Compared with jogging, cycling has less influence on lower limbs. However, many people will complain about knee pain after riding a bicycle. This is because when pedaling, the legs repeatedly do circular motion, which is easy to cause the knee joint to be overloaded and lead to patella strain. Therefore, people with knee arthritis, patella strain and other joint diseases, it is best to shorten the riding distance, especially to avoid too many climbing sections.
If you don't pay attention to safety during exercise and fall down, it is very easy to cause fractures, sprains and contusions, head injuries and so on. It is suggested to choose the right road section before exercise and stretch the joints and muscles, especially when the weather is cold, the muscles will be stiff, so you must spend more time warming up. If you feel unwell during exercise, don't force yourself to continue exercising.
Riding method
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. In addition to aerobic capacity, anaerobic capacity and cardiopulmonary function, slow cycling mode can also increase sports fun. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
3. Middle-speed cycling, that is, controlling the heart rate to 65%-85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability. If you want to make the effect of fitness more obvious, it is best to use the above methods alternately during exercise, but only one of them is the main method, supplemented by other methods, can achieve better exercise effect.
In addition, at the beginning of exercise, bodybuilders should not ride too fast, usually in 20-40 minutes. If you feel tired, you can ride slowly every 1-2 minutes to recover your strength. After a period of time, gradually increase the intensity and duration of exercise.
The above content refers to People's Daily Online-Cycling is a golden aerobic exercise! Improve cardiopulmonary endurance and exercise lower limb muscle strength. It is better to ride a bike in spring, which has these five advantages.