The principle of losing weight by cycling.
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.
1, adjust the cushion angle.
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. In addition, I recommend an effective way to lose weight and reduce wear during cycling: wear padded cycling pants.
Step 2 increase the height of the mat
If the height of the bicycle cushion is not suitable, knee pain will occur when riding for a long distance, and many times the knee injury can not be recovered. The doctor can only help you keep the status quo from getting worse. We need to pay attention to the height setting of the cushion, and the correct posture will not damage our joints. Suggest the height of the weight-loss seat that is most suitable for cycling: when the pedal reaches the lowest point, the legs can be straightened effortlessly, and the knees can be slightly bent, but the legs can be straightened slightly. This allows blood to pass through the knees during riding. Of course, if you are not used to new bicycles and adjusting the seat cushion too high, you can lower it first and then raise it slowly, and safety is the first priority.
3. Keep your body straight and lean forward
In the process of cycling to lose weight, you need to keep your back straight, but not vertical, but lean forward straight. You should lean forward from your hips, not your waist or back chest, or you will become a casserole or shrimp, not only to look good, but also to keep your spine as straight as possible, otherwise your back pain will be unbearable after riding for a long time. In addition, the neck should be straight, not too low or too stiff, otherwise the neck will be sore. If you feel your neck is low and your head is drooping, you should rest at this time.
Step 4 choose the right venue
Novices can choose a relatively 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. In crowded places, the speed should not be too fast to prevent collisions and falls. In addition, check the condition of the car before riding, such as brakes, bells and tires. , to prevent accidents in sports. 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 the process of losing weight by cycling, people often ride slowly for a few minutes first and then quickly for a few minutes. This alternate riding method has a similar effect to "running and walking alternately" in running training. However, the "fast" here is not an arbitrary speed. Only reaching the intensity of exercise heart rate is really effective, otherwise it is a waste of effort.