Cycling exercises help elongate leg muscles, develop joint bones, and increase height. However, not every age group can increase height by cycling. Moreover, to maximize the benefits of cycling for height increase, one needs to ensure the right posture and combine it with proper nutrition and adequate rest. The following suggestions will help you achieve an ideal height through cycling exercises.
Height Increase Benefits of Cycling
Cycling is a popular exercise method for height increase. The cycling process demands continuous leg movement, stretching to reach the lowest point of the pedal rotation. This stretching motion elongates the knee joints, hip joints, and leg bones. Consequently, it elongates the legs and helps individuals grow taller.
Furthermore, cycling stimulates the pituitary gland to release a growth hormone called somatotropin. This hormone plays a crucial role in the development of thigh and shin bones. Cycling also enhances metabolic activity, facilitating the body’s energy metabolism. This, in turn, contributes to improved calcium absorption through daily nutrition.
According to the adaptation theory of living organisms, the body will make appropriate changes in response to the actual growth and development conditions. When raising the saddle, the leg muscles must exert more effort to reach the pedal. Over time, the body will sense this demand and stimulate bone growth to adapt.
The Best Age for Height-Increasing Cycling
Cycling is a convenient means of transportation suitable for all ages. Even children as young as 2-3 years old can get acquainted with four-wheeled bicycles. Children aged 5-6 can start riding two-wheeled bicycles. However, cycling at this age is primarily for play and cultivating exercise habits. Due to the lack of proper posture, technique, and training intensity, it may not contribute to height increase.
The ideal stage for cycling to help children increase their height is during puberty, from 8 to 13 years for girls and 9 to 14 years for boys. At this stage, children can cycle in the correct posture, straighten their legs to stretch the tendons. The bodies of adolescents at this age experience exceptional muscle and skeletal growth. Height-increasing supporting exercises will be most effective, helping children gain 10 to 20 cm during this period.
After puberty until the age of 18, cycling still contributes to children’s height, but at a slower pace. From 18 to 27 years, bone growth begins to stagnate. Height increase between the ages of 27 and 30 becomes more challenging because the growth cartilage has ossified into solid bone, halting the bone’s elongation process. Even with exercise and the combination of functional foods, it may only lead to an additional 2 to 3 cm of height increase.
Best Cycling Techniques for Height Increase
Anyone can ride a bicycle, but not everyone knows how to cycle for height increase effectively. The effectiveness of cycling for height development depends on several factors. Additionally, the body needs to be supplemented with nutrients that support growth and maintain a proper lifestyle. Below is everything you need to know and do to optimize height increase through cycling.
Posture and Intensity for Height-Increasing Cycling
According to research from the prestigious Liverpool John Moores University (UK), to cycle for height increase, the legs must be fully extended while pedaling. This means adjusting the saddle height to fit the length of the legs. Placing the ball of the foot on the pedal exerts more pressure on the thigh muscles and promotes better bone development. The cycling motion follows a smooth rhythm in four steps: Push – Pull – Lift – Push.
During cycling, the body should lean slightly forward, keeping the back straight, thighs parallel, both hands firmly gripping the handlebars, and the elbows slightly bent. The cycling speed should be appropriate for your physical condition but not too slow. According to experts, a speed of 15 km/h is the average speed for height-increasing cycling. Seasoned cyclists can reach speeds of up to 25 km/h.
Cycling for height increase requires at least 4 months to start showing changes. The body needs time to adapt and trigger the production of growth hormones. Effective cycling should be maintained daily for 30 to 60 minutes. In the initial stage, you can start with low intensity and short duration, gradually increasing as you become accustomed to the training.
Adding Height-Increasing Foods
Nutrition plays a significant role in the body’s development, including height growth. In addition to maintaining the habit of cycling to increase height, you should supplement with vitamins and minerals such as: Protein, calcium, vitamin D, vitamin A. These nutrients will accelerate the bone development process, both increasing height and making the bones stronger and healthier.
Some height-increasing foods include: Milk and dairy products, soybeans, eggs, salmon, chicken breast, bananas, green leafy vegetables, and watery fruits. Note that you should limit consumption of sweets and fried foods with high oil content. They can inhibit calcium absorption, slowing down the bone growth process.
Sleep before 10 pm and get enough sleep
Besides cycling, sleep also significantly impacts the ability to increase height. According to research in the United States, 90% of bone growth occurs during rest and sleep. The ‘golden’ time for the secretion of growth hormones is from 11 pm to 1 am. Therefore, you should sleep before 10 pm to allow your body to absorb these hormones, aiming for 8 to 10 hours of sleep every day.
The information above has provided you with the knowledge of how cycling for height increase is most effective during puberty. Remember to follow the instructions on posture, intensity, and incorporate nutrition and adequate sleep!
FAQs
Does cycling increase height at 18?
Cycling, or any form of exercise, can contribute to overall fitness and may have some impact on posture and bone health, but it’s unlikely to significantly increase height at the age of 18. Height is primarily determined by genetics and growth patterns during puberty.
What is the right age to increase height?
The most significant period for height growth is during puberty, which typically occurs between the ages of 8 to 14 for girls and 9 to 14 for boys. During this time, the body experiences accelerated bone and muscle development, providing the best opportunity for height increase.
Can I grow 5 cm after 18?
While it is less common for significant height increases to occur after the age of 18, slight height changes can still happen in some individuals due to factors such as posture improvement or minor changes in bone density. However, the potential for substantial height growth beyond 18 years of age is generally limited.
- See More: Grow Taller Solutions