Bicycle is not only a convenient means of transportation for us, but also a good tool for exercising. So how to exercise for people who want to exercise by cycling outdoors? What should I pay attention to when choosing a bicycle? Here are the outdoor cycling fitness methods and purchase instructions for your understanding.
Outdoor cycling exercise method
Core muscle circulation
During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.
Intermittent cycle
When riding a bike, first ride it at medium and slow speed for one to two minutes, then ride it at 1.5 or twice for two minutes, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.
Fat-reducing cycling
Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.
Strength cycle method
First, it is required to ride at your 60% speed limit for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.
Power cycle method
That is, riding hard according to different situations, such as adjusting the gear size when going uphill or uphill (limited to five-speed or ten-speed adjustable bicycles), this method can improve the muscle strength or muscle endurance quality of both legs.
Matters needing attention in buying bicycles
Look at the car painting carefully.
Don't underestimate spray painting. Regular painting can make bicycles look good and can be used for a long time. And rough spray painting, if it falls off for a long time, will make the iron pipe rust and the bicycle weak.
Check the welding of the bicycle.
Generally, good bicycles are welded tightly without gaps. The welding of inferior bicycles is rough and often has small holes or cracks. After a long time, there will be security risks. Every welding point must be carefully checked.
Look at the material of the frame.
The frame is an important part to support the bicycle. When choosing a bicycle, you should ask about the material of the frame. Frame is generally divided into high-strength steel, ordinary steel and so on. Better bicycles are made of aluminum alloy, titanium carbon fiber and other materials, with lighter body and improved safety.
Look at the size of this bike.
Bicycles are generally small in size, and they are nothing more than big wheels and small wheels. Pay attention when buying. If it is a lady or a child, it is best to choose a small wheel, which saves effort to ride. If it's a man, it's best to ride a big wheel. Stepping on a step is much faster than stepping on a small wheel.