How long does it take to ride a bike every day?
1. How long should I ride my bike every day?
If the average person mainly aims at exercise, it is enough to ride 5- 10 km every day, and there is no need to pursue long-term cycling. If you are a girl and don't want to grow calf muscles, the riding speed should be controlled at 10 km/h, and the riding time should not exceed half an hour. If you are a cycling enthusiast and want to challenge yourself, you can arrange the cycling interval reasonably according to your physical fitness. However, according to the experience of most cyclists, it is more appropriate to control the riding distance around 100 km a day, which will not lead to fatigue or sports injury.
2. How many kilometers per hour is suitable for cycling?
The speed of ordinary people riding bicycles is about 15 km/h, and the speed on flat land can reach 40-50 km/h, but when riding for a long time, it is best to keep driving at a constant speed instead of pursuing high speed for a short time. The highest speed of cycling in the world is 268.83 1 km, which was created by Fred Rhomberg of the Netherlands on10.3 in Bonneville Salt Flat, Utah, USA. It has not been surpassed until now.
3. Precautions for riding a bicycle
Adjust the height of the handlebar and seat, and pay attention to maintain the correct posture. The height of the seat should be that the heel should step on the pedal and the legs should be just straight, so as to ensure that you will not bend your knees or tiptoe excessively when riding, which is conducive to exerting strength. When riding a bicycle, your head leans forward slightly, looking forward, your upper body leans forward moderately, your torso arches upward, your hands hold the handlebar moderately hard, your arms naturally bend to support your upper body, and your hips sit firmly in the middle of the cushion.
It should be noted that you should not ride in a single posture for too long to avoid physical fatigue. Thirdly, when stepping on the pedal, the position of the foot should be appropriate, the force should be uniform, and attention should be paid to maintaining a certain rhythm, otherwise it will fatigue the ankle and knee joint. Finally, due to the great environmental pollution in cities, automobile exhaust and dust will bring great harm to people in sports. Therefore, it is recommended to avoid seriously polluted weather when riding. In case of smog, even wearing masks, triangular towels and other protective equipment can not achieve satisfactory results, and riding is not recommended. People who want to exercise by bike should try to choose places with few people, good road conditions and good air. In addition, patients with severe heart disease, hypertension, epilepsy, pregnant women and physiological women are not suitable for riding.
The way to lose weight by cycling.
1, strength cycle method. First of all, in the first ten minutes of riding, try to go at full speed with 60% strength, and then observe your heart rate and how many times your pulse beats per minute. This will not only help you lose weight, but also exercise your cardiovascular system.
2. Core muscle circulation method. In the process of cycling, you can choose to leave your seat for a period of time, and your body is still in the state of cycling and you can't stand upright. You can exercise the strength of the core by riding your waist and abdomen and exercising.
3. Fat reduction cycle method. Cycling continuously at medium speed for more than 40 minutes, combined with regular breathing, can play a good role in losing weight.
4. Intermittent circulation. When riding a bicycle, you can ride for two minutes at the normal riding speed, then advance for two minutes at the limit, and then ride at the normal speed. This alternating cycle can improve the adaptability of aerobic exercise. No matter which way you ride to lose weight, you should stick to it for more than 40 minutes, and you should supplement the right amount of water when riding, so as to better achieve the purpose of losing weight.
The misunderstanding of cycling to lose weight
Myth 1: You can lose weight by exercising more.
Although exercise can consume calories in the human body, it is not enough to lose weight by exercise alone. Even if you play tennis for several hours every day, as long as you drink one more can of drinks or eat a few cakes, the hard-won weight loss results will be wiped out. Therefore, in order to achieve a lasting weight loss effect, you should not only engage in exercise, but also make reasonable adjustments in your diet.
Myth 2: Exercise on an empty stomach
Many people like to exercise on an empty stomach. In fact, this will lead to a large consumption of glycogen stored in the body and hypoglycemia reactions, such as dizziness, fatigue, palpitation and so on. It is harmful to health. But if you exercise moderately 1-2 hours before meals, such as walking, dancing, jogging, cycling, etc. It will help you lose weight because no new fatty acids enter the fat cells in your body at this time.
Myth 3: You can lose weight by jogging for 30 minutes every day.
Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy can reach 855% of the total consumption. It can be seen that no matter the exercise intensity is shorter than 40 minutes, the fat consumption is not obvious.
Myth 4: The greater the intensity, the more intense the exercise and the better the effect.
It is not that the more intense the exercise, the better the weight loss effect. In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. During low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which makes fat consumption faster and increases exercise intensity, but the proportion of fat consumption decreases accordingly. When the strength increases, the proportion of fat energy supply only accounts for 155. Therefore, low-intensity exercise or heart rate maintenance can be relaxed and gentle for a long time.