Cycling is called "golden aerobic exercise", which can improve the body's cardiopulmonary endurance, lower limb muscle strength, coordination, balance and reduce stress.
Cycling, as an aerobic exercise, needs the activities of all joints of lower limbs to improve the mobility of joints. At the same time, this exercise mobilizes the active contraction activities of each muscle group of the lower limbs, which helps to enhance the muscle strength of the lower limbs, especially the quadriceps femoris.
More importantly, because the trunk is well supported when riding a bicycle, it effectively avoids the great pressure of the body on the joints of the lower limbs, thus greatly reducing the extrusion and wear of the joints caused by weight-bearing exercise.
In addition, cycling can stimulate cartilage metabolism, promote blood circulation, strengthen microvascular tissue and improve cardiopulmonary function.
Extended data:
Precautions for cycling exercise:
1, shunting stress:
Hips high and body leaning forward is the standard riding posture, which can reduce the windward cross-sectional area, reduce wind resistance and improve riding speed. This is a common posture for professional athletes or amateurs. But for ordinary exercisers, the actual operation will be more difficult and the adaptability will be poor. They can follow suit on the basis of gradual adaptation, but they can't be too demanding.
2, the equipment should be sufficient:
Outdoor riding is dangerous, especially long-distance riding, and protective equipment is essential. It is recommended to wear helmets, gloves, etc. When riding, and when riding for a long time, it is best to carry a pump, spare tire, kettle and other items with the car. At the same time, it is best to ride outdoors together and take care of each other. When riding, you should obey the traffic laws, don't be competitive, pay attention to safety and road conditions, and slow down when going downhill for a long distance.
3. Speed reference heart rate value:
Age, sports history and gender are the key factors that affect the intensity of exercise, and there is no uniform standard for riding speed, because everyone's physique is quite different. In general, it is recommended to divide the intensity by the heart rate, that is, 220 MINUS the age, and the number obtained is the maximum heart rate.
For ordinary cyclists, the exercise center rate can reach 60% of the maximum heart rate, and it can be gradually increased to 80% with the improvement of the level.
4. The duration should vary from person to person:
Cyclists should determine the frequency and duration of riding according to their physical condition, and must not blindly pursue distance. Generally speaking, you can ride it 2~3 times a week or once on weekends. Riding time can be judged by reference to heart rate intensity or physical reaction in the morning after riding. In principle, it is based on not feeling very tired the next day.
5. Pay attention to warm-up and relaxation:
Warm-up can make the body enter the state more quickly and avoid the damage to muscles, cartilage, tendons and other tissues caused by sudden exertion. Relax in time after exercise, otherwise long-term exercise will cause lactic acid accumulation and bring muscle pain and stiffness.
The way to relax is very simple, just in the car. For example, if you plan to ride for two hours, you can ride slowly for 20 minutes. On this basis, it is also a good choice to do some stretching exercises, stand well and sprint to pull your legs.
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