Current location - Health Preservation Learning Network - Fitness coach - What are the standard practices of cycling fitness?
What are the standard practices of cycling fitness?
Cycling Fitness Method: China is a bicycle kingdom. Bicycle is the main means of transportation in people's lives, which is both economical and popular. Bicycle instead of walking is an efficient way of fitness which integrates entertainment and fitness.

Cycling requires intensity, that is, the heart rate is controlled within a certain range, and its upper limit is 220- age × 90%; The lower limit is 220- age ×60%. When you start cycling, you have to pedal 60 times a minute, which is similar to the usual walking speed. For leisure cyclists, the pedal speed is 75 ~ 100 times per minute. To calculate your pedaling speed, just write down the number of laps pedaled by one leg in 15 seconds. Generally, the ideal pedaling speed is 15 second pedaling for 22-23 times, which is equivalent to pedaling for 90 times per minute for 20-40 minutes every day. If you can't exercise every day, you should concentrate on exercising for about 2 hours a week.