1. Can you lose weight by cycling?
Whether riding a bike or pedaling an exercise bike in the gym is a good exercise to reduce fat. Cycling to lose weight consumes 480 calories per hour, which is similar to running with the same intensity, and has little effect on feet. The best time for this kind of exercise is 40 ~ 60 minutes. Less than 40 minutes can not guarantee the effect of reducing fat, and more than 1 hour will cause physical injury.
Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. Cycling compresses blood vessels, accelerates blood circulation, and the brain absorbs more oxygen. Coupled with inhaling a lot of fresh air, it will make the brain more awake.
2. Analysis of the principle of bicycle weight loss.
In the gym, stationary bicycles are the most popular, because not only can you sit on them and watch TV and listen to music during exercise, but even horizontal stationary bicycles are equipped with backrest, which is really comfortable. When bodybuilders do aerobic exercise by stationary bicycles, they consume glycogen converted from food in the human body within the first 20 to 30 minutes of exercise. After 30 minutes of exercise, the body begins to decompose body fat. Fixed cycling for less than 40 minutes can exercise the heart and lungs to a certain extent, but it can't consume more fat.
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3. The correct posture of cycling to lose weight
The correct posture of cycling to lose weight 1. Buffer angle
Under normal circumstances, bicycle cushions should be installed horizontally, or the front section should be slightly lower, but try not to tilt the front section. Some people often complain about hip pain after riding a bicycle, which may be caused by excessive pressure on PP or the inner thigh at the front end of the seat cushion. At this time, you need to check whether your seat cushion is horizontal or not, and even adjust the nose of the seat cushion slightly downward, which can reduce the wear on the crotch. Bian Xiao recommended an effective way to lose weight and reduce wear by cycling: wearing padded cycling pants.
The correct posture to lose weight by cycling II. Cushion height
If the height of the bicycle cushion is not suitable, knee pain will occur when riding for a long distance, and many times the knee injury can not be recovered. The doctor can only help you keep the status quo from getting worse. We need to pay attention to the height setting of the cushion, and the correct posture will not damage our joints. Bian Xiao recommended the most suitable height of the weight-loss seat for riding: when the pedal reaches the lowest point, the legs can be easily straightened and the knees can be bent, but when the legs are slightly straightened, the knees can be slightly bent. This allows blood to pass through the knees during riding. Of course, if you are not used to new bicycles and adjusting the seat cushion too high, you can lower it first and then raise it slowly, and safety is the first priority.
The correct posture to lose weight by cycling. Posture of the back and neck.
In the process of cycling to lose weight, you need to keep your back straight, but not vertical, but lean forward straight. You should lean forward from your hips, not your waist or back chest, or you will become a casserole or shrimp, not only to look good, but also to keep your spine as straight as possible, otherwise your back pain will be unbearable after riding for a long time. In addition, the neck should be straight, not too low or too stiff, otherwise the neck will be sore. If you feel your neck is low and your head is drooping, you should rest at this time.
The correct posture to lose weight by cycling. Aerobic circulation method
Aerobic cycling requires continuous cycling for at least 30 minutes at a moderate speed, while paying attention to deepening breathing. This method is very beneficial to the improvement of cardiopulmonary function and help to lose weight. This is because the metabolic mode of the human body is mainly sugar metabolism 30 minutes before exercise, and it starts to consume fat 30 minutes later, so friends who want to lose weight must not "give up halfway".
The correct posture of cycling to lose weight V. Intermittent cycling method
This is a training method that relies on the alternation of speed and speed to effectively exercise human heart function. In the process of riding, you ride slowly for a few minutes first, and then ride quickly for a few minutes, which is similar to "running and walking alternately" in running training. However, the "fast" here is not an arbitrary speed. Only reaching the intensity of exercise heart rate is really effective, otherwise it is a waste of effort.
4, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.