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To be fit and healthy you need lớn be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes & arthritis. Riding your bicycle regularly is one of the best ways to lớn reduce your risk of health problems associated with a sedentary lifestyle.
Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children khổng lồ older adults. It is also fun, cheap & good for the environment.
Riding lớn work or the shops is one of the most time-efficient ways khổng lồ combine regular exercise with your everyday routine. An estimated one billion people ride bicycles every day – for transport, recreation and sport.
Cycling for health & fitness
It only takes two lớn four hours a week to lớn achieve a general improvement to your health. Cycling is:Low impact – it causes less strain and injuries than most other forms of exercise. A good muscle workout– cycling uses all of the major muscle groups as you pedal. Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how lớn ride a bike and, once you learn, you don’t forget. Good for strength & stamina– cycling increases stamina, strength and aerobic fitness. As intense as you want– cycling can be done at very low intensity to lớn begin with, if recovering from injury or illness, but can be built up to a demanding physical workout. A fun way lớn get fit– the adventure & buzz you get from coasting down hills và being outdoors means you are more likely to lớn continue to lớn cycle regularly, compared to other physical activities that keep you indoors or require special times or places. Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.
Health benefits of regular cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels và lungs all get a workout. You will breathe deeper, perspire and experience increased toàn thân temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:increased cardiovascular fitness increased muscle strength và flexibility improved joint mobility decreased găng tay levels improved posture và coordination strengthened bones decreased toàn thân fat levels prevention or management of disease reduced anxiety và depression.
Cycling and specific health issues
Cycling can improve both physical & mental health, and can reduce the chances of experiencing many health problems.
Obesity và weight control
Cycling is a good way to lớn control or reduce weight, as it raises your metabolic rate, builds muscle và burns toàn thân fat. If you’re trying to thất bại weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied khổng lồ suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour xe đạp ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease & cycling
Cardiovascular diseases include stroke, high blood pressure & heart attack. Regular cycling stimulates và improves your heart, lungs & circulation, reducing your risk of cardiovascular diseases.
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Cycling strengthens your heart muscles, lowers resting pulse và reduces blood fat levels. Research also shows that people who cycle khổng lồ work have two lớn three times less exposure lớn pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged trăng tròn to 93 years found that regular cycling protected people from heart disease.
Cancer & cycling
Many researchers have studied the relationship between exercise & cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to lớn be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis và cycling
Cycling improves strength, balance and coordination. It may also help lớn prevent falls và fractures. Riding a xe đạp is an ideal size of exercise if you have osteoarthritis, because it is a low-impact exercise that places little ức chế on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness & cycling
Mental health conditions such as depression, stress và anxiety can be reduced by regular xe đạp riding. This is due to lớn the effects of the exercise itself và because of the enjoyment that riding a bike can bring.
Hand cycling & health
Hand cycles are similar lớn recumbent tricycles, but they are powered with hand instead of foot pedals. Velcro straps can be used lớn secure the hands to lớn the pedals if necessary.
This style of tricycle allows amputees, people with spinal injuries & those recovering from certain conditions such as stroke khổng lồ cycle as a khung of exercise và recreation. Hand cyclists get cardiovascular & aerobic benefits similar to lớn those of other cyclists.
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