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Pedal. It sounds almost like a warning, in this period, the call to move on two wheels using the strength of the legs. Thanks to this activity, which can also be carried out at home or in the gym with the classic exercise bike, it is good for muscles, tendons, bones and joints. And above all, you keep fit by fighting overweight. It is obviously necessary to be cautious, if the physical conditions are not optimal, to avoid too intense efforts, perhaps linked to hard climbs. But there is no doubt that this form of aerobic physical activity can help us feel better and can also become a tool to resume moving after an orthopedic surgery. He explains it, on the occasion of the World day dedicated to “bikes”, Valeria Gattoronchieri, physician specialized in Physiatry, part of the Physical Medicine and Rehabilitation team of the ASST Gaetano Pini-CTO of Milan.
An activity for everyone
Sure, it takes judgment. And don’t overdo it if you’re not trained enough. But there is no doubt that everyone, and at all ages, with the necessary precautions (never forget the use of a helmet) can make the most of this “green” and healthy mode of transport. “Cycling – explains Gattoronchieri – is a sport within the reach of most people because it is a low impact physical activity. This means that the joints are not subjected to particular stress, as can happen for other sports, for example running or athletics. It can be practiced by both young and old and the benefits are significant for both the cardiovascular and muscular systems “.
Before getting on the saddle, in the open air it is advisable to become familiar with pedaling at home, using the exercise bike: “The exercise bike it is no less useful than the bicycle, considering that there are many sportsmen, even at a competitive level, who use static bicycles for recovery after injuries. In the rehabilitation paths of the ASST Gaetano Pini-CTO this tool is inserted and used in our rehabilitation gyms by various patients, both by those who have undergone a major surgery, such as the insertion of a knee prosthesis, hip or a fracture of the femur, both by arthritic patients who derive particular benefits from the activation of the cardiovascular system, but also by parkinsonian patients, if they have a good balance and associated with a more specific rehabilitation project, because pedaling is a gesture that also trains the coordination of movements. We use the exercise bike, sometimes already during the hospital stay, so immediately after the surgery and frequently in outpatient or MAC courses “.
Move wisely
Physical activity can be dangerous for those who are not trained, because it can lead to cardio-circulatory overload and therefore fatigue for the heart as well as an increase in the accumulation of lactic acid in the muscles and therefore a greater risk for tendons and joints. . It is therefore essential to start calmly, starting with short aerobic efforts (that is, they allow you to supply the body with oxygen) such as those that are done by bicycle on a flat path.
We remember that cycling is aaerobic activity, which involves constant commitment and makes the heart and lungs work assiduously, unless it involves the appearance of out of breath, a sign that the body is struggling to keep up with the rhythm. Generally, when pedaling, muscle contractions and decontractions are repeated rhythmically and therefore this sport could be recommended, if the doctor considers it, even for those with slightly high blood pressure. Among the instructions for use, it is better to pay attention to the signals that the body sends, and in particular to the excessive stress on the thigh and calf muscles: you risk contracture. This is why it is necessary to stop as soon as the muscle begins to “pull”, even if you have the sensation of bearing the pain.
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