The research results of modern sports medicine show that cycling is a sport dominated by different sides, and alternating pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence. Then, the following are the methods and items of cycling fitness that I have compiled for you. Welcome to read and browse.
Outdoor cycling exercise method
Core muscle circulation
During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.
Intermittent cycle
When riding a bike, first ride it at medium and slow speed for one to two minutes, then ride it at 1.5 or twice for two minutes, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
Fat-reducing cycling
Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.
Strength cycle method
First, it is required to ride at your 60% speed limit for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
Power cycle method
That is, riding hard according to different situations, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.
Common misunderstandings are
1. Fast cycling can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold.
In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
2. The combination of fast and slow riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
3. Medium-speed cycling means that the heart rate is kept at 65% of the maximum heart rate? 85% is a good way to exercise cardiopulmonary function and aerobic exercise ability.
4. Long-term slow circulation heart rate generally does not exceed 65% of the maximum heart rate. More than 20 minutes, will it? Burning? More fat to supply energy, therefore, it is more suitable for obese people with the purpose of reducing fat.
Matters needing attention in buying bicycles
Look at the car painting carefully.
Don't underestimate spray painting. Regular painting can make bicycles look good and can be used for a long time. And rough spray painting, if it falls off for a long time, will make the iron pipe rust and the bicycle weak.
Check the welding of the bicycle.
Generally, good bicycles are welded tightly, and there will be no cracks and inferior quality. Bicycle welding is rough, and there are often holes or cracks, which will have potential safety hazards after a long time. Every welding point must be carefully checked.
Look at the material of the frame.
The frame is an important part to support the bicycle. When choosing a bicycle, you should ask about the material of the frame. Frame is generally divided into high-strength steel, ordinary steel and so on. Better bicycles are made of aluminum alloy, titanium carbon fiber and other materials, with lighter body and improved safety.
Look at the size of this bike.
Bicycles are generally small in size, and they are nothing more than big wheels and small wheels. Pay attention when buying. If it is a lady or a child, it is best to choose a small wheel, which saves effort to ride. If it's a man, it's best to ride a big wheel. Stepping on a step is much faster than stepping on a small wheel.
Precautions for riding a bicycle
(1) Pay attention to the correct riding posture when cycling. First, adjust the height and handle of the bicycle saddle. Adjusting the height of saddle can avoid the abrasion of the inner thigh root and perineum or the tumor-like hyperplasia of subcutaneous tissue. Adjusting the handle helps to find a good posture to avoid pain.
(2) When stepping on the pedal, the position of the foot must be appropriate and the force should be uniform. If the position of the foot is improper and the force distribution is uneven, it will cause pain in the ankle and knee joints. In addition, always change the position of the handle and pay attention to a certain rhythm. You can alternately take fast riding and slow riding.
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