But to obtain these training effects, there must be two major factors, one is speed, and the other is resistance. According to this principle, different riding modes can be skillfully used to design different fitness exercise modes.
1. Leisure style
Methods: the exercise is small, the speed is not limited, and the riding time is a little longer, such as 30~40 minutes. It's not too difficult, it's easier. It is best to ride on relatively flat roads with good environment, such as suburbs, lakes and avenues. Take a deep breath while riding slowly.
Effect: The main purpose is to carry out general aerobic activities. It not only exercises heart and lung function, but also regulates mood and relieves psychological stress. Suitable for most people.
2. Constant speed
Methods: It is necessary to set a certain riding speed, which is basically a relatively uniform speed, such as 500m/min, so that the heart rate can reach 120~ 140 times /min, and the riding time is more than 30 minutes. Because the intensity of exercise is much higher than that of leisure riding, the exercise effect on cardiopulmonary function will be more obvious and the endurance level will be further improved.
Effect: This riding mode is more suitable for people who ride bicycles to work far away. However, we should pay attention to the choice of appropriate routes and time periods and pay attention to traffic safety.
3. Intermittent
Methods: Choose flat and climbing alternate roads. At the same time, a certain riding speed is required, but with the change of road conditions, the speed also changes. You can specify an average speed, such as 300~400 meters/minute; To make the heart rate reach the limit of moderate aerobic heart rate, such as 140~ 160 beats/min, it takes a certain time (20~30 minutes) to ride.
Effect: Because uphill and intermittent cycling are stronger than aerobic training, it can further enhance the cardiopulmonary function of the body, especially the endurance level, which is more conducive to the improvement of muscle strength. However, this kind of training is tiring and only suitable for people with good physique, mainly young people.
4. Full strength
Methods: Generally, only a short distance is selected, such as 500~ 1000 meters, and sprint as fast as possible. The heart rate can reach more than 160 beats/min, which is very helpful for exercising the explosive power and speed endurance of the body. If there is no suitable playground or road section, you can also choose a slope of 30-50 meters and sprint to the slope for 4-8 times repeatedly, with good results.
Results: Pay attention to your own ability when choosing the full cycle method, improvise and avoid blind persistence.