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Perfect Warm-Up Exercises Before Cycling

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Performing warm-up exercises before cycle races or training sessions are important for preparing your mind and body for better performance. Apart from preparing your body and mind for cycling sessions, warm-up exercises also protect your body from harmful or minor injuries. Adapting a regular warm-up routine before your cycling session can help you feel more in control and relaxed. Don’t focus on what type of warm-up you need; instead, focus on the sensation running in your body. Warm-up is highly essential as it prepares our body and mind to perform their best while cycling. In this article, we have mentioned six perfect warm-up exercises to perform before your cycling session.

Importance of Warm-up Exercises

A good warm-up session turns on your energy system and helps you in riding smoothly. Our body starts the process of glycolysis to produce a good amount of energy required for cycling sessions. In the Glycolysis process, the energy is produced by breaking down fuel stored in our muscles. For doing so, our body requires a good amount of oxygen, so our heart rate and breathing increase to provide oxygenated blood to our muscles.

To start our cycling session without proper warm-up exercise is like asking our body to catch up with the glycolysis process, which isn’t possible as our body would require more oxygen than produced. Apart from strengthening our energy system, warm-up exercises are also increasing our blood flow, increasing our body temperature. This process makes muscles more flexible, increases joint motion, and makes pedal strokes more fluid.

6 Quick Warm-Up Exercises for Cyclists

Skipping your warm-up can save you some time, but it will surely damage your performance. Adapting a regular warm-up routine before your cycling session can help you feel more in control and relaxed. Don’t focus on what type of warm-up you need; instead, focus on the sensation running in your body. Read along to learn about six ideal warm-up exercises for the avid cyclist.

  1. Stretching Exercise:

    Stretching exercises help in loosening various body muscles by increasing blood circulation and improving muscle activity. It prepares your body for upcoming exercises and actual rides. The benefits of stretching exercises before any game are manifold and maintaining your body tone, and building your body in the right way for the long run.

    Listed below are different stretching exercises to perform for maintaining an optimum physique while riding.

    • Dynamic Stretches:

      Dynamic stretches involve performing repetitive motions while holding a comfortable position. This stretching form helps boost your functional range of motion along with stamina, agility, and mobility. Make sure your movements are deliberated, controlled, and smooth while performing dynamic stretches.

    • Active Stretches:

      Active stretching not only focuses on your physical strength but also your muscular strength. Active stretch contract the muscle which is not involved in stretching. You focus on the opposite muscle to relax and tone the target muscle. This type of stretching exercise helps in building strong muscular force and increases your strength.

    • Active Stretches:

      Active stretching not only focuses on your physical strength but also your muscular strength. Active stretch contract the muscle which is not involved in stretching. You focus on the opposite muscle to relax and tone the target muscle. This type of stretching exercise helps in building strong muscular force and increases your strength.

    • Active Stretches:

      Active stretching not only focuses on your physical strength but also your muscular strength. Active stretch contract the muscle which is not involved in stretching. You focus on the opposite muscle to relax and tone the target muscle. This type of stretching exercise helps in building strong muscular force and increases your strength.

    • Passive Stretching:

      Passive stretching usually requires external assistance while in position. You can use anything as external assistance, for example, a yoga brick, a strap, leverage, or even your body weight. While performing passive stretching, you focus on relaxing the exact muscle you’re stretching while using external assistance to maintain your form.

  2. Jumping Jack:

    Jumping jacks have been known for their benefits in strengthening and loosening body muscles. From the arms, spine, and upper body to your torso, legs, and feet, jumping jacks are an ideal way to loosen up all your body muscles by performing a single activity. Repeat the exercise at least 10-12 times; you can also divide this exercise into sets for obtaining optimum heart rate acceleration.

  3. Butt Kicks:

    Butt-kicks are a highly popular cardio exercise for strengthening your hamstring and improving your speed. They are an ideal exercise for loosening your butt muscles, thighs, hamstrings, and hip flexor. It also strengthens your quads and glutes and also prepares them for pedaling movements.

    Butt kicks also help boost your heart rate, increase your metabolic rate, and also helps in burning calories. Perform this exercise for at least one minute for gaining optimum heart rate acceleration and warm-up benefits.

  4. Squats:

    Squats are an ideal exercise for both losing weight and for building muscles. Their benefits are highly manifold, but it is also one of the most difficult exercises to perform. Squats are a compound exercise that focuses on every muscle group present in our body, along with hips and knees. Read below to learn about a different type of squats exercises:

    • Barbell Squats:

      barbell squats are performed using barbell tools, and the type of tool used determines the target muscle group. It places significant strain on your glutes, hamstring, and quads. It also strengthens the tendons, joints, and ligaments around your hips and knees. While this exercise is great for building and strengthening your leg muscles, it also boosts your performance in many ways.

    • Bodyweight Squats:

      Bodyweight squats are beneficial for strengthening your core and lower body muscles. Apart from that, it also helps in reducing injury risks, burning calories, and maintaining ideal weight.

  5. Leg Swings:

    Any avid cyclist can vouch from pain because of the tightness that engulfs around their hip area due to cycling for a long time. That’s why a cyclist needs to maintain their hip flexibility, as lack of flexibility can increase the risk of injuries. Leg-swing is a simple exercise that helps in increasing hip flexibility by loosening the muscles surrounding the hip flexor. Make sure you perform this exercise 10 times per leg for experiencing better flexibility and movement.

  6. Lunges:

    Lunges are an exclusive exercise for strengthening your quads and hamstrings. Runners aren’t the only ones who can gain benefits by performing this effective warm-up exercise. Lunges help improve muscle mass to strengthen, build, and tone your body, especially focusing on your legs, butt, and core. It allows cyclists to focus and improve their stability and mobility, which are key components.

    The leg movement activates the stabilizing muscle, which further develops stability, balance, and coordination. Performing on one leg decreasing our body stability, which forces our core and spine to develop and maintain body stability.

There you have it now, an ideal warm-up routine with effective exercises that can help you in improving your performance during training sessions or actual races. So, get ready, put on your helmet, and start cycling with desired stamina and strength.

Conclusion

Warm-up is highly essential as it prepares our body and mind for performing its best while cycling. In this article, we have mentioned six perfect warm-up exercises to perform before your cycling session. Adapting a regular warm-up routine before your cycling session can help you feel more in control and relaxed. Don’t focus on what type of warm-up you need; instead, focus on the sensation running in your body.

Here is an ideal warm-up routine with effective exercises that can help you in improving your performance during training sessions or actual races.

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