1.  Increase your cardio and good for your heart

If you are looking for cardiovascular exercise, basically good heart health, cycling is the way to go. Unlike most other activities that can be limited by weather conditions or available space, there is no limit to how far you can travel on a bike. Even riding up steep hills can provide a cardiovascular workout. It is worth noting that cycling does not put too much stress on your joints or ankles as jogging or running can.

2. Builds muscles

Cycling doesn’t just work out your heart; it also works out muscles all over your body, including those in your legs and lower back. Even if you are not trying to build muscles, you should know that the more muscle mass you have, the faster your body burns calories. It involves resistance training, which is excellent for toning muscles without stagnating them like in weightlifting. It is also an excellent non-impact activity for those with joint problems. Therefore if you want to spare your joints from contact on the ground, cycling is an excellent way.

3. Reduces stress and anxiety

Cycling is therapeutic; it relieves stress and rejuvenates the mind with fresh oxygen and blood flowing to your brain. Additionally, cycling offers a distraction from everyday thoughts and tension while also improving mental health through fresh air and exercise. It is a good form of meditation because it focuses on the present moment instead of letting your mind wander elsewhere. Also, cycling can increase positive emotions such as joy, gratitude, and compassion. It increases feelings of self-worth and respect for yourself as well as others. Cycling can be a means to achieving higher states of consciousness through meditative practice.

4. Cycling is social

Like walking or hiking, cycling is a relatively solitary activity that can be enjoyed on your own or in the company of others. It can be great for socializing as it allows you to chat before, during, and after riding. To be able to socialize you can take part in group cycling. It is also an excellent way for a family to spend their time together and make memories.

5. Eco-Friendly & Good for the Planet

Not only is cycling a low-impact, non-polluting way to get around town, it also gets you into nature and reduces air pollution from exhaust emissions. Every time you ride, you ensure you have contributed to a clean and green environment.

6.  Improves Self-Esteem

If you have low self-esteem, like most of us have, cycling will help you to make you feel better by improving your sense of achievement regardless of the distance you do. Pedalling is moving forward and the more you move forwards in life, the better you feel, which ultimately improve your self-esteem

7. Stimulates Creative Thinking & Increase Concentration

Have you ever noticed that you come back feeling more energetic and rejuvenated after a short bike ride? It is because cycling stimulates blood flow to your brain, which makes you feel more creative and gives your brain a break. Further, cycling regularly can increase your energy and concentration levels as it gets the blood pumping and stimulates the brain to release endorphins, making us feel good after exercise. Cycling also helps you stay alert during mentally intensive tasks by improving memory and mental processing speed along with overall brain function.

Summary

Regardless of what one prefers to do while on a bike, the benefits of cycling are endless, either physically but also mentally.

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Breathing technique is the basic thing every swimmers must learn. Swimming is one of the best exercises that provides a lot of physical and mental benefits. And if you aim to be a swimming athlete or you love to swim for a workout as a beginner, then you must learn the breathing technique needed in swimming. 

Learning different swimming techniques must go along with breathing. These are some of the crucial things that must be your pursuit as a beginner; because breathing while swimming prevents us from getting exhausted on time. Many swimmers are anxious to jump into the pool and start to demonstrate different techniques, one of the most significant challenges faced is the fear of breathing in water. Are you a beginner wanting to swim 100m, 200m, or more, and you don’t know how to go about it? You are at the right place. I will walk you through breathing patterns for different swimming techniques for a beginner.

Three keys are important when swimming regardless of the swimming style (breaststroke, backstroke, butterfly or front crawl):

1.RELAX: Fear of not being able to breathe in water or hold breathe for long is the major challenge of beginners that want to swim, but the muscles’ relaxation will help increase the capacity of the lungs to accommodate enough oxygen.  

2.BREATH IN WITH YOUR MOUTH AND BREATH OUT WITH YOUR NOSE AND MOUTH:  When your head is beneath the water, breath out (exhale) simultaneously with the nose and mouth, this will empty the lungs to permit enough oxygen to fill it up and when you raise your head slightly above the water inhale enough oxygen through the mouth. 

3. PRACTICE FREQUENTLY: As often said that practice makes perfect; the consistent practice of the breathing pattern from a short distance first will promote you to go for a long-distance.

As a beginner learning swimming, if you can efficiently master how to breathe 100m and 200m, it won’t be difficult to swim a farther distance. Breathing technique in a swimming pool of 100m or 200m is similar . Let discuss in detail how breathing is done for each technique:

Front Crawl Breathing Technique

The front crawl swimming technique is done in a prone position with the legs fluttering, and It is the most common technique done by swimmers. The breathing pattern is as follow;

• Maintain a streamlined body.

• The arm should move in a circular pattern above the water.

• Turn the head bilaterally to the left and to the right slightly above the water to inhale oxygen for every stroke.

• Exhale beneath the water with the nose and mouth at the same time.

• Aim one stroke per breath as a beginner for a distance of 100m and 200m.

Breaststroke Breathing Technique

The breaststroke technique is very comfortable and easy to practice. With breaststroke, you sway your arms under the water in a prone position simultaneously with the leg kicking movement. Breathing during breaststroke procedure;

• Lift your head slightly and not too far above the water.

• Inhale oxygen with the mouth immediately your head lifted above the water.

• Take in oxygen with your mouth and nose, whit the head under the water.

• Ensure the head is not too high as this will increase the risk of sinking.

Butterfly Breathing Technique

The butterfly technique is found to be complex compare to other swimming techniques; it requires greater body strength. It is done with both arms ahead of the head simultaneously, which creates a circle. DOLPHIN kick is peculiar to butterfly technique, and it is done twice to propel the swimmer forward. For breathing in butterfly technique, follow these steps;

• Keep the head straight or in a neutral position.

• Lift your head after the second dolphin kick.

• Take in enough oxygen with your mouth when the head is out of the water.

• Exhale with the nose and mouth under the water.

Backstroke Breathing Technique

Backstroke is an easy technique; it is a front crawl technique done in a supine position (head faced up). Backstroke is done similarly to the way front crawl is done with the arms bilaterally moved upward in a circular pattern. In backstroke, you don’t need to hold your breath for long since your face is up. Backstroke breathing pattern uses arm stroke;

• Maintain supine position.

• Breathe in oxygen when the right arm is about entering the water from the upward move.

• Exhale when the left arm is about entering the water from the upward move.

• practice frequently.

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elearningsport

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