One amazing kind of exercise that increases endurance, develops muscles, and improves cardiovascular health is cycling. Like any physical exercise, though, it can strain your joints, especially if you bike often or push your body to its capacity. Advocates of holistic health, dr joseph mercola says that maintaining your joints and enhancing your general cycling performance depends on including low-impact strength training into your program.
Why low-impact strength training?
Low-impact strength training programs are meant to increase joint stability and develop muscle without too taxing the joints. Low-impact motions assist in maintaining the joints by spreading the load more fairly among muscles, unlike high-impact sports like sprinting or leaping that over time can cause wear and tear. For cyclists specifically, this kind of exercise helps to develop the muscles supporting important joint regions such as the knees, hips, and ankles.
Key Benefits for Cyclists
Low-impact strength training, according to dr joseph mercola, can greatly lower the chance of injury—especially for those who ride often. Particularly the quadriceps, hamstrings, glues, and core, strengthening the muscles around the joints can help you build a more balanced and sturdy basis for your body when riding. Particularly on extended rides in difficult terrain, this helps ease joint stress.
Additionally, stronger muscles allow for improved general body mechanics and assist in the absorption of damage. You will be able to ride with less effort and greater force as a result of this, since it not only protects the joints but also enhances the efficiency of your cycling.
Exercises to Incorporate
Dr. Mercola advises adding in your training program a range of low-impact workouts like:
Bodyweight Squats:
Crucially for supporting your knees when riding, these engage the glutes, hamstrings, and quadriceps.
Lunges:
While strengthening the hips and legs, this exercise helps enhance balance.
Planks:
Maintaining good riding posture and lowering pressure on your spine depend on a strong core.
Resistance Band Exercises:
Resistance bands enable a low-impact, under-control exercise that strengthens important muscle groups without causing joint strain.
The importance of consistency
Dr. Mercola suggests including these workouts at least two to three times a week to get the optimum effects. Consistency is essential; as it lets your muscles progressively get stronger and offer long-term joint protection. Cycling combined with consistent low-impact strength training not only protects your joints but also results in a more fluid, forceful ride.
