One very successful approach to increase mental health, strengthen muscles, and improve cardiovascular condition is cycling. Prominent proponent of holistic health, dr joseph mercola stresses the need of including clever techniques into your riding program to improve performance and general condition. Designed to help you maximize your ride, these are some of Dr. Mercola’s best cycling techniques for both novice and experienced riders.
1. Add interval training.
Dr. Mercola counsels including interval training into your cycling program to increase speed, endurance, and stamina. Periods of intensive cycling alternately with slower-paced recuperation times constitute interval training. Along with improving cardiovascular health, this method increases fat-burning efficiency. Starting with brief intervals, say 30 seconds of high-intensity cycling followed by one to two minutes of recuperation, advises Dr. Mercola. The high-effort intervals’ intensity and length can be progressively raised over time to test your body and raise your fitness levels.
2. Give Core Strength and Flexibility top attention.
Maintaining correct posture and stability on a bike depends on a strong core. To build your core muscles, Dr. Mercola advises including planks, bridges, and leg lifts in your exercise program. Furthermore important for avoiding injuries and raising general riding efficiency is flexibility. Targeting the hamstrings, calves, and lower back, stretching exercises help to improve your range of motion and ease stiffness. Regular yoga or Pilates lessons can also assist increase both core strength and flexibility, hence producing a more pleasant and efficient ride.
3. Rest and Listen to Your Body.
For long-term cycling success, Dr. Mercola underlines the need of rest and rehabilitation. Burnout, tiredness, and injury can all result from overtraining. He counsels including rest days into your riding schedule and paying close attention to the indications your body sends. Another absolutely vital element of recovery is enough sleep since it helps muscles heal and raises energy levels. Adding anti-inflammatory foods like turmeric and seafood high in omega-3s will also help to speed recovery and help to ease muscular aches.
4. Choose Appropriate Tools and Equipment.
Your comfort and performance will be much enhanced by wearing appropriate riding gear. The dr joseph mercola counsels choosing the correct saddle to prevent discomfort on lengthy rides and investing in a premium bike that fits your body correctly. Safety and comfort depend on wearing helmet, correct cycling shoes, and moisture-wicking clothes. Furthermore guaranteeing a comfortable and secure ride is routine bike maintenance including tire pressure checks and brake adjustments.
