. If you decide to make trips away from home, investigate what the local regulations are regarding safety equipment, and purchase other items as needed.

You will also need to make sure that you take along plenty of water and some food to eat while you are out. In the beginning, you may have a difficult time gauging how much you will need. Remember though that you do not want to become dehydrated while you are out, nor do you want to become too hungry and have your blood sugar levels drop dangerously low.

It is considered a good idea to ride along with one or more people. This safety in numbers will help to protect you should anything go wrong on your trip. While nobody likes to think about it, even small accidents are a regular part of life. By having others with you, you can be sure that an incident does not become a life-threatening situation. Everyone should have a cell phone, and at least one member of the party should have a flare in case it is needed for an emergency.

If you want something challenging and exciting, then you should consider mountain biking. Not only will you increase your level of health, but you will also have a fantastic time in the fresh air getting a look at nature.

Health Benefits Of Mountain Biking

posted in: Mountain Bikes | 0

of Mountain biking can be one of the most fun activities that you can participate in. The truth is; a lot of those that participate in this activity do so because it is incredibly rewarding and fun. However, there are other reasons to consider adding mountain biking into your routine. In this article, we will be going over the many health benefits of including mountain biking into your daily routine.

Health Benefits Of Mountain Biking:

1. Decreases The Chance Of Getting A Disease.

One of the biggest health benefits that you are going to get from mountain biking on the regular is the fact that it is going to decrease the chances of you getting heart disease. While you may encounter a bunch of bumps and bruises along the way, you will be able to achieve a much lower risk of heart disease and many other diseases, as well.

2. It Helps Your Joints.

Another big health benefit of mountain biking is the fact that it can give you all of the benefits of other cardiovascular exercises without all of the stress on your joints. You are going to be able to achieve the same benefits without suffering the discomfort and problems associated with high impact running and other activities of that nature.

3. It Can Decrease Stress.

Another huge benefit that you are going to get when you decide to go mountain biking is the fact that it can decrease the amount of stress that you deal with on a consistent basis. Because exercise can raise endorphin levels in the body, you are much more likely to be happy when doing it.

4. It Boosts Self Confidence.

Because you are going to be happier overall and because you are much more likely to achieve a fantastic body, you will likely show an increased and heightened self-confidence. You will achieve higher self-confidence levels by working out, and mountain biking that is going to make you feel better overall.

As you can see, there are plenty of different ways in which mountain biking can be beneficial to your health. Not only is it going to allow you to get more exercise into your daily routine, but it is going to allow you to have a lot of fun while doing so. Plus, you will be able to achieve a better overall body appearance that can further inflate the level of self-confidence that you have and display.

Conclusion

The truth is; a lot of people decide to incorporate mountain biking into their daily lives simply because they enjoy it. However, the truth is, your entire health is going to benefit from incorporating something like biking into your daily routine. It will be a wise activity to consider if you are young and old. If you are planning on incorporating it into your routine, you will want to be sure that you end up finding a good mountain bike to purchase and use.

The ideal mountain bike is going to be one that allows you to get a safe and effective exercise in. Be sure to look for a bike that fits your height and body composition as well as one that will allow you to effectively workout while riding up and down mountains and other kinds of roads/hills.

How To Find The Best Mountain Bike in 2015

posted in: Mountain Bikes | 0

image of best mountain bike 2015If you’re trying to figure out how to get the best mountain bike and then enjoy using it, you can learn more about that here. Since there are many to select from and a lot of benefits, it can take a little research to find what you like about them.

You’re going to want to go to a store to physically see and try out the mountain bikes when you first get started. If you cannot find a specialty store, at least go somewhere that you can figure out what size of bike you should look at online. If all else fails and you can only order one online, figure out what size in the way of inches your bicycle should be. That way, you can make an order for something you will be able to fit comfortably on and be able to ride for quite some time.

Why Mountain Biking Is So Great

One great thing about mountain biking is that you are going to be able to get out there and be in nature for a while. With today’s push for everyone to be online all the time no matter the situation, sometimes it’s nice to be able to leave all of that at home and get out. Sure, you may want to bring your phone in case you get hurt or stranded, but when riding you won’t have time to use it. You can make your destination somewhere nice out in the middle of nowhere, or you can even tour the city you live in.

