What are the benefits of cycling exercise?

What are the benefits of cycling exercise?

Do you know the benefits of cycling exercise? On beautiful weekends, we often see people cycling in the park for exercise. This is a good way to exercise. I collected and sorted out the information about the benefits of cycling to everyone. Let's have a look.

What are the benefits of cycling exercise? The benefits of cycling exercise are not limited to time or speed. Cycling can not only lose weight, but also make your body even. Because cycling is a fitness exercise that requires a lot of carbon dioxide, it can also enhance heart function. In addition, it can avoid high blood pressure, which is sometimes more reasonable than taking medicine. Cycling narrows blood vessels and speeds up the blood circulation system. People's brains absorb a lot of co2. When they breathe a lot of fresh air, they will feel more awake. You can feel very casual and enjoy yourself when you take the bus. It is not only a means of transportation, but also a way to please the heart.

Authoritative experts in fitness exercise emphasize that due to the special requirements of cycling, arms and bodies are more common in the work of foundation piles, and legs are more common in the work of driving force. When blood is distributed, there is more demand for blood in lower limbs, and the heartbeat changes according to the speed of pedaling posture and the ups and downs of terrain. The human body is in urgent need of nutrition supplement and waste discharge, so the heart rate is usually 2-3 times higher than usual. This kind of repeated training can make the heart more developed, bigger and stronger, and improve the ductility of the blood vessel wall. Furthermore, the lung ventilation is large, the lung function is improved, and the' inspiratory function' of the lung is improved.

Authoritative experts suggest that the exercise intensity of bicycles should be moderate. It's not enough to just focus on the way you ride a bike. When encountering friction and resistance during riding, you can maintain a good posture. Ride a bike for at least 30 minutes at a time, but not more than 60 minutes. When riding a bicycle, the upper body should release pressure to prevent shoulder and neck pain; When riding a bike, you don't have to press your body too low, otherwise you will limit your abdominal breathing.

After reading the above about the benefits of cycling, do you all understand it relatively? Riding a bike is not only beneficial to our health, but also can make our bodies more flexible, so we should pay more attention to our physical condition when riding a bike and don't have to ride too fast.

What are the benefits of cycling exercise? 2. The best time to ride a bike.

1, the best time to ride a bike

In recent years, scientists have been exploring the relationship between biological clock and exercise, and found that the change of body temperature will affect the quality and effect of exercise to the greatest extent. In short, when exercising, the higher the body temperature, the better the exercise effect.

Usually, the body temperature is the lowest within 1 ~ 3 hours before getting up, and it will rise to the highest in the afternoon, so it is safe to say that the best time for exercise is in the afternoon, when you are full of energy, your heart rate is stable and your blood pressure is low.

2. How long does it take to ride a bike?

2. 1, how many kilometers are suitable for driving 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.

2.2. 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.

2.3. How often can I have a rest while riding?

This depends on personal strength. Those who are physically weak can rest for half an hour 10 minute. However, if you have good physical strength, it is generally recommended to ride 1 hour and stop for ten minutes. Mainly because the buttocks are oppressed, the blood circulation is blocked, and the buttocks are easily injured. Taking a rest can avoid hip injury after a long ride.

3. What are the advantages of riding a bike?

3. 1, developing 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.

3.2, improve physical fitness

It can not only effectively exercise 3 pairs of joints and 26 pairs of muscles of hip, knee and ankle of lower limbs, but also effectively mobilize the muscles, joints and ligaments of neck, back, arms, abdomen, waist, groin and buttocks. Keeping the correct riding posture and riding for a long time can obviously improve male reproductive function.

3.3. Lose weight

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.

3.4, reduce the pressure

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.

What's the way to ride a bike?

1, power cycle method

Strength riding method-plastic legs: that is, riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance of the legs and effectively prevent the occurrence of thigh bone diseases.

2. Strength cycle method

Strengthen cycling-strengthen the cardiovascular system: first specify the speed of each ride, and then control the riding speed according to your pulse frequency, which can effectively exercise people's cardiovascular system.

3. Intermittent circulation method

Intermittent riding method-exercise heart function: when riding, slowly ride for a few minutes, then quickly ride for a few minutes, then slowly and then quickly, so as to alternately cycle, which can effectively exercise heart function.

4. Arch circulation method

Foot stepping method-massage acupoints: touching the pedal with the center of the foot can play the role of massaging acupoints. Specific practice: one-pedal bicycle, 30 to 50 times each time.

What should I pay attention to when riding a bike?

1. Step on the expressway (90- 100 rpm) and select the light gear (low gear). If you use high pedaling frequency, you will reduce the stress on your knees every time, thus effectively protecting your knees.

2. Adjust the seat cushion to a proper position. The correct seat height is: when riding a bicycle, after your legs push the pedal to the end, your legs are almost straight, but they are still a little bent to facilitate turning.

Repair the bicycle frequently to keep it in good condition. Whether the brakes and bells are sensitive and normal is particularly important. Bicycles should be the right size. Don't ride children's toy cars in the street. Don't ride a cart alone.

4. Don't learn to ride a bike on the road; Children under twelve should not ride bicycles in the street. Cycling should be on the right side of the non-motor vehicle lane and not retrograde; When turning, don't make a sharp turn, slow down in advance, see the surrounding situation clearly, and then turn with a clear gesture.