In this crisp autumn season, it is the best fitness season for fitness experts. Besides climbing mountains and running, cycling is definitely the most popular thing. Cycling is an aerobic exercise, which can obviously promote the body function. Cycling more in autumn can not only protect your heart and lose weight, but also improve your sexual ability. Let's take a look at the introduction that cycling is the best exercise in autumn with me.
Riding a bike for exercise has many advantages.
The research results of sports medicine on preventing brain aging show that cycling is the opposite brain movement, and alternately pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence. When riding a bicycle, because the brain absorbs more oxygen and a lot of fresh air, it can improve IQ and improve the ability to analyze and solve problems.
Can improve heart and lung function. Cycling, like running and swimming, is an endurance exercise, which can improve people's cardiopulmonary function. Cycling is an aerobic exercise, which can obviously promote the body function. When riding a bicycle, the rhythmic contraction and relaxation of muscles can promote blood circulation, thus exercising cardiopulmonary function and improving the aerobic working ability of human body.
When you lose weight by cycling, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
Improving sexual function Riding a bicycle for 4~5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life.
According to the survey, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.
Exercise by bike should be moderate.
Wrong. Riding mode not only affects the exercise effect, but also easily causes harm to the body, so you should pay attention to the correct method when choosing cycling exercise.
Keep your posture straight and relax. When riding a bicycle, usually the upper body should lean forward slightly, the arms should be straight, the eyes should be straight and the attention should be concentrated. When pedaling, use force on the forefoot to keep your body balanced and not shake. Lean forward when encountering uphill headwinds; When going downhill or downwind, stand upright and pay attention to downhill safety. At the same time, breathing should be coordinated with the vehicle speed, and abdominal breathing and nasal breathing should be used as much as possible.
It is generally believed that riding a bicycle and pedaling means that you can move forward by stepping on your foot and rotating the pedal once. In fact, the correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. Step on the sole of your foot first, then retract and pull your calf back, then lift it up and finally push it forward, so that you can just complete a cycle of pedaling. Such rhythmic pedaling can not only save physical strength, but also improve speed. Beginners should avoid wrong postures, such as legs curling outward and bowing.
Pay attention to changing posture. When riding for a long time, we should pay attention to changing the riding posture, so as to move the center of gravity of the body and prevent a certain point of perineum from exerting force for a long time. Standing for 10 minutes every day is a compulsory course for mountain bike enthusiasts. This is also very important for cyclists on flat ground.
The force should be balanced. When riding, your hips should sit up straight and your legs should be balanced to prevent one side from exerting too much force. When pedaling, try to ensure that your knees are not completely straight, so as not to shift your focus to your crotch and cause physical injury.
If the bicycle seat is too high, it will not only make you uncomfortable and uncoordinated when riding, but also make the perineum constantly rub against the seat because the cyclist can barely move up and down. A comfortable seat position should be horizontal or slightly inclined downward. If the seat is tilted up, even the best material will compress the hip artery. In addition, choose those wider seats.
Step by step, do what you can. Many young people are eager to ride more and faster. They don't ride long distances, they ride 50 kilometers at once, and they only pursue speed and strength. This is very harmful to their health, and serious knees will accumulate water. Riding fitness should master posture and movements, slow first and then fast, which is the principle that beginners should master. The first time you ride a gearbox, don't be too fast and too long, and then accelerate the timeout after your body adapts.
Cycling exercise is taboo.
The road with heavy traffic is not suitable for cycling. Due to the great environmental pollution in cities, automobile exhaust and dust do great harm to people. When riding a bicycle, the harmful gas passively inhaled will spread to the whole body with the strengthening of cardiopulmonary function, and then poison the organs of the whole body. In the short term, people feel uncomfortable and have a dry cough; After a long time, people will have headaches and be weak. After riding on the road for many years, passive inhalation of exhaust gas may also cause lung diseases. In addition, there are many motor vehicles, which are also prone to traffic accidents. Also, the road temperature is very high in summer, which makes people suffer from heatstroke easily. Therefore, cycling should try to avoid roads with serious pollution and choose routes with better environment. If it is inconvenient to travel by bike because of the long distance to work, you can also choose indoor fixed bicycles for exercise.
It is not suitable to ride a bike because the helmet can effectively reduce the chance of concussion when falling off the bus, so the American insurance regulations stipulate that riding a bike must wear a helmet, otherwise there is no need to pay for the accident. But in our country, cyclists seldom notice this. In addition, knee pads, ankle pads, elbow pads and wrist pads are commonly used when riding, which can prevent sprains and contusions during driving. If cycling is a sport, then these protective devices must be fully equipped.
Not suitable for cyclists.
Men of childbearing age are not suitable for cycling as a long-term exercise program. Because the bicycle seat is narrow, if men ride for a long time, the testis, prostate and other organs will be ischemic, edematous and inflamed after being squeezed for a long time, which will affect the production of sperm and the normal secretion of prostatic fluid and semen.
Unscientific cycling exercise can increase the blood pressure of patients with hypertension, increase the heart burden of patients with coronary heart disease, aggravate the condition of patients with hernia, and patients with concussion sequelae and epilepsy are also prone to accidental falls, so people with these five diseases are not suitable for regular exercise.
Teenagers who are in the growth and development stage have soft bones. If they choose to exercise with a low bike in pursuit of fashion, it will affect the curvature of the spine in the long run, thus affecting their physical development. Therefore, teenagers should pay special attention to the choice of bicycles and correct riding posture.
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