The heat consumed by cycling.
1, the heat consumed by cycling
By bike, the average road condition is 469 kcal (every 60 minutes).
Ride at a speed of 12- 13.9 km/h, relax and ride at a moderate intensity of 469 kcal (once every 60 minutes).
Ride a bike at a speed less than 10 km/h, and ride 20 1 kcal easily (every 60 minutes).
Riding speed10-11.9 km/h, slow and low intensity 335 kcal (once every 60 minutes).
Cycling, speed 14- 15.9 km/h, racing, advanced intensity 603 kcal (every 60 minutes).
Riding at a speed greater than 20km/h, racing, not riding slowly 1005kcal (every 60min).
Riding speed 16- 19 km/h, racing speed 737 kcal (once every 60 minutes).
502.5 kcal for cycling, cross-country or mountain (once every 60 minutes).
Riding a unicycle is 268 kilocalories (every 60 minutes).
2. the benefits of riding a bike
Develop brain and improve physical fitness. Because cycling is an opposite movement, it can improve the agility of the nervous system.
Lose weight and prolong life. Because in cycling, the human body carries out periodic aerobic exercise, so that the exerciser can effectively consume more calories, and long-term persistence can receive significant weight loss effects.
Relieve stress. Regular exercise helps to relieve psychological stress and prevent depression.
3. disadvantages of riding a bike
Spinal and lumbar injuries. The main symptom of this injury is pain. If the shoulder hurts, the pain in this part is mainly caused by the long tube and low handlebar on the car. My neck hurts. This phenomenon is often accompanied by shoulder pain, and the third is low back pain, which is often caused by straightness when riding, because more strength will increase the burden on the waist and lead to waist fatigue.
Joint injury. The main symptom of this kind of injury is pain. There are mainly pain in the upper knee and pain in the back of the knee.
Upper limb injury. This kind of injury is mainly due to long-term compression of upper limbs. If the movements of the arms do not change much in a certain period of time, the blood circulation of the upper limbs will be relatively reduced, which is of course unfavorable to the body.
Precautions for riding a bicycle
1. If the purpose of cycling is to lose weight, you might as well choose a pinion to increase the number of revolutions, with 60-65 per minute as the target.
2. The biggest trick of the bicycle weight loss method is to ride a bicycle for a long time, so don't use too much force when riding a bicycle at first, otherwise it will cause hip pain and fatigue.
3, cycling to lose weight slowly, step by step, slowly increase the riding time, a medium-speed riding for 40 minutes to 1 hour, you can achieve the purpose of consuming fat.
4. The seat should be soft and moderately high, so as to minimize the pressure on the hips.
5. When riding a bicycle, the upper body leans forward slightly, the head should not lean forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, the hunchback should not be bent, and the legs should be straight when pedaling.
6. In crowded places, the speed should not be too fast to prevent collisions and falls.
7. Many people think that choosing a flat road is not as good as a rugged road, but strenuous exercise will only burn sugar, not fat, so novices can choose a flat road.
8. When a lesbian rides a bike, the handlebar position should be slightly higher than that of a gay man, which can keep the upper body straight, make the body focus on the ischium and reduce the burden on the arm. This posture is also conducive to smooth driving.
How to lose weight by cycling?
The essence of reducing fat is not so complicated, that is, you consume more calories than you do. As long as you exercise, you consume calories.
Riding needs to reach a certain intensity to lose weight. After reaching a certain intensity, the energy in our body will be consumed, including glycogen. You need to ride for a while to burn glycogen, and then stick to it and burn fat normally. But the burning efficiency of fat is not high, so the exercise intensity should not be too high and the time should not be too long, which will lead to hypoglycemia. It is suggested that the riding time of moderate intensity should be within 1.5 hours.
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