The most democratic, and at the same time versatile discipline is cross country.

The simplest definition of this type of competition: cross-country racing.

Over the years, interest in cross country has been steadily growing worldwide. Today it is a serious Olympic sport, in popularity in some countries, not inferior even to soccer.

With the advent of the first mountain bikes, the most determined of them moved to these unusual two-wheelers with thick tires. At the same time, the bike was appreciated by many young (and not so young) people, for whom it became a means of self-expression. Soon spontaneous hangouts evolved into speed rides on rough terrain, hiking on difficult roads, as well as the first competitions. At the same time, the government agencies began to pay attention to this very young sport: professional athletes with a serious road-racing school behind them came to cross-country skiing.

Competitions of those years, both official and amateur are still remembered with nostalgia. The first cross-country racers were seen by many as true Robinsons, opening up new horizons of cycling. Heavy and clumsy mountain bikes, the search for rare components, the mysteries of technical settings, the talk about the novelties of bicycle parts. And then abrasions and injuries from the first training on the steep descents and the search for techniques to overcome impregnable climbs. Everyone was on an equal footing, like stalkers walking in uncharted territory: dangerous, mysterious, but so appealing.

Cross-country bikers have always been, and still are, the elite of non-extreme competitive mountain biking. This discipline requires a versatile preparation of the rider: strength and endurance, sharpened reflexes and nerves of steel, a cold calculation and a clear mind, perseverance and dedication. There is no weak spirit and weak body: cross-country hardens both. It is not surprising that athletes from other sports, which seem to have little in common with mountain biking, train on cross-country tracks: road racers, skiers, and many others.

The same applies to the competitions. Amateur “commercial” starts over the years has evolved into competently prepared events, with excellent interesting routes and a democratic atmosphere. They gather a large number of participants, and, supported by specialized Internet resources, are bright and interesting festivals of sport, to which the whole families come.

Since 1993, mountain biking has been recognized by the official city authorities in charge of cycling. At the same time, the first competitions were held. Over the years, young people from sports schools have grown up, fully “staffing” the races of children, youth and juniors. However, in the adult categories are only a few, so there, in the vast majority, ride amateur athletes for whom the bike is not just a racing machine, but also a means of recreation, a generator of good humor, and sometimes a whole philosophy, a way of life.

Cross-country races are held by simple rules, which do not prevent beginners to get acquainted with this beautiful sport. On the steep descents and climbs no one forbids to move on a distance on foot (without disturbing the other participants) – this should not be embarrassed, all once so started. Gradually, watching the experienced riders, beginners from start to start to drive better and better. And after just a few years already feel confident, even in difficult races.

Over time, everyone interested in biking to learn and many other tracks cross-country: the distant and close, simple and complex, different coating and length of the circle.

The main thing that the race and training brought joy and satisfaction from the distance covered.

Cross-country competitions are a great way to improve your riding level and physical condition, an opportunity to ride with the best athletes and learn from them, and just communicate with people who have common interests and the idea of a healthy lifestyle.

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On the one hand, this purchase will be justified. Bicycle shorts and a T-shirt are excellent at wicking away sweat, providing even cooling and ventilation. They also prevent chafing in the crotch and “heel” area.

The diaper, which is in most models of shorts, cushions hard seats, making the ride more enjoyable.

On the other hand, to experience all the benefits of the outfit, you need to ride more than 50 km in a single ride. If you are not going to drive for such distances, it is reasonable to postpone with purchase.

Approximately the same can be said about the shoes. Significant benefits are felt only after 100 kilometers or more. If for you these figures seem exorbitant, then really do the usual comfortable sneakers.

A bicycle harness
Under the word “repair kit” cyclists often mean a bag with the items of first aid faithful iron horse.

Here is a spare camera, a few patches for it, glue, keys and other indispensable things in case of unexpected breakage on the road.

It’s better to have a repair kit than not. Even if you are not going to ride long distances, something can break at the most unexpected moment. And rolling your bike through a few blocks at night is not a pleasure.

Backpack for the cyclist
Backpacks are another controversial topic. It’s impossible not to mention their convenience. By having a hydrator (many models have one) or at least a place for it, your hands are freed. You do not have to reach for a flask every time you start to get thirsty.

