Is Bicycling A Low Impact Exercise

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Bicycling is a low-impact exercise that mainly utilizes the lower extremeties that can be beneficial to people ranging from a youthful child to an elderly individual. Using a pedal to ride a bike on a regular basis can increase muscle strength and flexibility (Better Health Channel, 2015). There are two different stages, the Power phase and the Recovery phase. To better understand these phases imagine a clock, most of the power happens between the 12 and 5 o’clock position of the pedal stroke. This is when a majority of the primary muscles are activated. Hip flexion, along with hip and knee extension are the primary movements of a pedal stroke. The recovery stage begins between the 6 and 12 o’clock position in the pedal revolution. There is some knee flexion to help bring the pedal back to the top but helping that flexion is the greater downward force being placed on the opposite pedal, by the opposite leg. The muscles that help return the foot to the top range from the hamstrings and calves at the bottom of the stroke, pulling the foot backwards, to the quadriceps at the top, lifting the foot and knee back to the 12 o’clock position. There are several muscle groups that are used in the lower extremities to pedal a bicycle, which are the Quadriceps Femoris, Hamstrings, Gluteals, Gastrocnemius, Soleus and hip flexors. The upper extremities along with the transverse abdominus, oblique abdominal muscles, torso, and the lower back are the stabilizers for pedaling a bike (Lee &
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