Outdoor cycling seems to have taken a back seat to the trendy, celeb-adored indoor cycling studios across the country, but by no means does that mean it’s an inferior way to sweat. Yes, the bumping beats of Beyonce’s latest hit may perk up your pedal stroke, but what about the overall workout? Does that stationary bike offer the same calorie blast as a real ride?
We consulted top cycling experts to find out the benefits of clicking on a helmet and hitting the open road:
You'll burn more fat.
To start, stationary bikes are different from road, mountain or triathlon bikes, explains Greenfield Fitness System’s fitness and lifestyle performance coach Ben Greenfield. "Most spin bikes have a ‘flywheel,’ which is a 30 to 40 pound wheel that provides the resistance as you pedal," he says. It’s because of this weight that the pedals will keep moving, even without a lot of power. The result: The flywheel often does a lot of the work for you (i.e. you burn fewer calories).
What's more, research has found that the elements presented by Mother Nature can lead to a tougher exertion and higher heart rate than a stationary ride. Plus, cyclists tend to recruit more muscle groups when exploring the countryside. "When you’re outdoors, you’re pedaling against the friction of road and wind resistance, and this motion requires more work from your hip flexors and quadriceps,. Fun fact: The average gal pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes!
You'll get stronger and faster.
Looking to up your ante for that next 10K? Hopping in the saddle may be just the training supplement you need to increase your endurance. According to The Bicycling Big Book of Training, "aerobic capacity is what it’s all about for cyclists -- the ability of your heart and lungs to deliver blood and oxygen to working muscles, and your muscles’ ability to use these energy sources to move you down the road or trail." And you'll get faster, too. During sprints, hill climbs, and other short, high-intensity intervals, your anaerobic system comes into play as you condition your muscles to withstand more intense activity. Working both your aerobic and anaerobic systems will boost your performance in any activity, allowing you to push past your perceived limits.
You'll clear your mind.
The mental gains from outdoor exercise have long been proven to outweigh those from the indoor fitness environment. A study in the journal Environmental Science and Technology, in particular, found that physical activity alongside “green space” lowered the brain’s stress levels and resulted in improved mood and self-esteem. We're not surprised. Sunshine, an open road, wind dancing in your hair -- it doesn’t get much better than that. "Some people find it hard to stay motivated while cycling indoors," adds Matt Pahnke, principal scientist at Gatorade Sports Science Institute and USA Triathlon Coach, "which leads to dropping exercise intensity or stopping altogether."
You'll have more energy.
Get on the outdoor bandwagon to banish gym boredom. You'll have more energy. Forget about feeling sluggish -- take a spin around the block, and you'll ride your adrenaline rush all day long.
Researched published in the journal Psychotherapy and Psychosomatic found cycling to boost energy levels by 20 percent and reduce overall fatigue by 65 percent! That’s because high-energy exercise like cycling triggers your brain to release that happy brain chemical, dopamine. And you don't have to train for a triathlon to feel the results: The participants rode at a low to moderate speed just three times a week.
@freshlygreens , we are committed to bring you the best approach to health and good life style routines to keep you stronger and aging Gracefully.
No comments:
Post a Comment