Mountain Bike Buying Considerations

image of beautiful mountain bike trailThe mountain bike should be of good quality so it can last you a long time. Otherwise, you may be stuck with something that’s not going to hold up, and then you’ll have to replace it or parts on it. Either way, you don’t want to have to deal with replacing your bike after just a few rides, so make sure that you go with quality over price, if at all possible. You can even get a good starter bike for cheap if you go with a lower end model, but make sure that it’s at least from a good company.

There are people that decide to go on treks that last many days across cities and states. If you decide that this is what you want to do, you’re going to need to pack accordingly. You’ll probably just be able to have a few things on you, but at the least you need a tire patching kit along with a first aid kit just in case you were to get hurt. You should also make sure not to go too far out to where it would take someone a long time to help you if something were to happen that called for it.

Read Up On The Forums

Cycling forums, specifically about mountain bikes is a great way to learn about the best products available. Most people are willing to help newbies get started and often share their valuable advice.

Here are a couple of places to start:

  1. Pin Bikes Forum
  2. Bike Radar Forum
  3. Rovo Bike Reviews

Conclusion

Mountain biking is a great way to get exercise when you want to lose weight or just keep yourself healthy. It keeps your heart going, and it also is a great way for you to get your legs stronger. You can use this as a way to not only go out and have fun, but you can track your progress through a fitness tracker or just through a journal. By keeping up with riding on a regular basis, you can for sure have a good time riding while you get fit at the same time!

Anyone can get into mountain biking and find out what they like the most. You can use this advice to find a good platform to start off on. Then you can branch out and try new things as time goes on.

Cycling Can Help You Stay Fit

posted in: Cycling | 0

home_showcase_banner_1

People like being healthy and fit, and for this they try anything that they can. You will see many people following strict diets to lose weight, they go to the gym to exercise or they go to nutritionists to set them the appropriate food that they can eat.

However, more and more people forget about the benefits that the nature can bring them. It’s not just about the fresh air that you have, but exercising outdoor brings more benefits than exercising in the gym.

From the multitude of sports that can be practiced outside, but also inside, we have chosen to talk about cycling. This is a wonderful activity, that helps you stay fit and in a good shape.

new_belgium_beer_bikeCycling can be done simply for pleasure, or you can also become professional cyclist and participate in competitions. However, it doesn’t matter if you ride the bike for fun or if you go professional, as the passion is the only thing that matters in practicing this sport.

Here are a few reasons why you should practice this sport.

It’s a Great Transport Mean

If you want to go from one place to another, the bicycle is one of the fastest means of transport, especially if you are moving around your local area. Instead of waiting for the bus or ride the car for one hour in a terrible traffic, take the bike and enjoy the ride. You will be able to avoid the rush hour and it’s also an excuse to make some physical exercise.

Improves Sleep

Cycling is one of those activities that exposes you to the daylight. This is also the reason why your body will reduce the production of the stress hormone, called cortisol. Studies have shown that if the stress hormone is reduced, the sleep will improve considerably. This is because a high dose of cortisol prevents your body to enter the regenerative sleep that you need so much.

Better Looking

Any physical activity makes you look younger, but cycling also helps you reduce the signs of aging. The circulation in your body is increased, this way the cells will receive more oxygen and nutrients, while the harmful toxins will be flushed away. Cycling also helps your body to produce more collagen, which is so needed for a younger aspect. In addition, the collagen will also improve the aspect of wrinkles; the collagen is also responsible for a faster healing process.

Cycling_banner

Better Way of Thinking

This doesn’t mean that you will be thinking differently. This simply means that your brainpower will be increased. If you are wondering how, the explanation is really simple – while cycling, every muscle in your body is exercised. This means that you will have an increased intake of oxygen in your body, and some of this oxygen will also reach your brain, improving the synapses.

Beats Illness

thonetbike3It’s said that an apple a day, keeps the doctor away. Today we can say different, as cycling helps you do this. It was proven that if people exercise moderately, those cells that are responsible for immunity become more active, being ready to fight any infection or illness. Researchers have proven that those people who cycle for at least 30 minutes per day, almost every day of the week, are less exposed to illnesses.

Ecological

Everyone says that they want a clean environment, but nobody does anything. Things can change with a bicycle, as the bike produces zero pollution. Apart from this, in the same space that you need to park a car, you can park about 20 bicycles. You also don’t need any fuel to use the bike, but you have to know how to actually ride it.

There are many benefits of using the bicycle, not only staying fit and being healthy, but you socialize easier, you spend more time outside and you say ‘no’ to being sedentary.

Come to us at Gears4Biking and find out more about how to stay healthy with the bicycle!