Cycling & Health Compendium.PDF

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Angebot

Zentrum für Gesundheit

der Deutschen Sporthochschule Köln

Centre for Health

German Sport University, Cologne

“Cycling and Health”

Compendium

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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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