Bicycle fitness to lose weight:
1, fast riding
The heart rate can 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.
Step 2 ride slowly for a long time
The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
3. The combination of speed and speed
This way of 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.
Step 4 ride at a medium speed
In other words, controlling the heart rate to 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and aerobic exercise ability.
Extended data:
Matters needing attention in weight loss by cycling:
1. When riding a bicycle, your upper body leans forward slightly, and your head should not lean forward too much. When pedaling, your waist should be slightly bent, your shoulders should be relaxed, your arms should be straight and your legs should be straight.
2. When a lesbian rides a bike, the handlebar position should be slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm. This posture is also conducive to smooth driving.
3. The seat should be soft and moderately high, so as to minimize the pressure on the hips.
4. Novices can choose a relatively flat road surface; Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.
In crowded places, the speed should not be too fast to avoid collision and fall.
6. Check the condition of the car before riding, such as brakes, bells and tires. , to prevent accidents in sports.
7. In case of rain, fog, snow and ice, you can stop riding and choose other ways.
8. If you feel flustered, stuffy and dizzy when riding a bike, you should get off and have a rest in time. If necessary, go to the hospital for examination and treatment.
References:
People's Network-What methods are there to lose weight by cycling? What should I pay attention to?