Latest news with #MichaelFredericson
USA Today
4 days ago
- Health
- USA Today
Yes, biking can be a lot of fun. But is it good exercise?
Yes, biking can be a lot of fun. But is it good exercise? Show Caption Hide Caption Improve gut health with these targeted exercises These targeted exercises can help with bloating, inflammation and gas. Reviewed Few summer activities are as popular as cycling. Whether you're going for a leisurely ride along a city bike trail, hopping on a mountain bike to practice stunts and explore nature or using your bicycle as a mode of transportation to and from the store or work, you're sure to spot other cyclists nearby. In fact, cycling is the third most popular recreational activity in the U.S. with more than 56 million Americans doing it in 2024 alone. But beyond being a lot of fun and good for one's mental health by improving social connections and spending time outside, is cycling actually good exercise? Here's how biking can be good for both your heart and your muscles, plus how to get the most out of a cycling workout. Is biking good exercise? Biking – or cycling, as it is more commonly called – "is considered an excellent form of exercise due to its numerous health benefits," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. As a moderate-intensity aerobic exercise, it boosts cardiovascular health by elevating your heart rate, lowering your blood pressure, strengthening cardiac tissue, improving respiratory fitness and reducing your risk of heart disease. "It's also helpful in stabilizing blood glucose levels, lessening insulin resistance and lowering cholesterol by improving blood lipids," says Daryl Parker, emeritus professor of exercise science at Sacramento State University. Such benefits are among the reasons research shows "a strong relationship between commuter cycling and decreased all-cause mortality," says Fredericson. Cycling also builds endurance, releases feel-good hormones and improves flexibility and joint mobility. And the activity burns plenty of calories, with research from Harvard Medical School showing a 155-pound person burning 252 calories in just 30 minutes of moderate intensity cycling and close to 300 calories when doing so vigorously. The exercise also "enhances metabolic function," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York, which means it's using more energy that other movements, leading to burning more fat stores for energy. This is why studies show that cycling can be helpful in preventing obesity and maintaining a healthy weight. What is aerobic exercise? And what are some examples? Does cycling build muscle? Along with such cardiovascular and weight management benefits, regularly riding your bike can also help you build muscle. While cycling involves muscle groups throughout most of the body, most growth occurs in the lower body and hip flexor muscles. "The quadriceps muscle group is particularly heavily engaged during pedaling," says Fredericson, "and the hamstrings are also activated." He points out that hip flexors are involved to aid with balance and stabilization and glute muscles are also strengthened. "And it's fair to say that upper body muscles such as the trapezius, latissimus dorsi and anterior deltoid are also engaged," he adds. Cycling accomplishes such growth through the force of resistance that propelling one's weight forward, but it also releases "chemicals known as metabolic stimuli in the muscle that can lead to an increase in muscle size," says Parker. What's more, the activity has the advantage of aiding in muscle growth and maintenance while still being a low-impact exercise – meaning it's unlikely to aggravate your bones and joints. At the same time, you're only likely to keep building muscle to a certain point before most of your time on a bike will be spent maintaining the muscles you already have. Because you're not able to keep adding more and more weight to the exercise, "cycling does not progressively overload your muscles," Schoenfeld says. "For continued increases in muscle size, a person would need to perform resistance training." Resistance vs. strength training? Learn how to build strength and muscle mass How often should I bike for exercise? Capitalizing on the cardiovascular and muscle-building benefits of cycling means participating in the sport regularly. The U.S. Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Cycling is one of many exercises that qualify, but meeting this recommendation means doing it or other similar activities for at least 30 minutes a day, 5 days a week. No matter how often you engage in cycling, it's important to do so safely. "To stay safe while bike riding, wear a helmet, be visible with bright clothing and lights, follow traffic laws, use hand signals and be aware of your surroundings," advises Fredericson. He also recommends inspecting your tires, brakes and other components often to ensure they are in good working order and making sure your bike frame is the correct size for your body. Parker agrees, noting that local bike shops can be helpful with fitting you to the best size of bicycle. "And don't neglect learning how to handle your bicycle effectively," he adds. "The knowledge of how to stop quickly and dismount and how to make quick turns to avoid obstacles, other riders and automobiles are all important skills in staying safe."
