Improve Memory
Cycling not only strengthens the body but also greatly helps improve memory. According to a recent report by Men’s Health magazine in the United States, a new study from the University of California found that cycling daily can help enhance memory. Scientists from the university's Center for the Neurobiology of Learning and Memory conducted a study involving 54 participants, some of whom had memory impairments and others who were normal. The participants first viewed a set of images, after which half of them cycled for 6 minutes while the other half remained seated. One hour later, they were asked to recall the images they had seen, and saliva samples were taken from the participants.
The results showed that the "cycling group" exhibited a significant increase in alpha-amylase levels in their saliva, indicating a substantial improvement in their memory. Dr. Sabrina Segil, the lead researcher of the new study, stated that cycling can enhance memory in both those with strong and weak memory abilities. This is because exercise helps increase levels of norepinephrine in the body, and higher levels of this chemical in the brain play an important role in improving memory.
Improve Cardiopulmonary Function
Cycling requires the coordination of muscle strength throughout various parts of the body. However, the most crucial factor is the strength of your own cardiopulmonary system. Therefore, our regular exercise should focus relatively on improving cardiopulmonary function, primarily through aerobic activities — and the best way to do this is through cycling.
Although running significantly improves cardiopulmonary function, it engages different muscles than cycling does. Climbing hills on a bike can indeed be strenuous and is a good way to enhance leg strength. You can also do barbell squats (but be careful not to overdo it and risk muscle or other injuries). These can serve as supplementary exercises, but don’t always focus primarily on running. Otherwise, your thighs may become overly bulky, consuming too much oxygen and leading to quicker fatigue during cycling. What cycling requires is endurance, not explosive power — improving overall cardiopulmonary function is the key. Other options include swimming, ball sports (such as basketball and badminton), jump rope, and brisk walking...
Upper body strength allows you to better control the bicycle, which means you also need to target and train muscles in the chest, abdomen, waist, and back. Dumbbells, push-ups, sit-ups...
Cardiopulmonary function refers to the body’s ability to take in oxygen and convert it into energy. This entire process involves the heart’s blood production and pumping functions, the lungs’ oxygen intake and gas exchange capabilities, the efficiency of the circulatory system in delivering oxygen to all parts of the body, and the muscles’ ability to use that oxygen.
It is worth noting that it’s best not to exercise right after waking up in the morning. In the early morning, blood viscosity in the body is relatively high, and intense exercise can be hard on the cardiopulmonary system, potentially causing blood clots. It’s better to schedule workouts between 16:00 and 18:00 in the afternoon.