Protective equipment for cyclists
The cyclist is the most unprotected road user. He is in much greater danger than, for example, motorcyclists.

Accordingly, the question of protection of a cyclist should be taken seriously. And even if you do not plan to ride on the roadway, you should not forget about the ridiculous accidents that can lead to serious injury.

Bicycle helmet.
It is not necessary to go to extremes and make yourself an “armored cyclist” if you do not plan extreme races. You may do with a helmet and reflective elements on clothes.

Bicycle clothing and its features
Bicycle clothing makes cycling more comfortable
If you plan to engage in cycling, then without buying the appropriate clothing you can not do without. And even if your bike is not more than just a hobby, cycling equipment will not be superfluous.

The fact is that thanks to the special material, cut and other features, cycling clothing can greatly improve riding comfort, improve endurance and reduce the pain that occurs from long rides.

Cycling Shoes
Even if you’re a beginner cyclist, you’ve probably heard that there are special shoes that allow you to ride your bike more efficiently. Naturally, such models differ from the usual sneakers and sandals.

Cycling Protection
Protective gear: helmet, gloves, and kneepads.
Protection is an important and integral part of cycling equipment. Safety on the road is above all. That is why you should not neglect bicycle protection. In one situation or another, it will help to avoid serious injury or save your life.

Helmet will protect the head from injury, goggles will protect against various gnats and blowing wind around the eyes while riding, gloves will provide a good grip on the handlebars, and reflectors on clothing will make it safe to ride at night. In addition, it is not superfluous for beginner cyclists to wear elbow pads and knee pads.

Clothing Reflectors
Reflective elements (flickers) are necessary for every cyclist, whether he is a child, teenager or adult. And if you just like to ride at night in the city or just so it happens that you have to return home on the nearby highway, without these special elements just can not do.

If the clothes and bicycle reflective elements are placed on, then many times increased the safety of the cyclist, as it becomes visible from afar (about 400 meters).

Bicycle first aid kit
There are few things that are part of the so-called indispensable set of bicycle kit, and the first aid kit is one of them.

First of all, it’s worth remembering that a bike first aid kit is not a collection of medical supplies, but a kit to fix your bike quickly. Even if you do not ride long distances, preferring to ride around the neighborhood parks and squares, without it you can not do.

Even a small breakdown during the walk can significantly mar the positive experience. What to say about the punctured tire, because it actually turns your bike into a huge and heavy piece of metal, which will have to drag home on his hands.

And if even at home there are no suitable tools, it will have to make a trip to the nearest bike repair shop.

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And yet many doctors do not recommend teaching a child to ride a bicycle before the age of three. At this age, abdominal muscles in children are still weak, and serious physical activity can cause a hernia. But it is considered quite safe to “passive riding” – that is, putting a child on a bicycle, put his feet on the stand, so he does not reach the pedals, and, holding the wheel and saddle, ride it around the apartment or playground. Don’t even doubt that your little one will love it!

Muscles in tone
Riding a bicycle helps to develop the calves and other muscles of the lower extremities, abs and pelvis. Therefore, cycling will help to avoid many problems in adulthood (for example, various genital dysfunctions).

Of great importance is riding in childhood flat feet. Working with his feet, the child eliminates the slightest signs of ailment and strengthens the muscles of the feet. However, parents should monitor the correct positioning of the feet. The baby should rest on the pedals only with the toes. The rest of the foot should remain idle.

Good posture
Bicycle well develops long muscles of the body, that is, a natural muscular corset that strengthens the spine and prevents it from bending. Therefore, a child who is a young child riding a bicycle, in the future will have a beautiful posture. Riding a bicycle is also recommended as a therapeutic procedure for children with x-shaped legs. Putting a wide bar between the child’s legs, you can correct their curvature (more about this you can tell an expert).

A beautiful figure
If a child has excessive fullness, various complexes can develop on its background. This is especially true for teenagers. But the problem has a simple solution. Exercising cycling normalizes the metabolism and helps to burn extra calories. The figure of the forming girls becomes more slender, and in future young men, the muscle definition becomes clearer.

Endurance heart.
While cycling strengthens the blood vessels and the heart muscle. The overall stamina of the body increases significantly. Because of this, your child will feel better, be less tired, and have a much easier time overcoming difficulties in school and sports. Again, this is the best way to affect the formation of his attitude. It is not without reason that they say “a healthy body is a healthy spirit!”

