Costly bicycle won't bring better results; tips for selecting the right bike for exercise

Watching cyclists glide effortlessly through the air in their stylish gear can make anyone feel like they, too, want to do something cool like this for fitness. More and more people are taking up the sport in Kerala, too, thanks to the emergence of brand-new cycling clubs, cyclothons, and triathlon events. There are various types of cycles, such as bicycles for regular travel (road cycles), mountain cycles, hybrid cycles, and sports cycles. There are also those priced from three thousand rupees to lakhs. Several things need to be considered before buying the right bicycle for you.

What to consider before the purchase?
Primarily, the chosen bicycle should be suitable for the person's height. If the bicycle's frame size is incorrect, it can cause body pain and discomfort. The correct frame size for each person needs to be found. Here's how.

Accurately measure the length from the crotch to the heel. To find this, stand straight without footwear. Then, place a book between your crotches and push it up as far as possible. With the help of someone else, measure the length from the part of the book (spine) touching the top of your crotch to the floor where your feet touch. Multiplying this length by 0.65 will give you the frame size for a regular bicycle. For example, if the length of your legs from the crotch is 25 inches, your bicycle needs a 16-inch frame (25 × 0.65 = 16.25). It is also necessary for the handlebars to be raised high enough to ride without hunching.

In sports cycles, one can lean forward and backwards while sitting and pedalling by holding the handlebars at various points. It is common to see those training for cycling competitions lean as far forward as possible towards the bicycle. However, they do this after obtaining expert training, without altering the natural posture of their spine. Therefore, it will not cause back problems. They make this change in body posture according to aerodynamic principles to achieve greater speed. When using street cat model cycles, good strength is gained in the shoulders and the anterior chest.

All such bicycles can be used by women. For women, it is better to use regular bicycles with a relatively lower crossbar. This will help avoid lifting the legs too high when getting on and off.

When cycling
Do not cycle in the same posture for extended periods. It can put excessive pressure on the spine, shoulders, and hips, leading to pain later. To avoid this, it is best to change your body posture by leaning forward (when climbing a slope) and straightening up as you cycle. Also, ensure the bicycle seat has adequate cushioning.

Do not forget these things
These are the things that regular cyclists should pay attention to.
∙ Do not cycle for at least half an hour after eating a full meal. It can cause many health problems, such as vomiting.
∙ If possible, drink a little water (one glass) before starting to cycle. Always drink water on time before you feel thirsty. This will prevent dehydration.
∙ Those who cycle long distances should carry drinks containing carbohydrates and electrolytes. This will help prevent mineral loss due to excessive sweating. Coconut water and lemonade with salt and sugar are good options.

∙ Those with significant fluctuations in sugar levels, those who experience sudden dizziness, and those with hyperthyroidism, heart disease, spondylosis, back pain, piles, fistula, knee pain, etc., should be especially careful when cycling. Start cycling only with a doctor's advice if possible.
∙ Wear close-fitting clothes while cycling. Loose clothing will make cycling more strenuous and increase the risk of accidents.
∙ Use a cycling helmet without fail. It can be obtained for ₹300-400. Using gloves and shoes will also make cycling comfortable.
∙ Those with anaemia and malnutrition may sometimes experience knee pain from regular cycling. Ensure you eat a balanced diet.

Is the exercise excessive? Know
There is a way to know if the exercise we are doing, including cycling, is excessive. The normal heart rate is 72 beats per minute. However, the maximum possible heart rate during exercise is 220 beats per minute. Subtracting your age from 220 gives you the maximum pulse rate you can reach during exercise. For example, if the age is 40, then 220 - 40 = 180. This means ensure your pulse rate does not exceed this level while exercising. If it exceeds, rest and bring the pulse rate down. Watches and fitness bands that help monitor pulse rates during cycling or other exercises are readily available. If you experience dizziness or fatigue during a ride, check your pulse rate.

There is also an easy way to know how fast to cycle. Being able to talk without panting is considered the healthy limit for this exercise. You can cycle until just before you start panting excessively.

Cycling and back pain
Many people mistakenly believe that cycling causes back pain. However, this is incorrect. Those who already have back pain should seek advice from a doctor or physiotherapist before starting to cycle. Cycling is a good exercise that helps prevent back pain. Also, those with knee pain and back pain can choose cycling as a comfortable exercise. Do not forget to seek expert advice in these situations.

How long to cycle?
Many people have doubts about how long to cycle. The purpose of cycling is also important. Some cycle to maintain fitness, while others cycle to lose weight. However, the amount of calories burned through cycling will vary from person to person. This depends on the cyclist's weight, the terrain, and the gears used. Cycling on an uphill and downhill terrain will not be the same as cycling on a flat surface. Therefore, it is not possible to specify how fast to travel per minute or how long to cycle. It can be estimated that one can burn between 100 and 500 calories per hour through various types of cycling.

Why gears on a bicycle?
Many people have this doubt. Especially those who use bicycles for exercise might think that reducing effort using gears is counterproductive. However, the opposite is true. Bicycles with gears are ideal for exercise. This is especially true when cycling on inclined or declined terrain; a bicycle with gears is very beneficial. You might get very tired climbing a slope for a short while, and your pulse rate might go beyond a healthy level. In such cases, you might have to stop cycling temporarily. Moreover, your knees will experience excessive strain at this time. However, when using gears, unnecessary strain can be reduced, or it can be adjusted according to one's fitness level. At this time, you do not need to use much force in your legs. Instead, keep pedalling continuously. The gears' sprockets change the force applied to the legs in the most effortless way. In short, gears are necessary for healthy cycling without getting excessively tired or bored.

Cycling on an empty stomach
Try not to start cycling on an empty stomach in the morning. Many people who wish to lose weight do this. However, this can lead to rapid fatigue. This can reduce the duration of cycling. It is best for those who are trying to lose weight to cycle continuously for more than 40 minutes. Moreover, cycling on an empty stomach can cause blurred vision and difficulty focusing, which can lead to accidents. In diabetic patients, a complication of low blood sugar (hypoglycemia) can also occur. Therefore, it is advisable to eat something light, like a banana, an egg, or a glass of milk, before exercising.

When buying an exercise bike
Stationary cycles and exercise bikes provide exercise benefits similar to those of cycling outdoors. Here are the things to consider when buying them.
∙ The height of the exercise bike's seat should be equivalent to the height from our foot to the hip. This can be adjusted in most stationary cycles.
∙ Those with large pedals and straps to help keep the feet in place are good.
∙ It should have a monitor to adjust and check speed, time, and calories burned.

∙ It should have a system for adjusting resistance.
∙ There should be adequate space between the seat and the handlebars.
∙ Those with a heart rate monitor are also recommended.