Compared with aerobic exercise such as walking and running, the simplest thing is riding a bike. Because the seat of a bicycle can't fully support its own weight during exercise, it can exercise more than running. Walking race will bring about an impact of nearly 1.2 times the body weight in an instant, while running will bring about an impact of nearly 3 times. On the other hand, because the pedal of the bicycle leaves the ground, the impact on the ground is less than the weight, and the extra burden on joints such as ankles, knees and waist will not be increased. At the same time, because cycling is not easy to accumulate fatigue, it is conducive to persistence every day. The intensity of exercise can be controlled by yourself, which is also one of the benefits of cycling to lose weight. The key is the weight and speed of the gear, which can be controlled according to the physical condition and physical fitness of the day. Beginners can set the gear lighter and step on the accelerator slowly. On the other hand, we can increase the speed by increasing the gear, so as to increase the amount of exercise.
Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, as well as the upper wrist triceps and upper body muscles of both hands. Continuous exercise for a long time can raise or lower the body temperature, leading to sweating. When sweat evaporates and deposits, the body temperature rises, so I feel very tired and want to stop exercising. At this time, cycling shows a unique advantage over running, because it is difficult to raise my body temperature because of exercise, so I can keep exercising for a long time.
This kind of exercise doesn't need to be prepared like other sports. Unlimited time, speed and place, every non-motor vehicle lane is an exercise place where you can play freely. You can ride alone or walk together. You can carry a fishing rod or take a picture splint for a walk. You can visit your friends by the way, or you can test the speed of completing the 10 km race. More than half of the people in the world die of heart disease. Riding a bicycle can not only compress the blood flow through the movement of the legs, but also draw the notes back to the heart from the vascular endings. In fact, it also strengthens microvascular tissue, which is called "collateral circulation". Strengthening blood vessels can protect you from the threat of age and keep you young forever. Proper exercise can secrete a hormone, which makes you feel happy and cheerful. According to experience, we know that cycling can produce this hormone.
Develop brain and improve physical fitness. Because cycling is an opposite movement, it can improve the agility of the nervous system. Cycling with both legs alternately can develop the left and right brain functions at the same time, and cycling can also effectively exercise the muscle strength of lower limbs and enhance the overall endurance. Relieve stress. Regular exercise helps to relieve psychological stress and prevent depression. Especially when riding outdoors, people can concentrate on enjoying some scenery along the way and meet like-minded friends and confidants when riding together. These are all good ways to relax. Lose weight and prolong life. Because in cycling, the human body carries out periodic aerobic exercise, so that the exerciser can effectively consume more calories, and long-term persistence can achieve significant weight loss effect. Cycling is a kind of exercise to enhance cardiovascular and cerebrovascular functions and cardiopulmonary functions. So it is not surprising that you can live a long life to some extent.
Precautions for riding a bicycle: when riding a bicycle, the upper body leans forward slightly, the head should not lean forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, and the legs should be straight when pedaling. When a lesbian rides a bike, the handlebar position is slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm. This posture is also conducive to smooth driving. The seat should be soft and moderately high, so as to minimize the pressure on the hips. Check the condition of the car before riding, such as brakes, bells and tires. , to prevent accidents in sports. Novices can choose a relatively flat road; Skilled, you can choose a road with a certain slope to enhance the consumption of heat. If you feel flustered, stuffy and dizzy when riding a bike, you should get off and rest in time, and go to the hospital for examination and treatment if necessary. In crowded places, the speed should not be too fast to prevent collisions and falls.