Healthy Lungs
Cycling outdoors, like most sports, is an excellent workout for the respiratory system. It increases the volume of the lungs, which increases the oxygen content in the blood. Every organ begins to function better, tissue regeneration is accelerated, performance improves, brain function improves, the risk of depression and chronic fatigue syndrome is reduced.

Good vision
A teenager, riding a bicycle, is forced to look into the distance in front of him, and lateral vision – to see what’s nearby. At this time there is a training of the eye muscles, which become more elastic. This prevention of myopia is especially important for those who spend a lot of time with books, computers, smart phones (very often these activities lead to vision impairment).

Strong immunity
Thanks to regular cycling, the appetite improves and the body’s defense against infectious diseases strengthens. The immune system becomes virtually invulnerable to infections and colds. But it is important to keep in mind that such an effect can only be achieved by training in a park or out of town, where the air is saturated with negative odors and phytoncides. On the contrary, “driving” in a city cloud of exhaust gases can cause serious harm to the health of both children and adults.

Nervous System
Teenagers spend a lot of time at school, at the desk. Then they have to do their homework for a few more hours. Riding a bicycle calms the nervous system, helps combat stress and distracts from unpleasant thoughts. Cycling also makes it easier to cope with schoolwork, and you sleep better and more soundly.

Concentration
A young cyclist needs to perform several actions at once: holding the handlebars, pedaling and watching the road to avoid bumping into obstacles. For a young child riding on the sidewalk, obstacles can be pedestrians and animals. And for a teenager who is interested in exploring the neighborhood on his two-wheeler, it becomes important to know and follow the rules of the road.

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Whatever you’re doing, from cleaning the house to cooking dinner, everything can be done more logically and efficiently. It will save you dozens of minutes every day, allow you to spend more time on the bike. And the new way of thinking efficiently will quietly become applied to you at the races.

• Look ahead. The habit of looking 15 meters ahead gives you the ability to anticipate the future. Choose the best trajectory and tactics before you approach a difficult section. By moving your gaze forward along the course, you will eliminate unpleasant surprises.
• Loosen your grip. A tight grip on the handlebars on uneven terrain robs you of balance and maneuverability. It blocks your shoulders, makes you strain your upper body more and sucks your strength unnoticeably. Relax your hands and rely on the tenacity of just your thumbs.
• Remain relaxed. Allow your entire torso to absorb and dissipate the shock loads and muscle tension from your arms and legs. By staying flexible and relaxed, you’ll get used to controlling the bike all the time with light, unobtrusive movements. By keeping your balance, you can ride serious obstacles at higher speeds.
• Lift your elbows. Your body will automatically bend, into a more aggressive, springy position and your head will be strictly above the axis of the handlebar tube. Your body will cushion the bumps and you’ll gain the ability to quickly match your cornering forces. You just have to keep your elbows slightly elevated at all times.
• Fewer unnecessary movements. Stay focused. Nodding your head slightly or swinging your shoulders slightly is not forcing yourself to pedal rhythmically, but you are wasting your energy! It’s better to concentrate on the rhythm of your breathing; this will help keep your pedaling pace steady.
• Spin. In 15 seconds your knee will go up 20 times. This corresponds to a pedaling rate of 80 revolutions per minute. Remember this feeling and try to maintain this rate, checking periodically with a stopwatch or bike computer. Pedaling slowly takes more effort. It takes more stamina to pedal at high speeds.
• Pedal efficiently. Properly pedal at 80 RPM, expending as little effort as possible. “Shuffle” backward, as if rounding a turn with each pedal. At the top of the turn, push your foot forward. Don’t spread your knees apart.
• Relax your shoulders on the lift. The main thing is to resist the urge to tense your torso when you feel every muscle in your legs tense. The right thing to do would be to concentrate on the smoothness of the legs, not wasting energy by straining your shoulders and arms.
• Make better use of the gears. Change gears immediately to keep a constant frequency of pedaling, rather than adapting to your chosen gear. Look ahead, read the terrain, and shift the chain to a smaller sprocket long before the others start “ripping the chains” in the steep climb just to keep from falling off to the side.
• Breathe. You won’t have trouble exhaling more intensely. In return, your lungs will swallow more fresh air. When facing hard landings or struggling for traction on a steep climb – keep breathing rhythmically. Your legs noticeably lose strength when you “catch your breath” out of fear.

