There are four ways to ride a fitness bike, and there are certain skills in exercise. Exercise is very important in our daily life, and it is possible to grow taller if we persist in exercise. There are also many ways to exercise. Let's take a look at the knowledge of four fitness bicycle riding methods with me.
Four riding modes of fitness bike: 1 1, long-term jogging.
The heart rate of long-term slow riding generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
Step 2 ride fast
Fast cycling can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
3. The combination of speed and speed
The combination of fast and slow riding can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
Step 4 ride at a medium speed
Middle-speed cycling, that is, controlling the heart rate to 65%-85% of the maximum heart rate, is a good way to exercise cardiopulmonary function and aerobic exercise ability.
It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect.
In addition, at the beginning of exercise, bodybuilders should not ride too fast, usually in 20-40 minutes. If you feel tired, you can ride slowly every 1-2 minutes to recover your strength. After a period of time, gradually increase the intensity and duration of exercise.
Four ways to ride a fitness bike 2 What are the benefits of riding a bike for fitness?
1, slimming:
Cycling is an aerobic exercise, which can regulate the inside of the human body and effectively achieve the purpose of consuming calories. Of course, if you want to lose weight, you must have enough endurance, and persistent exercise will help you achieve the desired results faster.
2. Longevity:
In fact, by summarizing the benefits of cycling in the past, we can see that cycling is a kind of exercise to strengthen cardiovascular and cerebrovascular functions and cardiopulmonary functions. So it is not surprising that you can live a long life to some extent. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, the postman with bicycle as the main postal tool has the longest life.
3. Develop the brain:
Cycling regularly is not only a physical exercise, but also a mental work. Because cycling is an opposite movement, it can improve the agility of the nervous system. Legs alternately pedaling can develop the functions of the left and right brains at the same time, which can effectively prevent premature aging and neglect of the brain.
4. Reduce stress:
In addition, cycling often can help people feel better, which is suitable for those office workers who are under too much pressure to get rid of the bondage of pressure easily, eliminate depressed emotions and face their studies and work with a better attitude.
5, leisure health care:
There are more and more people who like cycling, but due to the lack of bicycle categories, most consumers can only choose mountain bikes for fitness. After a long time, they will have numbness in their hands, low back pain, ass pain and other symptoms, which can easily lead to prostatitis and other commonly known as "cycling disease." The riding mode of 30-step healthy micro-lying can effectively avoid "cycling disease", and regular riding can effectively relieve the pain of lumbar and cervical vertebrae without oppressing the triangle, which is both leisure and fitness.