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. So for your convenience, I will collect some notes about cycling fitness for you. Welcome everyone to exercise!
The fitness function of cycling;
(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. Cycling 4 every day? 5 kilometers 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.
Precautions for cycling:
(1) 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 the abrasion of the inner thigh root and perineum or the tumor-like hyperplasia of subcutaneous tissue. Adjusting the handle helps to find a good posture to avoid pain.
(2) 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.
Can you lose weight by riding a bike?
Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen, plus inhaling a lot of fresh air, which can strengthen heart function. Periodic aerobic exercise can make exercisers consume more calories and achieve significant weight loss.
Riding exercise is not only beneficial to 3 pairs of joints and 26 pairs of muscles of hip, knee and ankle of lower limbs, but also can exercise muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Not only can you lose weight, but you can also make your figure symmetrical.
Matters needing attention in losing weight by cycling.
1. If the purpose of cycling is to lose weight, you might as well choose a pinion to increase the number of revolutions, with 60-65 per minute as the target.
2. The biggest trick of the bicycle weight loss method is to ride a bicycle for a long time, so don't use too much force when riding a bicycle at first, otherwise it will cause hip pain and fatigue.
3, cycling to lose weight slowly, step by step, slowly increase the riding time, a medium-speed riding for 40 minutes to 1 hour, you can achieve the purpose of consuming fat.
4. The seat should be soft and moderately high, so as to minimize the pressure on the hips.
5. 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, the hunchback should not be bent, and the legs should be straight when pedaling.
6. In crowded places, the speed should not be too fast to prevent collisions and falls.
7. Many people think that choosing a flat road is not as good as a rugged road, but strenuous exercise will only burn sugar, not fat, so novices can choose a flat road. Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.
8. When a lesbian rides a bike, the handlebar position should be 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.
9. Before riding a bicycle, check the condition of the car, such as brakes, bells and tires. , to prevent accidents in sports.
10. In case of rain, fog, ice and snow, you can stop riding exercise and choose other ways.
1 1. If you feel flustered, stuffy and dizzy when riding a bike, you should get off the bus in time and rest, and go to the hospital for examination and treatment if necessary.
12, the duration of each riding exercise should be more than 30 minutes, preferably 40-60 minutes, and the pedaling exercise less than 30 minutes consumes sugar. When riding a bicycle, you should control the heart rate (heartbeat) to increase by 2-3 times than usual to achieve the purpose of exercise.
13, you can breathe naturally when you pedal slowly. If you pedal hard, you can adjust the breathing rhythm, such as pedaling for the next inhalation and exhalation. If you adjust the rhythm, it will help to eliminate fatigue.
14. If you want to increase your muscles and strength, you can choose the posture of leaning forward as far as possible, which can reduce the movement resistance when pedaling quickly and exercise your muscle strength. If the purpose of exercise is to lose weight, you need to keep your arms straight, tuck in your abdomen and lean forward slightly.
15, at three or four o'clock in the afternoon, cycling in an environment with lush vegetation and rich negative ions in the air can accelerate blood circulation, make the brain take in more oxygen and make people feel more awake.
16. Some patients need to do this exercise under the guidance of a doctor, especially those suffering from hypertension, coronary heart disease, hernia, epilepsy and sequelae of concussion. Riding a bicycle is easy to fall down carelessly, endangering safety.
17. Teenagers are in the stage of growth and development, and their bones are soft. If you choose a low-handle bicycle for exercise, it will affect the curvature of the spine and physical development for a long time.
18, men are not suitable for cycling for a long time, because the bicycle seat is narrow, and organs such as testis and prostate are prone to ischemia, edema and inflammation after being squeezed for a long time.
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