The Right Way To Exercise By Bike

Any kind of exercise can be exercised, but because you don't have the right skills, you may also have negative effects. The same is true for cycling. Experts are here to provide you with some information necessary for cycling fitness.


Long-term slow riding heart rate generally does not exceed 65% of the maximum heart rate. 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.

Fast riding can achieve a heart rate of more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through the anaerobic glycolysis of glycogen, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be delayed, helping us to engage in higher-intensity exercise or to stay longer during high-intensity exercise. In addition, fast riding is also very useful for cardiopulmonary function.

The combination of speed and slowness, in addition to aerobic capacity, anaerobic capacity, cardio-respiratory function, can also increase the fun of exercise. If you can get scientific guidance, use a more reasonable combination of speed and slowness, and you will get better fitness results.

Medium-speed riding is to control the heart rate to 65% to 85% of the maximum heart rate. It is a good way to exercise cardiopulmonary function and body aerobic exercise ability. It is best to alternate the above methods in fitness, but one of them is mainly used, and other methods can be used to achieve better exercise results.

In addition, in the early stage of exercise, the speed of cycling should not be too fast. The time is usually 20 to 40 minutes. If you feel tired, you can ride slowly for 1 to 2 minutes to restore your strength. After a period of time, gradually increase the intensity and duration of the exercise.

Ignoring the frequency and unilaterally pursuing strength and speed, many young people who are just getting started are eager to "multiple" and "fast". If they have not rode a long distance, they will ride 50 kilometers, and on the way, they only pursue speed and strength. The body is very hurt, and there is a serious accumulation of water in the knee. Experts suggest that bicycle beginners can increase their exercise volume after finding their own frequency. The average person's pedaling frequency is about 60 to 80 times per minute. Each ride must have at least 20 minutes of high frequency and low speed (ie, less stepping and less force) to warm up, so that the body can sweat slightly, otherwise suddenly strong exercise, prone to dizziness, nausea and other symptoms.

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