Some knowledge in cycling can make your riding healthier!

1.

Fast 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 glycolysis, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help raise the anaerobic threshold.

That is to say, the physical discomfort after strenuous exercise will be delayed, which will help us to engage in higher intensity exercise, or to persist in higher intensity exercise for a longer time.

In addition, fast riding is also of great exercise value for cardiorespiratory function.

2.

The combination of fast and slow cycling can not only take into account aerobic capacity, anaerobic capacity and cardiopulmonary function, but also increase the fun of sports.

If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness results.

3.

Medium-speed cycling means that the heart rate is controlled at 65% – 85% of the maximum heart rate.

It is a good way to exercise cardiorespiratory function and aerobic exercise ability of the body.

4.

The heart rate of slow cycling for a long time generally does not exceed 65% of the maximum heart rate.

If it lasts for more than 20 minutes, it will “burn” more fat to provide energy, so it is more suitable for obese people with the purpose of reducing fat.

5.

Posture: The wrong riding posture not only affects the exercise effect, but also easily damages the body.

For example, curling your legs outward, nodding and bowing are all incorrect positions.

The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing method, keep your legs parallel to the beam of the car, keep your knees and hips in harmony, and pay attention to the rhythm of riding.

6.

Action: It is generally believed that the so-called pedal is to step down and turn the wheel.

In fact, the correct pedaling should include four consecutive actions: stepping, pulling, lifting and pushing.

Step down the sole of the foot first, then retract and pull back the lower leg, then lift it up, and finally push it forward, so as to just complete a circle of pedaling.

Such rhythmic pedaling can not only save energy but also improve speed.

7.

Speed: Many young people are eager to ride far and fast.

For example, they have not ridden a long distance and have ridden 50 kilometers at once, and only pursue speed and strength on the way.

In fact, it will do great harm to the body.

In serious cases, water will accumulate in the knee.

The amount, frequency and intensity of exercise are the three principles of exercise.

It is recommended that beginners find their proper frequency and then increase the amount of exercise.

The average person’s pedal frequency is about 60 to 80 times per minute.

Each ride should have at least 20 minutes of high frequency and low speed (that is, more laps and less effort) warm-up to make the body sweat slightly..
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