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 in order 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.
What are the benefits of exercising by bike?
All exercise is good for your health. Only this amount should be grasped by yourself, otherwise, too much exercise and too high nutrition consumption will affect the height.
Personally, I don't think riding a bike is like playing basketball. Therefore, the influence on height may be weak. Cycling suggests that you ride a bicycle that is mainly sports, choose a bicycle that suits your height and ride under professional guidance.
What are the advantages and disadvantages of exercising by bike?
Cycling is aerobic exercise, and the good valve of aerobic exercise is to strengthen cardiopulmonary function, consume excess fat and exercise muscle endurance.
As for what affects the reproductive system, it is simply nonsense. If so, how come there is no relevant report? Why do cyclists have such occupational diseases? To take a step back, even if excessive riding does happen, can it reach the training volume of professional athletes?
What can I practice by riding a bike?
Bicycle is one of the best tools to overcome heart function problems. More than half of the people in the world die of heart disease. Cycling can promote the blood circulation in the legs, easily pump the blood deposited at the end of blood vessels back to the heart, and strengthen the microvascular tissue, that is, strengthen the "collateral circulation". Strengthening blood vessels can protect you from the threat of age and keep you young forever.
In addition, habitual cycling can enlarge your mind. Otherwise, the blood vessels will become thinner and thinner, and the heart will deteriorate. In your later years, you will experience the troubles it brings, and then you will find how perfect riding is.
Cycling is a sport that needs a lot of oxygen. There was once an old man who finished riding 460 kilometers in six days. He said: "Old people should exercise at least three times a week to strengthen their hearts and restore normal function. You should let your heart beat violently, but not for long. In this way, it will be able to adapt to emergencies, such as catching up with a car or resisting difficulties. "
Cycling can also prevent high blood pressure, sometimes more effective than drugs. It can also prevent obesity and arteriosclerosis and make bones strong. Bicycle keeps you healthy without drugs, and it's harmless.
Bicycle is a tool to lose weight. According to statistics, a person weighing 75 kilograms can lose half a kilogram by riding 73 miles at a speed of 9.5 miles per hour, but he must persevere every day.
Riding a bike can not only lose weight, but also make your figure more symmetrical and charming. People who lose weight through exercise, or people who diet while exercising, are in better shape and more attractive than those who only diet first. I don't know how to describe "more charming", but in fact, the strong muscles brought by exercise and the tiny ankles exercised by cycling are much better than the skinny blue blood diet!
Proper exercise can secrete a hormone, which makes you feel happy and cheerful. According to experience, we know that cycling can produce this hormone.
In fact, because cycling compresses blood vessels, blood circulation speeds up and the brain inhales more oxygen, so you inhale more fresh air. After riding for a while, you will feel clearer.
Riding this two-wheeled bicycle by yourself will make you feel very free and carefree. It is not only a weight loss exercise, but also an exile of spiritual pleasure.
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 the number of people who participate is increasing. 1987 is 30% more than 1986, and 1988 is 36% more than 1987. France, Germany, Belgium, Sweden and other countries have also attracted thousands of people to ride bicycles to participate in fashionable sports tourism activities.
Sports experts pointed out that due to the special requirements of cycling, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2 ~ 3 times higher than usual. Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. Therefore, lung ventilation, vital capacity and respiratory function have all increased.
(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. In fact, because cycling compresses blood vessels, blood circulation speeds up and the brain inhales more oxygen, so you inhale more fresh air. After riding for a while, you will feel clearer.
(2) It can improve cardiopulmonary function. Bicycle is one of the best tools to overcome heart function problems. More than half the people in the world are dead ... >>
When riding a bike, which parts of your muscles do you exercise? Be specific.
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 in order 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.
What kind of bike do you choose for cycling?
What brand of mountain bike should I buy? Disc brakes are much more expensive, depending on your needs.
Can you exercise by bike?
Everyone can ride a bike, but not everyone knows what to pay attention to when riding a bike, especially when riding a bike. 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 and strenuous exercise will easily lead to dizziness, nausea and other symptoms.
Which exercise is better, cycling or walking?
If you walk, I think you can exercise more by riding a bike, and if you run, you can exercise more, but the key is your amount of exercise. If the time and distance of riding a bike is longer than running or walking, it is better to ride a bike. Everything is not absolute, right! ! !
What muscles do you exercise by running and cycling?
Both running and cycling exercise the muscles of the whole body, especially the muscles of the legs.