Do you know how long it takes to ride a bike? Cycling to lose weight consumes 480 calories per hour, which is similar to running with the same intensity. You can try. Let's take a look at this article with everyone.
How long does it take to ride a bike 1 1? How long does it take to ride a bike to be effective?
40 ~ 60 minutes. The best time for this kind of exercise is 40 ~ 60 minutes. If it is less than 40 minutes, the fat-reducing effect cannot be guaranteed; If it exceeds 1 hour, it will cause physical injury.
2. Precautions for riding a bicycle
2. 1, the seat should be soft and moderately high, so as to minimize the pressure on the hips.
2.2. Novices can choose a relatively flat road surface; Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.
2.3. In crowded places, don't speed too fast to prevent collisions and falls.
2.4, check the car condition before riding, such as brakes, bells, tires, etc. To prevent accidents in sports.
3. Cycling skills
3. 1. The most important thing to improve the driver's comfort is the position of the seat: letting the seat tilt slightly can prevent you from sliding forward and ensure the necessary support for your body. If you notice that the car seat is downward now, you may need to lower the car seat a little, so you will also feel the pressure on your hands, neck and back reduced.
3.2. Change the speed in advance before climbing, so that the chain and sprocket can bear the load: it is normal for the transmission system to jump teeth, rub or not change speed when bearing heavy load. A manual car has to step on the clutch when shifting gears. How can a bicycle shift gears? It is the same before and after.
3.3. Ride slowly and fast: If you want to improve your riding level, do a field test or ask a professional to help you measure lactate threshold power and heart rate, and enhance it through training. Training in the relaxation area below the lactate threshold may be faster in long-distance running or cycling, depending on the situation.
3.4. Change the position of your hand on the handlebar every few minutes, and exercise your strength by holding the handlebar, changing your head and lifting the handlebar respectively: this kind of exercise can adapt your muscles and nerves and release your strength when there is wind or climbing mountains.
How long does it take to ride a bike? 2. the benefits of riding a bike.
1. Bicycle is one of the best tools to overcome heart function problems. More than half of the people in the world die of heart disease. Riding a bicycle can not only compress the blood flow through the movement of the legs, but also draw the notes back to the heart from the vascular endings. In fact, it also strengthens microvascular tissue, which is called "collateral circulation". Strengthening blood vessels can protect you from the threat of age and keep you young forever.
2. Habitual cycling can enlarge your heart. Otherwise, the blood vessels will become thinner and thinner, and the heart will deteriorate. In your later years, you will experience the troubles it brings, and then you will find how perfect riding is. Cycling is a sport that needs a lot of oxygen.
3. Cycling can prevent brain aging and improve the agility of nervous system. This is an exercise led by different parties. Alternate pedaling of two legs can develop the function of left and right brain at the same time and prevent premature aging and negligence. Cycling often can also slow down aging, because it belongs to an outdoor sport. Riding outdoors for a long time can greatly enhance the skin's resistance to ultraviolet rays, because exercise can promote blood circulation.
Disadvantages of riding a bike
The most controversial injury: "the impact on fertility."
Reason: Riding a bicycle will oppress genitals, affect blood circulation, and seriously cause diseases such as prostatitis.
Male fertility: Many men who ride bicycles will feel pain, heaviness, defecation, numbness, or urgency, frequent urination, testicular discomfort and so on.
The reason is that when riding a bicycle, the genitals are squeezed, which leads to congestion and swelling of the prostate. The traditional bicycle saddle, especially the saddle with narrow back and sharp front, will make men fall into the embarrassment of impotence.
Many women don't pay attention to the height of the seat when riding a bicycle, which makes the weight excessively concentrated on the seat.
Female congestion and swelling: some female patients ride bicycles to and from work for a long time. If the seat is too high, too hard or the handlebar is uncomfortable, their weight will be concentrated on the seat, which will oppress the upper urethra and external sphincter, causing congestion in the urinary system, causing dysuria or frequent and urgent urination. Or cause inflammation such as congestion and swelling.