Different riding time, speed and energy consumption efficiency achieve different sports effects. If you ride at a speed lower than 16 km/h, you will burn about 235 to 370 calories an hour (the specific calories burned vary according to your weight). When the speed reaches 19 km/h, riding for an hour burns about 350 to 550 calories.
Therefore, making full use of the combination of different speeds and riding modes can achieve better exercise effect.
Slow cycling, generally not exceeding 65% of the maximum heart rate (simple calculation formula: 220- age), will burn more fat for more than 20 minutes. This method is more suitable for people who aim at reducing fat.
Fast cycling can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, after repeated rapid cycling training, the tolerance of anaerobic exercise will be improved and the discomfort will be delayed.
The benefits of riding a bike
1 can improve vascular function. Cycling can speed up the heartbeat and blood flow. When blood flows rapidly and rubs against the blood vessel wall, it can produce nitric oxide, which is helpful to relax smooth muscle, dilate blood vessels, remove free radicals and improve blood vessel function.
2, can promote bone health. In addition to supporting posture and limb movement levers, bones also have the functions of hematopoiesis and calcium storage. When riding, the bones exert force due to the load and bear the ground impact caused by bumps, which will improve the absorption of calcium and contribute to the remodeling and strengthening of bones.
3, can improve cardiopulmonary function. When riding, the exercise intensity changes greatly due to the fluctuation of pedaling speed and terrain. The energy consumption types of exercise are constantly switching between aerobic exercise, anaerobic exercise and alternating exercise, and the heart rate also changes, often increasing by two to three times than usual. Repeated exercise like this can promote strong myocardial contraction and improve cardiopulmonary function.
4, can burn more fat. The metabolic rate of the body-the efficiency of burning calories and fat not only increases during riding, but also lasts for several hours after riding. When riding, the energy consumed by joining the fast intermittent riding mode is 3.5 times that of slow riding.
5, can enhance muscle strength. Long-term riding is particularly significant for the activation of quadriceps femoris, gluteus and gastrocnemius of lower limbs. Strong muscles can not only prevent people from being injured in sports, but also support and protect bone joints and delay joint degeneration and aging.
The above contents refer to People's Daily Online-Outdoor Cycling. Do you pay attention to posture?