Five methods of outdoor cycling fitness, outdoor fitness is a favorite way of many friends, not only can feel the warmth brought by the sun, but also can experience the fresh air, giving people different feelings, so here are five methods of outdoor cycling fitness.
Five methods of outdoor cycling fitness 1 intermittent cycling method
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.
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.
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 (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.
Fitness 1 14 Tips:
1, wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.
2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.
3. In any case, replenish water every 5 to 10 minutes.
4. The position of the car seat: people stand on the ground, one leg is raised, and the height of the thigh parallel to the ground is consistent with the height of the car seat.
Five methods of outdoor cycling fitness II. It's faster to lose weight by taking a deep breath when riding a bike.
If you want to keep fit, you must choose the right method.
The first one: aerobic cycling. It is required to ride continuously for about 30 minutes at medium speed, and pay attention to deepening breathing during riding. This method is very beneficial to the improvement of cardiopulmonary function and help to lose weight.
The second type: intermittent circulation. This is a training method to effectively exercise human heart function according to the speed change. Riding slowly for a few minutes and then fast for a few minutes in the process of riding, similar to "running and walking alternately" in running training. Healthy young people can control their heart rate at 120- 160 beats per minute.
Bicycle riding equipment should also be professional.
Ordinary bicycles are different from sports bicycles. "People who generally want to get fit by cycling have two choices, mountain bikes and road bikes. 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. " Sun Tingfu said. At the same time, these professionals remind sports 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.
Editor's Note: Modern white-collar workers really don't have time to arrange a systematic fitness plan, let alone go outdoors for exercise, so don't waste 120 minutes on the way to and from work, waiting for the bus or taking the bus, because you can slim down quietly by making good use of this time and doing some simple exercises repeatedly.
First, make a simple choice. Are you a walker or a passer-by Or a subway person? Those close to home can consider walking to work, and those far away can take transportation, except private cars and taxis.
Walking family:
In terms of fitness, it can't achieve immediate results, especially for some women who want to lose weight. Walking is a good exercise, which can keep your body running. Exercise needs to be accumulated, and the key is persistence. Generally speaking, walking plays an important role in the flexibility of whole body joints.
As we all know, walking is good for health. For example, walking can enhance heart function and cardiac output. Nowadays, women pay more and more attention to their bodies. Relevant data show that walking for 20 minutes at a speed of 4.8 kilometers per hour has the fastest calorie consumption and is conducive to weight loss. Therefore, it is a good choice for people who are worried about their obesity and even plan to lose weight by dieting or taking diet pills.
Many women can't give up their favorite high heels, but from a health point of view, this is not appropriate. Although you can wear high heels or leather shoes for a short walk, it is not good to wear leather shoes for a long time. Therefore, office workers who plan to walk to and from work for a long time, especially those who walk for a long time, had better choose flat shoes.
Walking to and from work has many advantages. For some people with weak physique, this is a good opportunity to exercise and strengthen their physique. Walking has a great effect on people's psychological adjustment: you can enjoy fresh air in the morning and feel happy, and then devote yourself to work to improve work efficiency. In the evening, you can purify your mind while walking, throw away the fatigue and irritability of the day and go home happily. In addition, walking can avoid riding in the rush hour and reduce the chance of infectious diseases.
Of course, walking to and from work should pay attention to certain methods in order to keep fit. Pay attention to walking speed and walking style. Pay special attention to traffic safety when traffic jams, and don't let thoughts flood.
In recent years, the rapid development of private cars has made the roads that are not spacious more crowded, especially during the rush hour. Red lights and traffic jams make many anxious people anxious. I am an impatient person, especially I can't stand waiting anxiously. I don't have to suffer like this after work.
It was very accidental that I joined the class walking group. Once, I got up early and felt that I had plenty of time, so I decided to walk to work. The road I walked is very green. Walking in it, I feel the air is fresh, and the oncoming wind is filled with faint flowers and fragrance. Naturally, I like this way of working. Since then, I get up early for half an hour every day and walk to work. After work, I still choose to walk home. When you walk, settle down for a day. It's really fun to buy food at the vegetable market, cook a big dinner at home and enjoy it with my family.
Walking for about an hour after work every day, I felt very hard at first, but I didn't feel hard if I persisted. This is also a good way to relieve tension and stress. My brain has become clearer and more active because of exercise, and my work efficiency has also improved a lot. The most important thing is that my figure really becomes slim and symmetrical day by day, and my vanity of loving beauty has been greatly satisfied.
After a period of persistence, I feel that I can devote myself to my work with a happy mood every day, and my work efficiency has been obviously improved.