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Women’s bicycle: what are the benefits of regular exercise for the figure

Losing weight on the bike depends on multiple factors:

body weight;
speed of movement;
The model of the bicycle.

To surprise everyone with the beauty and tightness of your calves it is worth moving up at top speed. Such regular workouts will allow you to wear beautiful dresses without any problems. Since cycling improves the metabolic processes in the whole body, the calories are lost not only during the ride. This process continues for 8 hours, after the end of the workout. Women’s bicycle also allows you to become the happy owner of a beautiful and strong back, which will allow you to spend a long time without feeling pain, sitting at the computer.

If you buy a women’s bicycle and ride it regularly, the muscles on the body will be pumped up at the same time, which means the body will look harmonious and beautiful; Burning calories on a bicycle ensures that you will not gain them for a long period of time.

If the goal is to lose weight in a short period of time, you should not give your body too much strain right away. Abrupt abandonment of your habitual lifestyle, bad habits, the transition to a healthy diet can cause a universal protest of your body. As a result, you will get only acute fatigue and a complete unwillingness to exercise further.

For best results, it is important to follow a balanced diet. It is worth to fill it with healthy vegetables, grains and fruits.

The ladies’ bike has these advantages, compared to other models:

light weight;
the ability to go anywhere;
the presence of a single front shock absorber;
the ability to choose your own model, because there’s so much variation;
low cost.

Women’s bicycle in its design takes into account, the peculiarities of the structure of the female body. Therefore, such models, as a rule, are equipped with a wider seat and chain protection, not to grab a long dress and so on.

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Obesity and weight control
Riding a bicycle is a good way to control or lose weight because it increases your metabolic rate, builds muscle mass and burns fat. If you are trying to lose weight, cycling should be combined with a healthy eating plan. Riding a bike is a comfortable form of exercise, and you can vary the time and intensity – it can be built up slowly and varied to suit your needs.

Studies show that you should burn at least 8,400 kilojoules (about 2,000 calories) per week with exercise. Sustained cycling burns about 1,200 kilojoules (about 300 calories) per hour.

If you bike twice a day, the kilojoules burned accumulate quickly. British studies show that a half-hour bike ride every day burns nearly five kilograms of fat over the course of a year.

Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular disease.

Riding a bicycle strengthens your heart muscles, lowers your resting heart rate and lowers your blood fat levels. Studies also show that people who bike to work are two to three times less exposed to pollution than those who ride a car, so their lung function improves. A Danish study conducted over 14 years involving 30,000 people between the ages of 20 and 93 showed that cycling regularly protects people from heart disease.

Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Studies have shown that if you ride a bicycle, your chances of colon cancer decrease. Some evidence suggests that cycling regularly reduces the risk of breast cancer.

Diabetes and cycling
The incidence of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be the main reason why people develop the condition. A large-scale study in Finland found that people who ride a bicycle for more than 30 minutes a day have a 40% lower risk of developing diabetes.

Bone injuries, arthritis and cycling
Riding a bicycle improves strength, balance and coordination. It can also help prevent falls and fractures. Riding a bicycle is an ideal form of exercise if you have osteoarthritis because it is a low-impact exercise that puts little stress on your joints.

Riding a bike doesn’t help specifically with osteoporosis (a disease that leads to thinning bones) because it’s not a weight-bearing exercise.

Mental illnesses and cycling
Mental disorders such as depression, stress and anxiety can be reduced with regular cycling. This is due to the effect of the exercise itself and the pleasure that cycling can bring.

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The low fit is used in the most important moments of the race or in high speed races when the least resistance to the oncoming airflow is required. The position of the torso, arms, legs and head, the profile of the back are aimed at creating an elastic closed contour formed by the rider together with the bike. The pelvis is rigidly fixed in the saddle, the sway of the bicycle in transverse directions is negligible. The efficiency of the entire system tends to be at its highest.

Average landing is practiced at low speeds, when the rider can afford a small rest to the muscles of the back, neck, arms. This landing is most effective on climbs and descents. On ascents the speeds are usually low, so the resistance to the air flow is minimal and the increased oxygen consumption requires relaxing the chest muscles and ensuring freer breathing. On descents the average landing improves maneuverability, increases visibility, allows to get a short rest.

