Do you know that cycling also has healthy posture?
Recently, according to the data of an e-commerce platform, the bicycle sales of this platform increased by more than 50% year on year during the “May 20” promotion period.
The data of a bicycle sharing background also shows that in the first tier cities of the “morning peak”, the riding rate once increased by 60%~70%.
Cycling “makes a comeback” and becomes a fashionable thing in urban life.
Riding used to be the main way for countless families to travel, but now people are keen to use it for exercise and leisure.
The emergence of shared bicycles undoubtedly solved the “last mile” of people’s travel.
What is the relationship between cycling and physical health? How to ride correctly? What safety precautions should be paid attention to? Riding is not restricted by age and sex, which is good for physical and mental health.
“Driving too fast, walking too slowly, and only riding a bike can retain the most beautiful scenery around.” Ms.
Lin, 42, has been riding a shared bike to work for more than two years.
She said that the reason why she chose to ride was that there were too few opportunities for exercise in daily life, and riding could reduce fat; Secondly, the knee joint of the right leg was often painful, and the leg pain was obviously improved after frequent cycling in the past two years.
In addition, her heart rate was slower than that of ordinary people, and her heart rate increased after cycling.
Occasionally, you will feel irritable, ride around, and relax your body and mind.
In China, whether urban or rural, bicycles have become an important way for people to exercise and relax.
In particular, the emergence of shared bicycles in recent years has greatly eased the problem of people’s travel difficulties.
“Cycling is a sport beneficial to physical and mental health, regardless of age and gender.
Compared with other activities such as walking and running, it has less impact on joints.” The University of London has conducted a study on 100 elderly people aged 50 to 83, that is, the impact of outdoor bicycle intervention on cognitive function, mental health and well-being of the elderly.
Participants must cycle at least three times a week for 30 minutes for eight weeks.
Research shows that cycling can improve the cognitive function and well-being of the elderly, and reduce loneliness and depression of the elderly.
Riding can also improve the ability of the central nervous system to regulate the musculoskeletal system, prevent the decline of brain function, effectively exercise the cardiorespiratory function, exercise the muscle strength of the limbs, and even enable stroke patients to do better in improving motor control and regaining independence.
While riding, more and more patients with such injuries answered the phone or looked at their mobile phones.
There are mainly three types of patients with riding related injuries: those who run a red light by riding a bicycle, those who are injured by a car when going against the road, and those who fall down when riding at high speed (a few of them fall down when sliding on rainy days).
Most of the people who were hit by cars were seriously injured.
Among the high-speed cyclists who fell down, clavicle fractures and distal radius fractures were more common.
The faster the speed was, the greater the impact force was, and the more serious the fracture was.
After checking the patients with riding pain, doctors found that most of them suffered from muscle or joint strain due to incorrect riding posture, which can be relieved after rest.
Clinical studies have confirmed that cycling injuries lead to more common fractures above waist circumference, and the most common bone injury is clavicle fracture, accounting for 44.4% of all cycling recorded fractures in recent years.
Tears and abrasions of the soft tissues above the waist are also common.
63.5% of the soft tissue injuries requiring treatment occur either in the head or in the upper limbs.
Research also shows that the annual prevalence rate of confirmed concussion (the lightest brain injury, most of which can be cured) among mountain bikers is 6.9%, higher than that of other riders.
More than one third of mountain bikers are not aware of concussion and continue to ride after concussion symptoms or brain related fractures.
These behaviors increase the risk of worsening concussion symptoms and second injury.
Statistics show that 77.0% of the injuries occurred in previous cycling sports are caused by the rider, 19.6% by the road and 3.4% by the bicycle.
Therefore, proper cycling is the key to avoid injury.
Correct riding posture: what is the correct riding according to the “Golden Triangle Weighting Principle”? That is, pay attention to the correct riding posture to minimize the probability of muscle strain and joint damage.
Follow the “golden triangle weight balance principle for cycling”: during cycling, place the center of gravity of the body in the triangle composed of handlebars, seats and pedals, reasonably distribute the weight on three supporting points, and reduce the waist pressure.
During riding, the cervical spine should be naturally straight, and should not be bent too low or too straight.
The correct position of the cervical spine is when the eyes can naturally look straight ahead.
The spine leans forward slightly and is straight, the arms are straight, the abdomen is tight, and the legs are slightly buckled inward.
Finally, the doctor reminded everyone to pay attention to the following safety precautions: 1.
Obey the traffic rules, do not run the red light, do not go against the road, and do not drink before riding.
2.
Avoid high-speed riding.
Bicycle tires are narrow, and the balance ability is completely controlled by the rider.
The faster the speed is, the higher the requirements on the rider’s ability are.
Especially when going downhill, going round a curve, and the road is slippery, the faster the speed is, the easier it is to lose control, causing serious damage.
Although cyclists generally wear helmets and other protective equipment, high-speed falls may cause fracture at low speed, or even paraplegia or even death due to cervical fracture or “whiplash” injury at high speed.
If it hits the main road, it may cause damage to the heart and other important organs, rupture of the aorta, massive bleeding, etc., endangering life.
3.
Wearing helmets on bicycles is a good habit.
Wearing helmets can reduce head injuries related to riding by 48% and fatal injuries by 34%.
4.
When riding, do not answer, dial or check your mobile phone at the same time.
If necessary, stop at a safe place to use your mobile phone again.
5.
In case of headache, vomiting or even falling during riding on bumpy roads such as mountains, lie down and rest on the spot, and wait for rescue after preliminary assessment of the injury.
6.
Regularly oil the bicycle chain, replenish air in the tires, tighten the screws regularly, do not expose the bicycle to the sun or rain, and replace the brake pads and other consumables regularly…
