Ordinary bicycles are different from sports bicycles. Generally, people who want to exercise by cycling have two choices, mountain bike and road bike. The former is slow, but it can adapt to complex terrain and is suitable for riding in the wild. The latter is suitable for the pursuit of speed fitness requirements, and has a good exercise effect on human muscles and cardiopulmonary function. Experts remind fitness enthusiasts that riding requires higher safety protection for cyclists than other sports. First of all, equip yourself with professional protective equipment, such as helmets, gloves, shoes, etc. The helmet can play an important role in protecting the head when riding at high speed, so be careful not to show your forehead when wearing it; Gloves can prevent slip and scratch; Sponge-soled sports shoes will swell the soles of the feet for a long time, while professional bicycle shoes have hard soles, which can concentrate all the pedaling force on the pedals.

Secondly, add sugary and salty water in time when riding for a long distance to avoid water poisoning.

Finally, pay attention to the length and height of the frame to match your figure, otherwise it will not only affect the riding speed, but also cause harm to your back, legs and upper limbs.

The correct way to keep fit by cycling.

The heart rate of long-term slow riding 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.

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.

In addition to aerobic capacity, anaerobic capacity and cardiopulmonary function, the combination of fast and slow riding can 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.

Middle-speed cycling, that is, controlling the heart rate to 65% to 85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability. It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect.

In addition, bodybuilders should not ride too fast at the beginning of exercise, and the time is generally 20 to 40 minutes. If they feel tired, they can slowly ride 1 to 2 minutes to recover their strength. After a period of time, gradually increase the intensity and duration of exercise.