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. 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.
Benefits of swimming: 1. Enhance myocardial function.
When people exercise in water, all organs participate in it, which consumes a lot of energy, accelerates blood circulation and provides more nutrition for sports organs. The acceleration of blood speed will increase the load on the heart, make the heart beat faster and contract strongly. People who swim regularly have excellent heart function. The average person's heart rate is 70-80 beats per minute, and the stroke output is 60-80 ml. Frequent swimmers' heart rate can reach 50-55 beats/min, many excellent swimmers can reach 38-46 beats/min, and the stroke output is as high as 90- 120ml. When swimming, the role of water makes it easy for limb blood to flow back to the heart and accelerate the heart rate. Long-term swimming will obviously increase the activity of the heart, contract strongly, increase the thickness and elasticity of the blood vessel wall, and increase the stroke output. Therefore, swimming can exercise a strong heart.
enhance immunity
The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. People who often take part in winter swimming are not easy to catch a cold because of the improvement of body temperature regulation function, and can also improve the endocrine function of human body, especially the function of pituitary gland, thus improving the resistance and immunity to diseases.
lose weight
When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. Like a boiled egg, the cooling rate in air is far less than that in cold water. Experiments show that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed 1 hour on land, and the heat consumed by staying in water with 100 minutes is as high as 100 kcal, which is equivalent to being in air with the same temperature. It can be seen that water sports make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective fitness exercises.
keep fit
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.
5. Enhance lung function
Breathing mainly depends on the lungs, and the strength of lung function is determined by the strength of respiratory muscle function. Exercise is one of the effective means to improve and increase vital capacity. According to the measurement, when swimming, people's chest is under the pressure of 12- 15 kg. Cold water stimulates muscle contraction, making it difficult to breathe, forcing people to breathe hard, increasing the depth of breathing, and making the amount of oxygen inhaled meet the needs of the body. The average person's vital capacity is about 3200ml, and the breathing difference (the difference between the expansion and contraction of the chest circumference at the maximum inhalation and exhalation) is only 4-8 cm. The maximum oxygen uptake during strenuous exercise is 2.5-3 liters/minute, which is 10 times higher than that at rest. The swimmer's vital capacity can be as high as 4000-7000ml, the breathing difference can reach 12- 15cm, and the maximum oxygen uptake during strenuous exercise is 4.5-7.5 liters/min, which is 20 times higher than that at rest. Swimming makes people develop respiratory muscles, increase chest circumference, increase vital capacity and open more alveoli when inhaling, which is very beneficial to health.
6. Skin care
When people swim, the water washes away the skin, sweat glands and fat glands, which plays a good massage role, promotes blood circulation and makes the skin smooth and elastic. In addition, when exercising in water, it greatly reduces the irritation of salt in sweat to the skin.
Running:
Summarize its benefits from the following seven aspects.
First, running is a kind of whole-body exercise, which can make the muscles of the whole body contract and relax rhythmically and make the muscles slim.
With the increase of vitamins, the content of protein increased. Muscular development is one of the signs of bodybuilding.
Second, bones are the scaffolding of the body and the lever of human activities. Teenagers in the growth and development period insist on running.
Step can improve blood circulation, increase the nutrient supply of bone cells and improve the growth ability of bone cells.
Promote the normal development of bones. The metabolism of the elderly is weakened, the muscles are gradually shrinking and the bones are shrinking.
There are more and more bone and joint diseases caused by sexual changes. Persisting in running can strengthen metabolism and delay bones.
Degeneration can prevent the occurrence of senile bone and joint diseases and delay your aging.
Third, the heart is the general hub of blood supply to the whole body and the driving force of life. Long-term running will make your heart muscular.
Strong, protein and myoglobin increased. The athlete's heart can be clearly seen under X-ray fluoroscopy.
Bigger than the average person, plump in appearance and strong in pulse. The average person's heart volume is 765-785 ml, but it is very strong.
The blood volume of people who exercise can reach1015-1027 ml, and their heart rate is slower than that of normal people 10-20 beats/min, which is
The work of the heart will lighten the burden. On the other hand, running can enhance the endurance of the heart. As we all know,
When the average person's heartbeat exceeds 100 beats/minute, he will feel dizzy, flustered and breathless. And long-term runners,
Can endure to 150 times/minute.
Fourth, people's life activities are inseparable from oxygen for a moment, inhaling fresh oxygen and exhaling carbon dioxide. Measure breathing
Important signs of functional health are vital capacity and maximum ventilation. Running can develop respiratory muscles and increase vital capacity.
Increasing 1-2 liters, the maximum oxygen uptake of trained athletes can be increased by 33-60% compared with that of ordinary people.
5. Running can enhance gastrointestinal peristalsis, increase the secretion of digestive juice and improve digestion and absorption.
So as to increase appetite, supplement nutrition and strengthen physique.
6. For women, running helps to regulate menstruation and reduce gynecological diseases. American obstetrician and gynecologist Ge Xiang.
Jed investigated the menstrual cycle of 394 female athletes in the New York Marathon 65438-0979, and found that 26%.
Among the women with menstrual disorders, 65,438+07% recovered their menstruation. This is because of running.
Step increases metabolism, promotes digestion and absorption, regulates nervous system function and improves endocrine function.
Seven, running can temper people's will and perseverance, enhance toughness and patience, improve sensitivity and promote the environment.
Adaptability. People who insist on exercising for a long time have three characteristics when completing quantitative work: first, they act quickly;
Second, it has great potential and can exert its maximum functional potential to complete the task; Third, recover quickly and eliminate fatigue.
Thoroughly, you can quickly return to a calm level.