Bicycle

Bicycling is one of the perfect exercises that health experts recommend. According to WHO, a-year-bicycling can drop down the ratio of heart disease, diabetes type II, obesity 50 %; the ratio of high blood pressure, 30%. But too many people think lightly of bicycling. How many of you stretch before bicycling? I don’t believe many of you stretch enough or even yet, you don’t stretch at all. The reason is that you don't think it's a serious exercise like football or soccer. In reality, most problems related to bicycling are safety concerns such as wearing helmets or knee pads, light signals, brake adjustment, etc.

 But before bicycling, sufficient amount of stretching is vital for the inside and outside calves first.  Don’t forget to adjust the right angle for the seat.  Posture is very important to reduce ‘pain in the butt.’ A-wrong-way pedaling can overburden your knees and ankles. Moreover, if you are a male and have prostate problems, you should avoid a long riding.

Weight Training for Old People

‘Weight training’ seems to be a taboo for senior citizens. Many of them avoid lifting even small water bottles.  It's understandable, because many old people are suffering from arthritis, rheumatism and back pain. They want to avoid anything that they think a burden to their muscle.

But health experts say that weight training actually help old people regain muscle power. In a research, doctors had old people practice weight training once a week. To their surprise, most of participants regained 60 % of muscle strength of typical young man’s.

This doesn't mean you can start dumbbell workout right away. Before you start, you must discuss your health history with doctors and trainers first. And you must follow their advice.