Biking is a fun
'green' way to get into great shape. Moreover,
it's cost effective and keeps your heart
healthy. For a person weighing 63 kg, an hour of
light intensity biking (16 to 20 kph)) burns
about 380 calories, at a moderate speed (20 to
22 kph) about 500 calories, and at a high
intensity (22 to 25 kph) about 635 calories.
Safety and proper bike fit is
important. The American Physical Therapy
Association has some good tips on how to cycle
* Proper body positioning :
the bottom of each pedal stroke, the knee should
be slightly bent and the hips should not rock
back and forth while pedalling. Hand position
should be changed frequently for greater
* Right seat (saddle) level :
You shouldn't feel as if you are sliding forward
or backward as you ride, which can create
needless stress on the arms and back.
* Right position of the handle
bars : This is determined b the rider's height,
strength, coordination and functional goals.
Higher handlebars place more weight on the
saddle. Generally speaking, taller riders should
have lower handlebars is relation to the height
of the saddle. Handlebars that are too far
forward could cause back strain.
* Stretch before you begin :
The hamstrings, quadriceps and glutes generate
the majority of pedalling force when cycling.
Tight muscles leave you more vulnerable to
strains, so to maintain flexibility, regular
stretching exercises are recommended. Stability
and balance exercises help with coordination of
cycling - related skills such as breaking and
cornering. Poor posture and weak muscles can
lead to problems, so if you are unaccustomed to
physical activity, don't attempt to do too much
Poor bike fit causes problems
* Pain in the front part of
the knee : Biking with a saddle that is too
low, pedalling at a low speed, overusing the
quadriceps (upper front thigh) muscles and / or
having muscle imbalances, such as strong
quadriceps and weak hamstrings causes knee pain.