San Francisco Chronicle
18-05-2025
- Health
- San Francisco Chronicle
Bodybuilders love this supplement. Should older adults take it too?
Creatine, once thought of as strictly for bodybuilders and gym enthusiasts, may benefit a much broader swath of the population, especially older adults. Creatine is produced naturally in the body and increasingly becoming mainstream as a supplement. Some doctors are warming to the idea of recommending low daily doses of creatine to older patients looking to preserve muscle strength. Creatine is a compound that is produced in small amounts in the liver and kidneys, and is found in red meat and fish. When metabolized, creatine helps make ATP (adenosine triphosphate), a main energy source in cells. Many athletes take creatine for its 'energy-granting' benefits, particularly for short, explosive movements like HIIT (high-intensity interval training) and sprints. Studies show that when paired with resistance training, creatine supplements can increase muscle strength and endurance, prevent or reduce injury, promote muscle recovery and increase lean body mass. 'That's a good thing,' said Dr. Michael Fredericson, a Stanford sports medicine specialist who recommends people of all ages take a low dose of creatine, between three to five grams a day. More recently, studies have found it may also help prevent sarcopenia — muscle loss that starts around age 30, worsens with age, and can increase risk of falls among older adults. One 2015 meta-analysis found that 357 elderly adults with an average age of 64 who did 12 weeks of resistance training and supplemented their diet with creatine saw greater gains in muscle mass, strength and function. A 2014 meta-analysis similarly found that 405 elderly adults with an average age of 64 saw greater gains in muscle mass and upper body strength with creatine supplementation during resistance training compared to training alone. 'In the same way it can help boost muscle-building for people trying to get bulky, it's thought it can prevent sarcopenia in older adults who are not trying to bulk up,' said Dr. Linda Shiue, an internal medicine physician and director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco. Fredericson, who himself takes three grams of creatine each day, said he 'really recommends it for people once you get past 50, definitely past 60, because you're starting to lose muscle mass.' 'Creatine supplementation, along with resistance training, is safe, simple to do and it's one of the best things you can do in terms of maintaining your muscle mass,' he said. More recent research is emerging that suggests creatine may also benefit cognitive function, including processing and short-term memory after sleep deprivation, Parkinson's and dementia. But those findings are considered preliminary and not definitive enough to make recommendations to patients to take it for these reasons, experts said. Shiue, a longtime primary care physician who generally does not recommend a lot of supplements to her patients, said she is considering recommending a small dose to her elderly patients and parents for the muscle-preserving potential, since many older adults have a hard time consuming enough protein to preserve muscle mass. 'I'm not a big supplement recommender,' she said. 'I find that people want to take a lot more supplements and I usually pare them down. But this is one I'm going to think about a little bit more because of its safety profile and because studies have been done in humans, and the benefit to harm ratio seems really very good.' While creatine is considered safe, some side effects may include weight gain and stomach upset. Creatine is found in meat and fish, but it's hard to get enough from diet alone, especially since people should be careful about eating too much meat, Fredericson said. And vegetarians don't get it through diet because plant products do not contain creatine. 'If you're a vegetarian athlete, that might be the subset that could really use it, besides the elderly,' Shiue said. If you're considering creatine supplements, experts say to look for a formulation called creatine monohydrate, read the label to make sure there aren't additives you're not looking for, and look for third-party verification by NSF or USP. These groups conduct safety testing for dietary supplements. Scientists previously thought that people with kidney disease should not take creatine, but those concerns have more recently been disproven. Still, experts say if you have a history of kidney problems, talk to your doctor first before starting creatine supplements.
