Cycling is healthy and full of positive energy. Fitness can promote the body's metabolism. In our daily exercise, different people should arrange exercise time according to their living habits. Simple exercise can also help us exercise. Let's learn about the benefits of cycling, which is both healthy and full of positive energy.

Cycling is healthy and full of positive energy. This season is 1, which is most suitable for cycling, enjoying the warm sunshine, enjoying the scenery along the way and exercising. Cycling is called "golden aerobic exercise", which can improve the body's cardiopulmonary endurance, lower limb muscle strength, coordination, balance and reduce stress. However, if you ride a bike improperly, your body will be "injured".

Compared with jogging, cycling has less influence on lower limbs. However, many people will complain about knee pain after riding a bicycle. This is because when pedaling, the legs repeatedly do circular motion, which is easy to cause the knee joint to be overloaded and lead to patella strain. Therefore, people with knee arthritis, patella strain and other joint diseases, it is best to shorten the riding distance, especially to avoid too many climbing sections. If you don't pay attention to safety during exercise and fall down, it is very easy to cause fractures, sprains and contusions, head injuries and so on. It is suggested to choose the right road section before exercise and stretch the joints and muscles, especially when the weather is cold, the muscles will be stiff, so you must spend more time warming up. If you feel unwell during exercise, don't force yourself to continue exercising. In addition, there are "four attentions" when riding.

First of all, we should master the time, which should generally be controlled at around 1 hour. A study by University College London found that cycling for too long increases the risk of prostate cancer in men, which may be caused by long-term stress on the prostate. The speed can be adjusted according to the individual's physique. Generally, the speed below 15km/h belongs to moderate intensity exercise, which is suitable for people with average cardiopulmonary function. If it exceeds 16km/h, it belongs to relatively high-intensity exercise and is suitable for bodybuilders with good cardiopulmonary function. It is best to control the riding intensity according to the heart rate. Young people can keep it at 140 ~ 150/min, those aged 30 ~ 40 are at 130 ~ 140/min, and those over 40 should keep it at120 ~/kloc-0.

Secondly, it is necessary to adjust the height of the handlebar and seat, and pay attention to maintaining the correct posture. The height of the seat should be that the heel should step on the pedal and the legs should be just straight, so as to ensure that you will not bend your knees or tiptoe excessively when riding, which is conducive to exerting strength. When riding a bicycle, your head leans forward slightly, looking forward, your upper body leans forward moderately, your torso arches upward, your hands hold the handlebar moderately hard, your arms naturally bend to support your upper body, and your hips sit firmly in the middle of the cushion. It should be noted that you should not ride in a single posture for too long to avoid physical fatigue.

Thirdly, when stepping on the pedal, the position of the foot should be appropriate, the force should be uniform, and attention should be paid to maintaining a certain rhythm, otherwise it will fatigue the ankle and knee joint.

Finally, due to the great environmental pollution in cities, automobile exhaust and dust will bring great harm to people in sports. Therefore, it is recommended to avoid seriously polluted weather when riding. In case of smog, even wearing masks, triangular towels and other protective equipment can not achieve satisfactory results, and riding is not recommended. People who want to exercise by bike should try to choose places with few people, good road conditions and good air. In addition, patients with severe heart disease, hypertension, epilepsy, pregnant women and physiological women are not suitable for riding.

Tip: Some people worry that their calves will thicken when riding a bike. In fact, cycling can effectively reduce leg fat and shape leg muscle lines. Generally, cycling is a moderate and small load exercise, which will not cause the calf to thicken, so don't worry too much. It is suggested to do some static stretching after riding to relax the leg muscles and prevent the muscles from growing sideways.

Cycling is healthy and full of positive energy. 2 the benefits of riding a bike.

Develop the brain and strengthen the physique.

Because riding is an opposite movement, it can improve the agility of the nervous system. Cycling with both legs alternately can develop the left and right brain functions at the same time, and cycling can also effectively exercise the muscle strength of lower limbs and enhance the overall endurance.

Lose weight and prolong life.

Because cycling is a periodic aerobic exercise, exercisers can effectively consume more calories after long-term persistence, and achieve significant weight loss effect. Cycling is a kind of exercise to enhance cardiovascular and cerebrovascular functions and cardiopulmonary functions. So it is not surprising that you can live a long life to some extent.

release pressure

Regular exercise helps to relieve psychological stress and prevent depression. Especially when riding outdoors, people can concentrate on enjoying some scenery along the way and meet like-minded friends and confidants when riding together. These are all good ways to relax.

Environmental protection and safety

Nowadays, the air quality is getting worse and worse. A very important reason is that there is a large amount of exhaust gas from cars, but there is no exhaust gas when riding bicycles, which can make some contributions to our blue sky project.

It doesn't matter if you hit someone while riding a bike. A smile and a few apologies can solve it, and people are generally absolutely fine. It's not bad to drive a car or motorcycle. Not only do people have problems, but they don't know how much it will cost to send them away.

Deepen sleep

Cycling in the morning does make you sleepy for a while, but at night, when your head is resting on the pillow, cycling in the morning can improve the quality of sleep. Researchers at Stanford University School of Medicine asked sedentary insomniacs to ride bicycles for 20-30 minutes every other day. These patients' sleep time was shortened by half and extended by nearly an hour.

Promote intestinal peristalsis

According to experts from Bristol University, the benefits of cycling can go deep into the body. Anna Raimondeau, a gastroenterologist in Harley Street, explained: "Physical exercise can shorten the time for food to pass through the large intestine, limit the absorption of water by the intestine, and ensure the smooth discharge of feces."

In addition, aerobic exercise can speed up your breathing and heart rate and stimulate the contraction of intestinal muscles. Dr Raymond said, "It can also make you feel no pain and prevent intestinal cancer."

Looks younger.

Scientists at Stanford University have found that cycling regularly can protect the skin from ultraviolet radiation and slow down the signs of aging. Dr Christopher Roland Payne, a dermatologist in Harley Street, explained: "Through exercise, the circulation in the body is accelerated, and oxygen and nutrients can be delivered to skin cells more effectively, while toxins are eliminated. Exercise can also create an ideal environment in the body and optimize the production of collagen, thus slowing down the generation of wrinkles and speeding up the repair. " However, don't forget to apply some 30 times sunscreen before going out.