In fact, people live in a cycle like a clock. After a long time, they will feel bored. Sometimes, a small self-adjustment can achieve unexpected results. We have to work, but we can choose how to work. We might as well try walking to work and join our "walking class".
Second, the fitness program of riding TOP4
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.
The combination of fast and slow riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but 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%-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, at the beginning of exercise, bodybuilders should not ride too fast, usually in 20-40 minutes. If you feel tired, you can ride slowly every 1-2 minutes to recover your strength. After a period of time, gradually increase the intensity and duration of exercise.
Third, the new five-style riding method is an effective fitness.
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 (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.
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.
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.
Tip:
1, wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.
2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.
3. In any case, you need to replenish water every 5 to 10 minutes.
4. The position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.
Four, office bike fitness tips
Aerobic cycling: moderate-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.
Intensity riding method: First, you should specify the riding speed every time, and then you should specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.
Strength riding method: riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance quality of legs and effectively prevent thigh bone diseases.
Intermittent riding method: when riding, ride slowly for a few minutes, then ride fast for a few minutes, then slow down and then speed up. This alternating cycle of exercise can effectively exercise people's heart function.
Pedal riding method: the center of the foot (Yongquan point) is in contact with the bicycle pedal to ride, which can play the role of massaging acupuncture points.
The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, which is better when moving against the wind or uphill.
Five, rotate 3 posture ultra-thin legs
Three kinds of sports postures
Sitting posture:
Keep your upper body straight, hold the handrail with both hands, and properly tuck in your abdomen and waist.
Application: short-distance exercise (10 to 20 minutes)
Objective: To effectively exercise back muscles and modify leg lines.
Cross type:
Kneeling and sitting cross movement, simple mount will increase the burden on the waist, which can be adjusted by kneeling and sitting, effectively protecting the lumbar spine.
Prone:
Similar to a cross-country bike, the forearm rests on the armrest and the waist is relaxed.
Application: long-distance riding (the riding time is 30 minutes to 1 hour).
Objective: to relax the waist and avoid the injury to the waist caused by long-term riding.
Six, jump on the bike, relax beauty four steps.
If you are lazy, you can lie down comfortably, enjoy the massage of the beautician and feel the fragrance of essential oil, but don't forget your exercise. Remember, there are only lazy women and no ugly women in this world!
There are many ways to exercise, but choose the most effective and interesting-such as spinning! Do you know what rotation is? Passionate music, fashionable bicycles, professional coaches and a vibrant atmosphere will make you forget the fatigue and troubles of the day. Spinning originated in the United States and is a popular aerobic exercise in gymnasiums. Leg training is the main exercise, which is very effective in eliminating leg fat.
A person riding for n minutes equals jogging for n minutes. It can not only reduce fat, but also improve cardiopulmonary function and achieve the shaping effect of beautiful legs and buttocks. Under the guidance of professional coaches, imitate various sports modes, such as climbing mountains and riding fast. At the same time, the resistance of wheels, seats and handlebars (that is, handlebars) can also be easily adjusted. When exercising, let's come together and change the speed and difficulty of pedaling with the rhythm of music and lighting. It is very interesting and popular with bodybuilders.
In fact, many people like this sport because they like the pleasure of freely venting and feel the sense of accomplishment that the body has stored energy for a long time and immediately released it. How much fat to lose is secondary. Moreover, in the spinning room of the gym, there is no need to be a "vacuum cleaner" on the road, and there is no traffic danger. As long as you keep pedaling in the same place with the rhythm of music and under the guidance of the coach, you can enjoy the fun brought by sports.
Feeling: Under the guidance of a professional coach, with music, lighting, coach's gestures and sounds and imagination, people feel like riding a bicycle.
Advantages: the biggest attraction of spinning bike is that it can exercise very Hign! The psychedelic jumping lights, the dynamic and shocking music and the comrades dancing with you make you feel like you are in a disco, not a gym. Not like a fitness instructor, like a professional DJ, but not the hard floor under your feet, but the pedal of your bike.
According to experts, commuting by bike can only maintain the minimum fitness level. This is because the usual way of cycling is basically unchanged in the intensity and time of cycling. Physiologically speaking, human adaptability is human instinct, that is, the human body can quickly adapt to all external stimuli. If the riding speed is constant, when the human body fully adapts to this kind of stimulation, the significance of fitness begins to fade obviously. So how to exercise by bike? A cyclist introduced that there are five ways to choose from.
Conclusion: According to experts, cycling to and from work can only maintain the minimum fitness level. Don't think it's bike fitness, you must follow the above speed change method to have an effect. If you don't go to work by bike, you can exercise in the morning or after work.