What don't you know about running and cycling? Many people will do some proper exercise to keep healthy, and exercise can also relieve our mood. Whether riding or running, it is good aerobic exercise, which is beneficial to our physical quality and health, and can also exercise our own quality. Here are some things you don't know about running and cycling.

What don't you know about running and cycling? 1 What are the advantages and disadvantages of cycling and running?

(1) The advantage of cycling is that it has less burden on the body, can last longer and is less likely to cause joint damage, so it belongs to closed exercise. The foot is fixed on the pedal, which has little impact and pressure on the joints and is not easy to form arthritis;

(2) The disadvantage of riding is high repeatability, which often causes tendon inflammation.

(3) The advantage of running is that among all aerobic exercises, it has the most obvious effect on enhancing bone density and can effectively prevent osteoporosis.

The role of cycling and running in slimming;

Nowadays, most people choose to keep fit. In addition to keeping fit, there is another key reason: losing weight. The key to losing weight is to consume more calories than you do. Compared with the slimming effect, it is suggested that "heart rate" should be used as an objective index. Because on the premise of ensuring enough exercise time, the key of aerobic exercise lies in the control of heart rate. I suggest that you don't just want to lose fat at first, how many pounds you want to lose quickly and so on. Haste makes waste.

Exercise itself is a process of adjusting body functions. Visceral function is improved, and naturally the goal is achieved. It is best to combine the training of muscle ability to increase the effect of continuous consumption, comprehensively correct the body shape, prevent rebound and be perfect.

Tip: Slimming is a persistent thing. Running and cycling are good for slimming, but not for everyone. Find a method that you can stick to best, and then you are already on the road to slimming success.

Running and cycling have their own strengths, and combining them is more beneficial to health than doing only one of them. Riding allows you to keep exercising for a longer time, and running allows you to exercise muscles that are ignored by riding; Riding can make you run faster, and running can also improve the speed of riding.

What don't you know about running and cycling? 2 The benefits of cycling and running to people.

First, it can make blood vessels younger.

After exercise, the blood flow accelerates and nitric oxide is produced. The role of nitric oxide is to soften the muscles around blood vessels. The faster the blood flows, the more nitric oxide is produced. Experiments show that cycling can speed up blood flow 10 times.

Second, it can make muscles more stylish.

Some people say that riding has been pedaling, legs have been moving, riding for a long time, thighs will become thicker. This is a misunderstanding. After riding, the thighs will not only become thicker, but also become more and more stylish. Because riding can improve and shape muscles, especially the muscles of the lower body-calves, thighs and buttocks. In addition, cycling can reduce the incidence of joint diseases and leg or hip injuries.

Third, it can prolong life.

Regular cycling is closely related to increasing life. A British study shows that the health status of people who regularly ride bicycles is equivalent to that of people who are 10 years younger than their actual age, and those who insist on cycling regularly in their thirties can increase their life expectancy by an average of two years. According to an international survey, among all kinds of occupations in the world, postmen who use bicycles as their main means of transportation have the longest life span.

Fourth, there will be no pressure at all.

Riding generally requires contact with nature, breathing fresh air and enjoying the beautiful scenery.

Studies in the United States believe that these outdoor activities can stimulate the brain to secrete dopamine and produce a sense of pleasure, which is a good way for middle-aged people to decompress.

Fifth, it will make the brain healthier.

Even in the open and sparsely populated fields, cyclists should pay close attention to the road conditions. Moreover, in most cases, cyclists have to cross the streets to cope with various traffic conditions, which can exercise the sensitivity and reaction ability of nerve reaction, help improve brain function, prevent brain aging and improve the agility of nervous system.

In addition, cycling can also speed up blood circulation, make the brain take in more oxygen, and help keep a clear head.

Sixth, it will make the lower limbs stronger.

Riding is mainly leg movements. According to the experimental statistics of scientists, 26 pairs of lower limb muscles need to exercise 180 ~ 200 times per ride 1 km.

At the same time, three pairs of joints of lower limbs can also participate in activities, which can enhance the jumping ability of legs and delay the aging process of joint ligaments of lower limbs.

Seven, adjustable nerve function

There are many nerve endings on people's feet. When the foot steps on the bicycle pedal, the nerve endings are repeatedly rubbed and stimulated by the pedal, which can adjust the function of the autonomic nerve and reflect it to the relevant organs inside and outside the body, so that its physiological functions are coordinated and balanced. It can keep the neural feedback mechanism of human body in an active state, and this benign stimulation will make the whole body relax, metabolize vigorously and make the body and mind happy.

8. What problems should I pay attention to when riding?

There are three indexes related to the health of cyclists, namely pedaling frequency, heart rate and breathing frequency, which are referred to as "three rates" for short.

1, trampling frequency

Referred to as pedaling frequency, it is the number of pedaling cycles per minute, which is calculated by turning one foot. For example, if you turn the right pedal or the left pedal (only one side) 80 times in 1 minute, then your pedaling frequency is 80 times/minute.

So, how to determine your own tread frequency? The simplest is the treadmill. The significance of maintaining a high frequency in cycling is that you can get a relatively high speed with a light pedaling force, which is very good for protecting your knees. To maintain a relatively high tread frequency requires long-term practice and adaptation process, which is not a one-off event. And once you get used to this kind of high-frequency pedaling, you will ride with less effort and higher efficiency. The most taboo in riding is to use a large transmission ratio at low speed and pedal slowly with one foot left and one foot right. This kind of riding is very easy to make people tired.

2. Heart rate

Heart rate refers to the number of heartbeats per minute. What I want to talk about here is the heart rate control during healthy cycling or fitness cycling in order to achieve a certain goal (such as losing weight).

Of course, the best way to monitor the heart rate by cycling fitness is to equip with a heart rate meter. During riding, when your heart rate falls below or exceeds the target heart rate range, the heart rate meter will give a warning sound, so that you can adjust the exercise intensity, ensure that you exercise within the set target heart rate range, and effectively control the exercise intensity. In exercise, it is very necessary to learn to count the heart rate (pulse) to control the amount of exercise, which not only increases the safety of participants, but also helps to ensure the fitness effect of exercise.

In addition, there is a certain relationship between trampling frequency and burning fat. Therefore, by installing a treadmill and a heart rate meter, the quantification of weight loss by riding can be effectively controlled.

3. Breathing frequency

Let's talk about a concept first: abdominal breathing refers to the breathing method that makes the abdomen bulge when inhaling and compresses the abdomen to make it sag when exhaling. Most people use shallow breathing (chest breathing), so they only use13 of the lungs, and the other 2/3 of the lungs are old. If you breathe by abdominal breathing, the lungs can be fully utilized. Abdominal breathing can fully realize the ventilation function, and can also breathe in more oxygen. Obviously, a healthy ride requires abdominal breathing.

Some cyclists like to ride as soon as they get up. It is easy to have abdominal pain to a certain extent, which is caused by improper breathing. When riding on the plateau, altitude sickness will disturb people's normal breathing rhythm. At an altitude of 4000 meters, swollen throat, swollen tonsils and dizziness are normal. The reason is very simple, because the air is thin, and it is necessary to strengthen breathing to provide oxygen. At this time, it is very effective to apply some vaseline oil to the nasal cavity.