The heart rate of long-term slow riding generally does not exceed 65% of the maximum heart rate.
If it lasts more than 20 minutes, it will "burn" more fat to supply energy.
Therefore, it is more suitable for obese people with the purpose of reducing fat.
Fast cycling can make the heart rate reach more than 85% of the maximum heart rate.
At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen.
It 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 delayed.
It is helpful for us to engage in higher intensity exercise, or to persist in high intensity exercise for a longer time.
In addition, fast cycling also has great exercise value for cardiopulmonary function.
The combination of fast and slow riding modes can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function,
It can also increase the fun of sports. If we can get scientific guidance,
Adopting a more reasonable combination of fast and slow movements will also achieve better fitness results.
Medium-speed cycling means controlling the heart rate to 65%-85% of the maximum heart rate.
It is a good way to exercise cardiopulmonary function and aerobic exercise ability.
It is best to use the above methods alternately during exercise, but one of them is the main one.
At the same time, supplemented by other ways, better exercise effect can be achieved.
In addition, bodybuilders should not ride too fast when they start exercising.
The time is generally 20-40 minutes, if you feel tired during this period.
You can ride slowly at intervals 1-2 minutes to recover your strength.
After a period of time, gradually increase the intensity and duration of exercise.
Step 1
1. Cycling is a continuous exercise. At the beginning, you don't need too much strength, otherwise you will make your body tired and your muscles ache. Just add a little time every day.
It is important to keep a relaxed mood. Try to take cycling as a relaxing activity. If it is too intense, you can only burn sugar, but you can't fully burn body fat!
Second step
1. Bicycles equipped with transmission devices can increase the number of wheel revolutions, and 1 min can reach 60-65 times, making it easier to lose weight.
2. When riding with friends, avoid chatting while riding, which will consume energy and reduce the exercise effect. At the same time, it will make your breathing difficult and your body tired faster.
Effective secret
1. If you are not hungry, it is very effective to ride a bike on an empty stomach.
2. Supplementing water is very important to improve metabolic rate. Stopping to drink water every 15 minutes is not only better than replenishing water in one breath, but also can effectively avoid dehydration.
3. The speed of cycling is not directly related to the effect of heat consumption. Riding slowly at your favorite speed can make the fat burn more fully.
4, usually spend a little time riding a bike, which will be strengthened on weekends. The intensity is 1-2 hours a day.