Some knowledge in cycling can make your riding healthier!
The heart rate of long-time 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.
Therefore, it is more suitable for obese people with the purpose of reducing fat.
Rapid cycling can make the heart rate reach more than 85% of the maximum heart rate.
At this time, the body mainly supplies energy through glycogen anaerobic fermentation, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to improve the anaerobic threshold.
In other words, the physical discomfort after strenuous exercise will be postponed, which will help us to engage in higher-intensity exercise or persist in high-intensity exercise for a longer time.
In addition, fast riding is also of great exercise value to cardiopulmonary function.
In addition to taking into account aerobic capacity, anaerobic capacity and cardiopulmonary function, the combination of speed and speed can also increase the fun of sports.
If we can get scientific guidance and adopt a more reasonable combination of speed and speed, we will achieve better fitness results.
Moderate speed cycling means that the heart rate is controlled at 65-85% of the maximum heart rate.
It is a good way to exercise cardiopulmonary function and aerobic exercise ability.
When exercising, it is best to alternate the above ways, but only one of them is the main way, supplemented by other ways, can we achieve better exercise results.
In addition, bodybuilders should not ride too fast at the initial stage of exercise.
The time is generally 20 to 40 minutes.
If they feel tired during this period, they can ride slowly for 1 to 2 minutes to recover their physical strength.
After a period, the intensity and duration of the exercise will be gradually increased.
Many young people who have just started are greedy for “quantity” and “speed”.
If they have not ridden for a long distance and have only pursued speed and strength on the way, they will actually do great harm to their bodies, and serious knee hydrops will occur.
Experts suggest that beginners of bicycles increase their exercise volume after finding the appropriate frequency.
Ordinary people pedal about 60 to 80 times per minute.
Each ride should have at least 20 minutes of warm-up with high frequency and low speed (i.e.
more circles and less force) to make the body sweat slightly.
Otherwise, sudden intensive exercise will easily lead to dizziness, nausea and other symptoms.
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