The high landing is characterized by the fact that the rider’s position becomes almost vertical, it is practiced when riding at low speeds in training, in periods of slack fighting in races or in extreme situations. The primary importance here is primarily the ability to make a maneuver and keep the bike from skidding.

Type of landing is not a constant for a rider, the landing is determined by race conditions: speed, rider’s position in the group, the need to make a quick maneuver, the acuteness of the struggle in the race. By landing a rider can save energy to reduce resistance to the air flow or give a rest to tense muscles. It all depends on the specific situation.

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Track Bikes

Track bikes are similar to road bikes, but they are noticeably lighter than road bikes. Road racing bikes can vary in weight depending on the construction materials used, but they usually weigh about 9 kg. Mass same track racing bikes, devoid of brakes, derailleurs and other minor units and parts, can be as little as 7 kg In order to reduce weight on them is not put a number of equipment – the brakes, derailleurs. It is impossible to stop spinning while riding, so braking a track bike is a few laps around the track with a gradual deceleration. There is no other way. Track bikes in addition to low weight have excellent aerodynamics and downforce. Therefore, a track bike has a minimum number of components. To increase inertia and improve aerodynamics often do not use spokes – the wheel is tightly closed with carbon. Straps are used on the pedals and the foot is strapped to the pedal while riding, in such a way that it becomes impossible to release by a simple movement of the foot. This is done so that the cyclist does not lose speed on the track or get injured.

The main types of track racing

There are many types of races: time race (Git from the spot), sprint, individual pursuit, team pursuit, points race, madison, keirin, Olympic sprint, scratch, tandem, leaderboard race, elimination race, 6-day races.

Race against time (Git from the spot) (1 km for men and 500 m for women) – the race of one racer for time. His task is to reach maximum speed as fast as possible and try to keep it to the finish line. Git does not require any tactics – only strength and technique. Winners of races are often separated by fractions of a thousandth of a second.

Sprint (200 m). The total length of the distance – 1 km, but in the set-off go only the final 200 meters. Having started simultaneously, the two racers strive to occupy the most advantageous position for the finish sprint. The second position is more preferable as it enables an opponent to unexpectedly “add” and surge ahead. During tactical maneuvers the athletes use the whole width of the track. Often they stop and, balancing on the spot, conduct a tactical struggle. The sprint competition starts with a qualification round and is followed by a knock-out system. The best qualification time is paired with the slowest competitor, the second fastest with the penultimate competitor, etc. The winner of two heats passes to the next stage of competitions (in case of a draw to determine the winner there is a third additional heat).

Individual pursuit race (4 km – men, 3 km – women). Two racers start simultaneously on opposite sides of the track. The race is won by the one who manages to catch up with an opponent or the first to finish (if the racers have the same time, the athlete who was fastest in the final lap wins). As in the sprint, the competition in this type of program begins with qualifying heats, followed by a knock-out. The pursuit race requires endurance, fine-tuned technique, concentration, mental toughness and tactical calculation. Some athletes aim to gain an immediate advantage through a strong start and then retain it throughout the race, while others, on the contrary, rely on the finishing spurt.

The team pursuit (4 km) is only for the men’s teams (4 competitors each). Total time is recorded at the moment when the front wheel of the third team cyclist crosses the finish line (the team can also achieve early victory – if it manages to overtake an opponent: the third of its riders must catch up with the third rider of the other team). Partners go in a tight group – literally a few centimeters behind each other. Proper tactics and distribution of duties determines a lot. Often one of the riders “drives” the team, and shortly before the finish skips ahead partners who have saved more strength for the finishing spurt.

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Road Bicycle Types
These bikes have the lowest weight among road bikes. The frame is not the stiffest to cushion highway bumps in mountainous terrain. Mountain road bikes are equipped with low-profile wheels, as aerodynamics are not as important compared to the weight of the equipment.

