7 keys to a healthy sporting life

Among all the cycling and healthy living tips you can get, here are 7 keys that are totally free.

Because there are many tricks, but the pillars that should govern your healthy sports life are based on 7 aspects as simple as they are straightforward. But we often forget them and do not comply with them, we focus on cycling or the sports activity we practice and we forget about the overall picture.

7 key aspects to practice cycling in a healthy way

It applies to cyclists or any athlete, although there are some of these 7 points that are more specific to cycling. But it doesn't matter if you go out on a bike, on a mountain bike, or do other activities to get in shape and then perform on the bicycle. Always consider these seven principles of physical, mental and emotional health.

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Normally, a block of objectives related to cycling nutrition is usually established. Here we indicate the 3 aspects of the 7 we have established related to nutrition:

• Base your diet on fruits and vegetables. Of course you need other types of food, especially protein, but the basis of your healthy diet should consist of fruits and vegetables. If the protein is then vegetable, so much the better. That said, don't obsess over losing weight, but rather it's about eating healthy. Because losing weight is not a symptom of health or performance. Eat lots of fiber, you will improve your intestinal transit and possible problems in the main support area of the cyclist, the buttocks, problems of ecstasy or venous engorgement.
  
  
  
  
• Hydration is basic. To eliminate toxins, digest better and improve blood pressure, hydration is essential. It is usually advised to drink around 2 liters of water daily (yes, water), but if it is a cycling day it is usually double. Drink water even without too much thirst. And, of course, no alcohol or sugary drinks.
  
  
  
  
• Finally, about nutrition, we advise you to consider advancing the time of your meals, of your 5 meals a day. Especially, have breakfast and dinner early, you will improve early digestion, sleep better and feel better especially if you train in the morning.

All this about your nutritional health. Your physical health is also important, and although we have delved into other articles about health in cycling, we can summarize almost everything in two notes:

• Try to rest properly. Don't stay up late. And, above all, do not negotiate less than 7 hours of sleep a day. In the world of cycling, rest is a fundamental part of any training guideline. It is another portion of your planning to get in shape. So rest and get a healthy rest routine.
  
  
  
  
• Also, if your aspirations are not professional in cycling, we also advise you not to reduce your sports practice to less than 3 times a week. It is better to go out 3 times a week for 40 kilometers on a bike or mountain bike, or even another sport, than to do it one day and do 120 kilometers. In cycling, totals are not worth anything. Only consistency counts.

We already have 5 tips. And we have 2 more left, in this case added to your nutritional and physical health. We refer to your mental and emotional health. Here they are:

• Find your tribe. Humans are social beings, so go out there and socialize. In fact, cycling is an excellent sport for socializing, because a wheel partner contributes a lot. And it's reciprocal. Pulls you when you're low on spirits, and vice versa. Teaches you new routes, and you to him too. It's mutual. But in addition, this helps your mental health: you talk, express many things, communicate and maintain your social relationships. It is essential for complete health. If you are already part of a club or a group, what to tell you: it is a magnificent social network for cycling and for once you get off the bike.
  
  
• Finally, enjoy nature. Not just for pure pleasure, but also for health. Nature implies quality oxygen and vitamin D in abundance. That is, health and happiness respectively. Therefore, both on a road bike and on a mountain bike, look for routes through rich natural spaces. More health and more inspiration.

In cycling, averages don't count

That's right: in cycling, averages don't count, as we have already pointed out. It's better to go out on a bike several times at lower intensity and shorter distance than a binge without a sense of consistency. And what's more: dismantle the idea of the Sunday cyclist that by going out one day and doing 100 kilometers, you can overdo it with your diet afterwards. Don't think that one thing compensates for the other. You will have broken a consistency if what you want is to lead a healthy life, and the route is not at all useful to harm your body based on excesses. Moreover, after 100 kilometers what better than to continue with your healthy routine: you will have gained physical form, you will recover better, and you will feel physically and mentally happier with yourself.