Benefits of cycling
July 27, 2013
Benefits of cycling
Cycling on a regular basis can help you lose weight, improve your fitness and reduce stress. You will find plenty of tips on equipment and road safety.
Cycling is the third most popular recreational activity in the United Kingdom. An estimated 3.1 million people ride a bicycle each month.
Recommended physical activity levels
Children under five should do 180 minutes every day.
Young people (aged 5-18) should do 60 minutes every day.
Adults (aged 19-64) should do 150 minutes every week.
Older adults (65 and over) should do 150 minutes every week.
As an exercise activity, cycling has broad appeal. Toddlers, pensioners, the able-bodied or people with disabilities can all enjoy cycling if they have the right equipment. Read our guide to cycling for beginners, which includes tips on staying motivated.
Cycling is a good green form of transport and an excellent way to keep fit without putting undue stress on your joints. It saves you money, gets you fit and is good for the environment.
If is much easier on your joints than running and other high-impact aerobic activity and it still helps you keep in shape.
For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour’s riding, and tone their legs and bottom. If you ride up hills or off-road, you’ll also work your upper body.
The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. You could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You’ll soon feel the benefits.
Safety tips
Look behind you before you turn, overtake or stop.
Use arm signals before you turn right or left.
Obey traffic lights and road signs.
Don’t ride on the pavement unless there’s a sign that says you can.
On busy or narrow roads, don’t cycle next to another person.
When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely.
Don’t use headphones while cycling.
Never use a mobile phone while cycling.
Cycling equipment
We recommend wearing a cycling helmet can help prevent a head injury if you fall from your bike.
Your cycle helmet should meet the following criteria:
•It is marked as meeting the EN1078 Standard.
•It should be a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
•It is securely fastened by straps, which aren’t twisted, with only enough room for two fingers between your chin and the strap.
Replace your helmet every five years. Don’t buy a second-hand helmet – it may be damaged and may not protect you properly.
Being seen
If you use your bike at night or when visibility is poor, it is compulsory to have:
•a white front light
•a red rear light
•a red rear reflector
•amber/yellow pedal reflectors – front and back on each pedal
Reflectors fitted to the front and the spokes will also help you be seen.
Additional lights and reflectors
You can use other lights as well as the compulsory ones, but they must:
•be the right colour – white at the front, red at the back
•not dazzle other road users
If they are flashing, it must be at a rate of one to four equal flashes per second.
Check your bike is functional and safe.
Regular check the condition of the wheels and tyres, ensure that they are in good condition and running true
If you have a front mudguards check that they are secure and not in contact with the tyre
Check that the saddle is secure and in line with the handle bars.
Brakes must function and adequately stop the bike, check that there is sufficient brake pad. Cables should not be frayed inside the brake levers.
Handlebars should be free of play and straight.
Chain, gears and pedals should be free running and secure.
Bike security
The level of lock security should be increased the longer you intend to leave your bike unattended. Where you lock your bike and for how long are two important considerations when choosing your security level. Generally, bikes locked for longer periods of time or bikes locked on college campuses or in urban areas should use higher security.
Do not opt for low-cost combination locks they are very easy to open with little effort, a 3 digit combination lock has only got 1000 possible combinations, a 4 digit lock has 10000.
It is better to select locks with a key a good quality lock with a 6mm shackle would be sufficient.
If you select a lock that just secures the front or rear wheel on thing to consider is that the wheels can easily be removed and you don’t want to find that all you have left is the wheel securely fastened to a bike rack.
A better method is to select a good quality chaise with a nylon cover or a 10mm, flexible braided steel cable with a nylon cover. You can then secure frame and wheels and secure this with a good quality padlock.
Bike shelters and racks
Total Locker Service provides an extensive range of bike shelters and racks. Our bike shelters are all galvanised with an option to powder cot the frame in one of our range of attractive colours. Our bike racks are available in stainless steel, galvanised steel and galvanised steel powder coated. Get in touch If you are interested in a free no obligation quotation from our friendly professional staff