Aerobike road bike
Resembles a spaceship, the most “fashionable” and modern. Features a flat frame and high-profile wheels. Such a high-speed bike is used for flat racing, where the cyclist works at a speed of 35 km / h. Bicycles Aerobike group are heavier than mountain bikes, but they have good aerodynamics. The frames are rigid, but not the lightest. Suitable for trained athletes and experienced amateurs. High-profile wheels, aero wheels, rim brakes are expensive “dodgers” that improve aerodynamics. The aggressive aerodynamic fit of the Aerobike will probably not suit amateurs, as it will be uncomfortable.

Endurance road bike.
Not as aerodynamic as the Aero, not as lightweight as for group racing in the mountains, but very comfortable. With a rigid frame, manufacturers can add a shock-absorbing seatpost and handlebar. Such a bike is designed for long races and training.

Time trial bikes for time trial races and triathlons
A split start race bike is designed for races of 15 to 55 minutes. The goal of these bikes is to provide maximum aerodynamics, speed, even at the expense of the comfort of the cyclist. No unnecessary details. Such bikes are suitable for professional athletes.

Triathlon bike
Reminds of a racing bolide. High-profile wheels, seat tube stands more vertically than in other types of bicycles, aerodynamic landing, recumbent. For triathlon competitions, there are places to store your camera, food (gels, bars), and water.

How to choose a bike type
If you are just starting out in cycling or triathlon, want just a road bike, but to be comfortable and versatile, then start with a mountain road bike. In a mountain bike, the fit is initially set up for maximum pedaling efficiency so that all the muscles work. In training, this bike is good for building the right muscles. It is also suitable for the first triathlon and cycling competitions. If your riding level does not allow for speeds above 35-40 km/h, then all the aerodynamic improvements will not work. Therefore it is not necessary to look in the direction of expensive and too technological machines. In addition, a good specialist will be able to expose you to a triathlon landing on a road bike.

If you have experience and good fitness, you perform in competitions and are ready to buy a second (third…) bike, then you need to choose a bike with good dodger, aerodynamic characteristics, which will help you to improve your results.

At the same time, you need to remember that the best in aerodynamic characteristics Time Trial may not be suitable for you to participate in a triathlon. As we said above, split start races last no more than an hour. The bike is designed in such a way that, to the detriment of comfort, the best possible aerodynamics are achieved. In a triathlon, on the other hand, you spend 2-3-4 hours in the saddle, so you can’t sacrifice fit.

If you plan to ride a group race, you won’t be allowed to use a split bike because it would compromise the safety of the peloton.

There are many subtleties in cycling. Both the beginner and the well-trained athlete find it difficult to navigate all the little details. That’s why we advise you to contact MySportExpert, where experts will help you buy your first road bike or pick up a bike for other tasks.

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Riding a bicycle is a healthy, low-impact exercise that people of all ages, from young children to the elderly, can enjoy. It’s also fun, cheap and good for the environment.

Going to work or shopping is one of the most effective ways to combine regular exercise with your daily routine. An estimated one billion people ride a bicycle every day – for transportation, recreation and sport.

Cycling for health and fitness
Two to four hours a week is enough to achieve an overall improvement in health. Cycling is:

Low recoil – it causes less strain and injury than most other forms of exercise.
Good muscle training – cycling engages all major muscle groups as you pedal.
Ease – Unlike some other sports, cycling does not require a high level of fitness. Most people know how to ride a bicycle, and once you learn, you won’t forget.
Good for strength and endurance – Riding a bicycle increases endurance, strength, and aerobic fitness.
As intense as you want it to be. Cycling can be done at a very low intensity to start with if you are recovering from an injury or illness, but can be supplemented with a heavy physical workout.
An interesting way to get in shape – the adventure and high you get from riding down hills and being outdoors means you are more likely to continue to ride your bike regularly compared to other physical activities that force you indoors or require special time or space.
Time savings – As a mode of transportation, bicycling replaces the sedentary (sedentary) time spent driving a car or taking streetcars, trains or buses with healthy exercise.

The health benefits of regular cycling
Riding a bicycle is mostly aerobic activity, which means your heart, blood vessels and lungs get a workout. You will breathe deeper, sweat and experience an increase in body temperature, which will improve your overall fitness level.

Health benefits from regular cycling include:

• increased cardiovascular fitness
• increased muscular strength and flexibility
• improved joint mobility
• stress reduction
• improved posture and coordination
• strengthened bones
• decrease in body fat
• disease prevention or treatment
• Decrease in anxiety and depression.

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