What happens to your body when you ride a bike every day?

Today, there are countless ways to maintain a healthy lifestyle, and one of the easiest and most accessible is by cycling.

Cycling can help reduce the risk of many diseases, from cancer, diabetes to arthritis and even depression. It helps to tone muscles, improve cardiovascular health, increase blood circulation and more.

Reduce the risk of cancer

Some studies have shown that cycling every day can help prevent the onset of cancer. People with moderate to high levels of physical activity, such as cycling and running, have a lower risk of developing cancer.

Reduce the risk of diabetes

Diabetes increases the risk of heart attack, stroke and increases blood sugar levels. Cycling every day helps reduce your risk of diabetes and it’s one of the best ways to control blood sugar, according to Boldsky. Research shows that cycling more than 30 minutes a day, will reduce the risk of diabetes by nearly 40%.

Increases heart health

Cycling makes the heart beat faster, which in turn enhances the heart’s health. Blood pumps faster helping to improve heart function. People who cycle every day are less likely to develop cardiovascular problems like high blood pressure.

Improves joint mobility

This is one of the best exercises to prevent the onset of arthritis as the joints in the legs are relieved. Cycling can also improve body strength and balance, according to Boldsky.

Increase bowel movements

Cycling is a type of aerobic exercise that accelerates breathing and heart rate, stimulating the contraction of the intestinal muscles. This will prevent bloating and help improve bowel movements.

Muscle toning

Regular cycling helps strengthen leg muscles and tone all muscles. Arm muscles are toned by the force to balance and support the body while cycling. Cycling is especially good for building muscles in children.

Support weight loss

Cycling is an effective way to remove unwanted fat from the body. Helps exercise thighs and buttocks and also speeds up metabolism, thereby reducing belly fat, according to Boldsky. Just 1 hour of fast cycling can burn a significant amount of calories and speed up the weight loss process.

5 causes of runner nausea when running (part 2)

  1. Eat and drink the wrong food before running

Highly acidic foods like citrus fruits, processed cheese or soda slow down the metabolism in the stomach to the small intestine but increase the risk of vomiting. Also, don’t eat foods high in fat, protein, or high in fiber before exercising. Because they slow down the contraction of food from the stomach, making you feel as heavy as containing a brick in your stomach while running.

In order to reduce food-induced vomiting symptoms, runners should not try to charge a lot of energy for two hours before the race starts. Only eat light snacks in small amounts are acceptable. If the adjustment to your diet isn’t working, you can take an antacid or pepto-bismol an hour before your workout. Nevertheless, runners should go meet a doctor to ask for the proper dosage.

  1. Do not stop running immediately

When crossing the finish line, some athletes stop running immediately, which can damage their stomachs. Therefore, experts advise that runners should continue to walk slowly instead of rushing to the curb to rest. This will give the body time to adjust as well as avoid stomach contractions. Not only that, remember not to drink sports drinks or eat too fast. Sipping some water and continuing walking to get the body back into balance are so much better for your health.

  1. Excessive dehydration

Experts said that sports players often feel nauseous when wearing thick sweaters to exercise too hard. They also believe that if losing more than 4% of body weight is the point that every exerciser should consider. Because thick and heavy clothes make your intestines not absorb fluids correctly, which led to a similar discomfort situation. Dehydration prior to entering the race is the main reason.

For not vomiting, runners should not be severely dehydrated. However, do not drink too much is also not a good idea as it may cause an adverse reaction. Runners need to know the ability of their own bodies to consume fluids. From that, applying the appropriate amount of water to create put your body into the best condition to enter the race.

5 causes of runner nausea when running (part 1)

Many runners often vomit at the end of the race, some suggest that it is a sign of active practice and competition. However, this concept is wrong. Understanding the cause, distinguishing each specific situation is essential to help the runner avoid vomiting after high intensity exercise. Runner’s World shows 5 main reasons for nausea after running, how to avoid and respond to this situation.

  1. The digestive system stops working

When running, oxygen-rich blood is carried out of the stomach and other non-vital organs for transmission to the lungs, heart and organs with high intensity of activity. At that time, the stomach no longer has enough normal blood source to digest nutrients, forcing to stop. So the runner is prone to nausea after training.

Carwyn Sharp, a sports physiologist and nutritionist, advises runners to try refueling with food and water at runtime to see how much fuel the stomach can handle while exercising. If you are consuming energy gels or other sugary foods, try to use the same water to aid digestion. When not exercising, simple sugars (such as glucose, fructose, galactose) are difficult to break down, so don’t overdo sports drinks or gels at the same time.

Experts also argue that running in hot or humid weather causes a similar problem because blood is diverted to the skin to cool down the body. In addition, dehydration also slows down digestion, you should stay hydrated enough to maintain a healthy stomach.

  1. Increase pressure on the stomach

According to expert Carwyn Sharp, running at high intensity will increase the pressure in the abdominal cavity. When you do that, you use your core muscles and breathe more, which can inadvertently lead to gastroesophageal reflux, causing nausea. The situation is more likely to happen if the runner consumes too much food and water before running.

Runner needs medication or dietary adjustments, staying away from foods that can irritate the esophageal lining such as: acidic, high-fat foods, tomato products, alcohol and coffee.