Generally speaking, people who exercise regularly have good physical fitness. Riding a road bike makes their feet feel relaxed and effortless. Riding 20-60 kilometers every day is a relatively comfortable sports experience. As an exercise, it is generally 100-200 km. If you are in poor physical fitness, it is recommended to ride 5 kilometers at first, and then gradually increase to 10 km, 20 km.
In addition, those with weak physical strength can ride for half an hour and rest for 10 minute, while those with good physical strength can ride for about 1 hour and stop for 10 minutes.
2 Ride 20 kilometers a day to lose weight? If you control your diet, you will lose weight better.
Dozens of muscles of the body, including neck, back, arms, abdomen and waist, are constantly consuming energy when riding a bicycle. Cycling for 20 kilometers can consume about 400-600 calories. If you insist on riding such a long distance every day, you can not only lose weight, but also enhance your body's resistance. If combined with a light and low-calorie diet plan, the weight loss effect will double.
But pay attention to obese people or people with poor health. At the beginning, don't ride 20 kilometers by force. Ride as far as you can. The so-called 20 kilometers is only a rough figure, which should be adjusted according to your physical condition and weight loss needs. If you exercise too much, you may hurt your health and lose more money.
How long it takes to ride 20 kilometers depends on the speed.
In the case of good physical fitness, good road conditions and good bicycle conditions, most people can ride 20 kilometers 1 hour, while in the case of poor physical fitness, it takes 2-3 hours or even longer to ride 20 kilometers, but most people can ride 20 kilometers in about 2 hours.
When do you ride your bike in the afternoon?
The change of body temperature can affect the quality and effect of exercise to the greatest extent. In the afternoon, people have the highest body temperature, abundant physical strength, stable heart rate and low blood pressure, so the better the effect of exercise. But don't ride on the road in the afternoon, the air quality is not good. It is recommended to ride in lakes, rivers, parks, suburbs and other places with good air quality.