Question 2: What is the appropriate speed for cycling? Now this season, if you drive to the suburbs on vacation, you will surely find more and more people riding bicycles to exercise on winding country roads. Any kind of exercise can strengthen the body, but if you don't master the correct essentials, it may also have a negative impact, as well as riding a bike. Experts are here to give you some necessary advice on cycling fitness.
Problems needing attention in bicycle fitness
Everyone can ride a bike, but not everyone knows what to pay attention to when riding a bike, especially for fitness.
Riding posture experts believe that "the wrong riding method not only affects the exercise effect, but also easily causes harm to the body." Common problems in riding posture are, for example, legs rolled outward, hunched waist and so on. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the riding rhythm.
The action of pedaling is generally believed that pedaling means that the foot steps down and the pedal rotates once, so that it can move forward. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. When riding, the sole of the foot first steps down, then the calf retracts backward and pulls back, then lifts up and finally pushes forward, thus just completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
Ignoring frequency and unilaterally pursuing strength and speed, many young people who have just started are eager for "more quantity" and "speed". If they ride 50 kilometers at a time and don't ride long distances, they only pursue speed and strength on the way, which will actually do great harm to their health, and serious water will appear in their knees. Experts advise beginners to find a suitable frequency before increasing the amount of exercise. Ordinary people pedal about 60 to 80 times a minute. Every time you ride, you should have at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly, otherwise sudden high-intensity exercise is prone to dizziness, nausea and other symptoms.
Bicycle riding equipment should also be professional.
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, which usually lasts for 20 to 40 minutes. If they feel tired during this period, they can ride slowly 1 for 2 minutes ... >>
Question 3: How long is it appropriate to ride a bike every day? What are the benefits? Riding a bike for exercise has many advantages.
Bicycle is a very common and convenient means of transportation in China, and people often use it for work and outing. According to the research results in recent years, cycling, like running and swimming, is an endurance exercise that can best improve people's cardiopulmonary function.
In foreign countries, cycling fitness is in the ascendant. Take the United States as an example According to US News and World Report, there are 20 million people in the United States who ride bicycles to keep fit, and more and more people are involved. In 1987, it increased by 30% compared with 1986, and increased by 36% in 1988. France, Germany, Belgium, Sweden and other countries have also attracted thousands of people to ride bicycles to participate in the fashionable sports tourism pastime.
1. fitness function
(1) can prevent brain aging and improve the agility of nervous system. 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.
(2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly.
(3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
(4) can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life. ?
(5) It can prolong life. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.
Cycling can be done not only outdoors but also indoors. When indoors, it is generally necessary to use special fitness equipment such as stationary bicycles or power bicycles. Conditional families can buy their own cars and put them on the closed balcony for this fitness activity. You can also use an old bicycle with double brackets, and you can hang the rear wheel of the bicycle and ride it after it is completely fixed. Carrying out this sport indoors can reduce riding injuries caused by traffic jams or uneven roads outdoors.
2. Precautions:
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 abrasion or tumor-like hyperplasia of subcutaneous tissue on the inner side of thigh root. Adjusting the handle helps to find a good posture to avoid pain. 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.
3. Grasp the amount of exercise:
The amount of exercise for indoor cycling. Mainly depends on speed. The speed can be determined according to the number of pedaling per minute, and the symbolic riding distance per minute can also be calculated according to the circumference of bicycle wheels. Generally, after riding for a few minutes, you should stop and count the pulse rate within 1-2 seconds to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down. If the pulse is slow, you should speed up. When you start to exercise by riding a stationary bike, it is usually 10-20 minutes, and then gradually increase the exercise time. In the first few days, you may feel lower limb muscle pain, but it will disappear after a few days. You can gradually extend the interval between elbow exercises to 30 minutes or more in the future. In addition, you can also increase the amount of exercise by increasing resistance. For power bicycles and stationary bicycles, it is very easy to increase resistance. If you exercise with an old bicycle, you can use the brakes to adjust a certain resistance to improve the exercise intensity.
Question 4: How long does it take to ride a bike for about an hour?
Question 5: How long does it take to walk 4.6 kilometers by bike? () Let me answer with trepidation.
Suppose the 4.6 km road you mentioned is a good asphalt pavement, with smooth pavement, no traffic lights, no traffic pressure, and the cyclist is an ordinary person with no obvious physical and mental illness.
1, riding an ordinary trouble-free single-speed car, the speed can easily reach 13km/h, and at this speed, it takes about 2 1 min.
2. Ride a mountain bike with good quality, the tires are 1.9~2. 1, the speed can easily reach 18km/h, and the time is 15~ 16 minutes.
3. Ride the road bike well, and the speed should easily reach 22km/h, which takes about 12~ 13 minutes.
After conscious exercise, the average speed of riding a mountain bike is 28 km/h and the average speed of riding a road bike is 32 km/h within this 4.6 km, which should not be a problem for ordinary people (both cases are hard results at this time).
Question 6: How long does it take to lose weight by cycling? How fast should I ride my bike? It is best to exercise for 40-60 minutes. Not if it's too short. If it takes more than an hour, it will hurt your health. Start cycling for 20 minutes at a time, but not too fast. You can get used to it after a few more days' practice and increase the time. I can practice four times every other day or a week. According to your own collocation, you will probably lose weight after riding for more than three months. I want to be thinner, but I can't find a beautiful L. Losing weight is not generally good. In addition to cycling exercise, we should also control our diet, eat more vegetarian food and less meat, avoid snacks and drinks, drink more water and eat more fruits, and lose weight in less than a month ~ ~
Question 7: How long does it take to exercise by bike? 90 minutes is the best equivalent to running 3.5 kilometers.
Question 8: How long does it take to ride a bike a day vary from person to person. Consider your own physique. After riding a bike for a long time, I became numb, so I came down for a walk.
Question 9: How long does it take to ride a bike every day? If a person's main purpose is fitness, it is enough to ride 5- 10 km every day, and there is no need to pursue cycling for a long time. If you are a girl and don't want to grow calf muscles, the riding speed should be controlled at 10 km/h, and the riding time should not exceed half an hour. If you are a cycling enthusiast and want to challenge yourself, you can arrange the cycling interval reasonably according to your physical fitness. However, according to the experience of most cyclists, it is more appropriate to control the riding distance around 100 km a day, which will not lead to fatigue or sports injury. Professional answer
Question 10: How often is it appropriate to ride a bike? Many people like to ride bicycles to lose weight. Some people think that the longer you ride, the better your weight loss will be. In fact, this idea is extremely unscientific. Exercise needs to be moderate, and the best exercise time for cycling to lose weight is 40 to 60 minutes. Less than 40 minutes, no effect, more than an hour, harmful to the body. When people lose weight by cycling, they consume glycogen converted from food in the human body within 20 to 30 minutes before exercise. After 30 minutes of exercise, the body begins to break down body fat. You can exercise your heart and lungs within 40 minutes by bike, but you can't burn more fat. If you ride a bike for more than an hour, your body will metabolize more muscle than the fat that the bodybuilder wants to lose. But the more muscles there are, the more calories are metabolized, so it is not easy to get fat. Cycling for a long time, like sedentary, will cause local congestion in the "lower body". If the seat of the bicycle is not properly adjusted, numbness and perineal pain may occur. Patients with chronic prostatitis had better not choose cycling.