Velotur will help relieve the stress of everyday work. To the day-off, held in this way, passed with good health, you need to know the basic rules of the cycle.
The following factors affect the state of health during the cycle of : the peculiarities of adaptation of the organism to physical loads, air temperature, difficulty and duration of the route, level and distribution of load, food and drinking regimen, weather, equipment.
When preparing for a bike it is important to know the contraindications, choose the optimal level for yourself and take into account the main factors affecting your health.
How to choose the optimal mode of loads of a cycling for a beginner?
It is known that children and adolescents( up to 12-15 years old) are hard at adapting to heat and prolonged physical exertion. But already at this age they can participate in bicycle tours on a par with adults, provided that the load will be minimal.
Children 12-15years can participate in bike tours, the route that runs a
To find the optimal level of difficulty and duration of the cycle route and the mode of alternating loads and rest according to your level of fitness, take a step-test.
If the test shows that you are in an "excellent" form, you can go to a 1.5-2 hour cycling tour or 3-hour bike tour on a flat road, with one or two 15-minute breaks for rest.
With a "good" level of training, it is advisable to limit the cycle on a flat road no longer than 1.5 hours with two 10-minute breaks for rest.
Easy 10-15-minute warm-up at the start will "warm up" the muscles and increase the tone of the whole body.
In order not to overload the heart during a bike tour, be guided by your health and heart rate changes. To control the pulse during the cycle is the easiest way with the help of a pulsomer.
During the first 15 minutes of each set, the bicycle's pulse should gradually increase to the optimal level( 50-60% of the maximum heart rate).Maximum heart rate = 220 - age( years).
For example, you are 25 years old. Your maximum allowable pulse is 195, and the optimal pulse is 100-120 beats per minute.
Finish each set of the bike tour, starting to reduce the load for 10-5min before rest.
Cycling on a hot summer day when the air temperature exceeds 27 ° С, and humidity - 40% can lead to deterioration of health, dehydration and heat shock. Therefore, it is better to choose warm, but non-hot days( 21-27 ° C), without precipitation, with a low level of humidity( up to 20-35%).
It is best to go to the bike tour in the least hot time: in the morning or after dinner. By the way, people who are accustomed to conditioned air, suffer heat worse. And lovers of saunas and baths, visiting them 2-3 times a month, on the contrary, carry it easier.
Helps to resist the heat daily consumption of 250-500 mg of vitamin C( 1-2 oranges or 1-2 Bulgarian peppers, or half a glass of a glass of black currant).
Outfit for the bike tour
Bicycles on uncomplicated rough terrain are the safest. However, it is advisable to wear a kantriya helmet or helmet-bowler, sunglasses and lightweight bicycle gloves. The helmet will protect your head in the event of a blow or fall from the bicycle, and velor-gloves are sewn cushions for comfortable driving.
Close clothing made of synthetic fabrics can constrain movement and prevent sweating and normal thermoregulation, which can lead to a thermal shock. Therefore, the clothes for the bike should be either special( professional) or from natural hygroscopic materials: linen and cotton.
Cycling: what and how to drink
During 1-3 hours of cycling of medium complexity, depending on the weather and the level of fitness, with sweat and breathing, the body loses up to 2-3 liters of water. Due to water deficiency in the body and loss of sodium with sweat, the water-salt balance is violated in the body: thirst, weakness, dizziness appears. Therefore, it is impossible to violate the right drinking regime!
Favorite by many sweet drinks( juice, kamchat, mors) it is desirable to drink not less than an hour before the "start".Consumption of sweet drinks directly during a short cycle is irrational.
Going to the bike tour, take 1.5-2 liters of salted water with you( at the rate of 10 g of salt per 1 liter of water)."Chip" of the correct drinking regime is that you need to start drinking without waiting for thirst: 200 ml of water - for 10-15 minutes before the "start", and throughout the trip - 100-150 ml( 4-5 sips) throughevery 10-15 minutes.
Contraindications to cycling:
- bronchial asthma of physical activity;
- acute stages of diseases, including ARVI;
- chronic diseases in the acute stage;
- organic diseases of the central nervous system;
- malignant neoplasms;
- postoperative conditions;
- diseases of the musculoskeletal system: tendentitis, bursitis, tendo-vaginitis, arthritis, arthrosis, knee joint injuries;
- diseases of the cardiovascular system: hypertension with frequent attacks, heart failure, angina with frequent attacks, heart and aortic aneurysm, myocardial infarction, etc.;
- Decompensated diabetes mellitus.
Participation in cycling should also be abstained within 2 weeks after acute respiratory illnesses and influenza;for 1 year - after concussion and fractures of the bones.