Start to consume energy after riding 1 hour, regardless of speed, but try not to stop when pedaling, and choose the amount of exercise that suits you. Just stick to it every day. The first 1 hour can be understood as warm-up exercise, so don't increase the amount of exercise for a short time, which is easy to strain. When you feel that you don't have enough exercise, speed up or distance yourself. Because the body will gradually adapt to the amount of exercise, for example, you are very tired at 10 km during this time, and you will not sweat at 10 km after a while, so you need to increase the amount of exercise. If you don't insist on exercise, you will rebound and be lazy. You don't have to ride when it rains, but if you don't ride for a week, the original amount of exercise will be difficult. So you can't rest too much. Generally speaking, after strenuous exercise (for example, riding suddenly within 100 km, much more than normal exercise), the body will feel pain the next day, so don't take a full rest to recover. In fact, you need to do some exercise to keep your physical activity (such as cycling 1 hour warm-up), which is the best recovery. My advice to you is that every day 10- 15 kilometers, for commuting, after 1 month, you will obviously feel the muscles of your lower abdomen, face, thin buttocks, legs and arms tighten. PS: Riding is a high-risk sport. Pay attention to safety, equip your riding equipment, pay attention to the road conditions, don't answer your cell phone (if you must, please slow down and answer the phone), listen to music, chat and don't do anything distracting.