Is Riding Better Than Walking? Why?
Cycling and walking are all highly acclaimed aerobic exercises. In fact, riding a bicycle can achieve better exercise results than walking. Why? Let's take a look!
First, the physical changes of walking and cycling
1, the number of heartbeats - although riding a bicycle is relatively easy, but in terms of changes in the number of heartbeats, the heartbeat of cycling is a big change. The greater the heartbeat changes, the greater the burden on the body, so the amount of exercise is larger. Therefore, the advantage of riding a bicycle is that it feels very relaxed, but the amount of physical exercise can be reached quickly!
2, calorie consumption - the surface looks like walking more than double the calorie consumption, but because of the time spent, if the average calories per minute, the calorie consumption of the two is similar. The data of the two is very close, but relatively speaking, riding a bicycle is much easier. (Because of the faster speed, I feel the wind, the body temperature is easy to fall, and I don't feel tired.)
Second, the important discovery of cycling exercise
1, walking - can strengthen the muscles of the calf
2, cycling - can strengthen the muscles of the thigh, the lumbar muscles of the intestines
The main function of the muscles of the thigh is to support the weight and lift the footsteps. Therefore, it must be exercised well. The unconscious guts muscles (the iliopsoas) are also supporting the body, but their importance is not to lose the thigh muscles, because if the gut muscles are weak, people will not be able to stand for a long time, and it is easy to get sick in bed.
Exercise the muscles of the intestines, in addition to riding a bicycle, another exercise is to climb the stairs. However, climbing the stairs will make the knees bear the weight of the whole body, which is not suitable for the elderly. Therefore, if the elderly want to train the lumbar muscles, it is best to ride a bicycle.
Third, use small slopes to do muscle strength training
In recent studies, muscle strength training has found that more than 30% of its own maximum muscle strength must be used to improve muscle strength. Without this level of muscle strength training, muscles may still be weak. How can the bicycle be used to apply 30% of its own maximum strength? It has been found that 1.25% of the slope can be reached by riding 50 meters.
Fourth, riding a bicycle can make blood vessels younger
After exercise, the blood flow rate is increased, and nitric oxide is produced. The function of nitric oxide is to make the muscles surrounding the blood vessels soft. The faster the blood flows, the more nitric oxide is produced. Experiments have found that cycling can speed up blood flow by a factor of ten. Therefore, friends with vascular diseases can consider cycling to improve vasospasm!
V. Expert advice
Walking and cycling are aerobic exercises that can make blood vessels younger, lose weight and prevent diseases caused by living habits. However, walking can not improve muscle strength.
How long does it take to ride a bicycle to make the blood vessels really young?
Experts recommend that riders under the age of 40 should ride 180 minutes a week, 40-year-old riders should ride 160 points a week; 50-year-olds should ride 150 points; 60-year-olds should ride 140 points a week.
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