Cycling & Health Compendium.PDF
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Pobierz
Angebot
Zentrum für Gesundheit
der Deutschen Sporthochschule Köln
Centre for Health
German Sport University, Cologne
“Cycling and Health”
Compendium
Healthy Cycling Compendium
WELL
COM / Selle Royal Project
This compendium has been prepared with support from Selle Royal S.p.a..
Responsibility of:
Prof. Dr. Ingo Froböse
President of the Centre for Health at the Deutsche Sporthochschule, Cologne
Project management:
Kim Tofaute
Contributors/collaborators:
Ivo Ahlquist, Sascha Auerbach, Corinne Bender, Bianca Biallas, Leonie
Heckenbach, Nina Kehr, Gunnar Schmidt, Birgit Wallmann
2
Healthy Cycling Compendium
WELL
COM / Selle Royal Project
Zentrum für Gesundheit
.................................................................... 1
Introduction................................................................................................................. 5
Chapter 1:
........................................................................................................ 8
1.
Influencing negative aspects (diseases/risk factors) ......................................... 10
1.1
Body weight and adiposity ...................................................................... 10
1.2
Mental stress .......................................................................................... 13
1.3
Cardio-vascular diseases ....................................................................... 15
1.4
Fat metabolism and hypercholesterol ..................................................... 17
1.5
Spinal diseases and back pains.............................................................. 19
1.6
High blood pressure................................................................................ 21
2.
Cycling and Its Effect on the Organism ............................................................. 23
2.1
Stamina .................................................................................................. 23
2.2
Antistress training ................................................................................... 25
2.3
Power workout ........................................................................................ 26
2.4
Fat combustion ....................................................................................... 28
2.5
Cycling as joint protection ....................................................................... 30
2.6
Back pain prevention .............................................................................. 31
2.7
Quality of life ........................................................................................... 33
3.
Positive effects on health................................................................................... 34
3.1
Beauty / Attractiveness ........................................................................... 34
3.2
Heart function ......................................................................................... 36
3.3
Oxygen and circulation ........................................................................... 38
3.4
Balance / Equilibrium, ............................................................................. 40
3.5
The skeletal system ................................................................................ 42
3.6
Muscles .................................................................................................. 44
3.7
Immune system ...................................................................................... 46
Chapter 2:
...................................................................................................... 48
4. Bicycle types......................................................................................................... 49
4.1
Road Racing Bike ................................................................................... 49
4.2
Mountain Bike (MTB) .............................................................................. 51
4.3
Fitness or Hybrid Bike............................................................................. 52
4.4
Trekking Bike .......................................................................................... 52
4.5
City Bike ................................................................................................. 53
5.
Inspection and Maintenance.............................................................................. 55
5.1
“Do it yourself” ........................................................................................ 55
6.
The correct frame size....................................................................................... 56
6.1
Finding the classic frame size................................................................. 56
6.2
Determine the exact frame length........................................................... 57
7.
Saddle and handlebar adjustments ................................................................... 60
7.1
Saddle and seat height ........................................................................... 60
7.2
Handlebars ............................................................................................. 64
7.3
Handles / Handle tapes .......................................................................... 66
7.4
Pedals..................................................................................................... 66
7.5
Suspension systems............................................................................... 67
8.
Cycling clothing ................................................................................................. 69
9. Equipment ............................................................................................................ 71
3
Healthy Cycling Compendium
WELL
COM / Selle Royal Project
9.1
Bike accessories:.................................................................................... 71
9.2
Accessories bag ..................................................................................... 71
Chapter 3:
...................................................................................................... 72
10.
Principles of Correct Training......................................................................... 73
Stamina ............................................................................................................. 75
10.1
Exertion or exercise criteria .................................................................... 76
10.2
Training methods .................................................................................... 79
10.3
Planning the exercise ............................................................................. 81
10.4
Training programme ............................................................................... 83
11.
Healthy Cycling for Various Target Groups.................................................... 86
12.
Health Training Programme........................................................................... 88
12.1
Age ......................................................................................................... 88
12.2
Sex ......................................................................................................... 91
12.2
Type........................................................................................................ 92
12.4
Intensity of use........................................................................................ 93
12.5
Training goal ........................................................................................... 94
12.6
Health planner ........................................................................................ 94
12.7
Annual planning ...................................................................................... 95
12.8
Monthly planning..................................................................................... 96
12.9
Weekly planning ..................................................................................... 97
12.10
Training unit ........................................................................................ 98
12.11
Cycle training and mobility .................................................................. 99
12.12
Exercise duration and training effects ............................................... 101
A.
Additional Training with the Theraband ........................................................... 104
Exercises ............................................................................................................ 104
Exercise 1: Straight abdominal muscles (rectus abdominus).............................. 105
Exercise 2: Oblique abdominal muscles ............................................................. 105
Exercise 3: Back – shoulder muscles ................................................................. 105
Exercise 4: Back – rowing................................................................................... 106
Exercise 5: Upper back – side pulls .................................................................... 106
Exercise 6: Bottom – back – backs of legs.......................................................... 107
Exercise 7: Chest and shoulders – butterfly........................................................ 107
Exercise 8: Shoulders, back arm swing .............................................................. 108
B. Statistics and Facts ............................................................................................ 109
4
Healthy Cycling Compendium
WELL
COM / Selle Royal Project
Introduction
Health and well-being are two of the most important parameters, which directly
influence the quality of life of each and every individual.
Neither is a fixed condition, which we somehow hold, but instead are process events
for which we have to do something for them to exist. Which is why it is not for nothing
that lifestyle is so enormously important for health and well-being and therefore
requires an active way of life. If this principle is not adhered to, then in most cases
the initial problems arise relatively quickly. Therefore, it is not for nothing that
incorrect diet, too little exercise, stress and other factors are the cause (Stat. 1) of
many illnesses and yet are so easy to correct.
Fig.0: Wellness model
(Bild: Optimales Wohlbefinden = Optimum well-being)
There is no clear demarcation between sickness and health – both are processes
that are fluid and which can be influenced. Which makes it even more important for
this process to be directly and actively tackled by everyone, in order to profit from
personal well-being as intensively and as long as possible. Once the “opposite side”
5
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