Cycling to lose weight consumes 480 calories per hour, which is similar to running with the same intensity, and has little effect on feet. The best time for this kind of exercise is 40 ~ 60 minutes. If it is less than 40 minutes, the fat-reducing effect cannot be guaranteed; If it exceeds 1 hour, it will cause physical injury.
Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen. Coupled with inhaling a lot of fresh air, it will make the brain more awake.
Under normal circumstances, bicycle cushions should be installed horizontally, or the front section should be slightly lower, but try not to tilt the front section. Some people often complain about hip pain after riding a bicycle, which may be caused by excessive pressure on PP or the inner thigh at the front end of the seat cushion. At this time, you need to check whether your seat cushion is horizontal or not, and even adjust the nose of the seat cushion slightly downward, which can reduce the wear on the crotch. Recommend an effective way to reduce weight and wear by riding: wear padded riding pants.
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. 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.
In addition, pay attention to diet. The calories we eat every day should not be high. Usually eat more cellulose-rich things such as bamboo shoots, celery and bitter gourd. The opposite of weight control is diet control, reducing the intake of greasy and high-fat foods!