1, fast riding
The heart rate can reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold.
In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
Step 2 ride slowly for a long time
The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
3. The combination of speed and speed
This way of riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
Step 4 ride at a medium speed
In other words, controlling the heart rate to 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and aerobic exercise ability.
Extended data
Precautions for riding a bicycle
1, you need to pay attention to adjust the position of the bicycle seat. Ordinary people stand on the ground, lift one foot, and keep the position of thighs and seats in balance.
2. Some friends will carry a backpack and even put something in it in order to enhance the difficulty of riding and the effect of losing weight by riding. In fact, this is a wrong way. The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load for a long time, it is likely to cause damage to your back and spine.
In addition, people need to wear professional gloves and helmets in the process of losing weight by cycling. First, it can play an anti-slip role; It can also protect the head and hands from being scratched when falling.
There are many kinds of bicycles, but no matter which kind of bicycle people choose, they should pay attention to properly replenish water, especially for bicycles aimed at losing weight, which need to be replenished every ten minutes or so.
People's Network-What methods are there to lose weight by cycling? What should I pay attention to?
People's Network-There are three points to note when riding a bicycle.