What are the benefits of cycling aerobics?

Many friends like to ride bicycles for exercise. Cycling is a very good aerobic exercise. It not only has a good effect on weight loss, but also can enhance the body's immune function, improve the cardiovascular and respiratory systems. The following editor will introduce some of the main benefits of regular cycling to human health and how to ride a bike to achieve better exercise results.

Moderate aerobic exercise (especially resistance exercise such as cycling) can effectively increase bone density and prevent calcium loss. Aerobic exercise promotes adaptive changes and improvements in your breathing, circulation, nervous system, muscles, bones, etc. through rhythmic movement of the whole body, thereby increasing the body's immune function. It improves your health, boosts your self-confidence, and puts you in good shape to challenge the world full of new things.

During aerobic exercise, the human body obtains oxygen from the air, which enters the lungs and blood and is pumped to the moving muscles through the heart, oxidizing carbohydrates (glycogen, blood sugar) and fat to generate energy to meet the body's movement needs. Regular and repeated aerobic exercise makes the heart muscle developed and its contraction stronger, and increases the elasticity of large and small capillaries; it increases lung capacity; and improves the aerobic metabolic capacity of muscles, turning them into an effective fat-burning furnace, reducing fat storage, and lowering blood sugar levels, thereby reducing the risk of cardiovascular disease.

When it comes to cycling, how can we get more effective aerobic exercise, benefit from it, and reduce the harm caused by excessive exercise? Please follow the principle of starting from slow to fast, from far to near, and proceed step by step. And start from the following two aspects to guide your cycling fitness.

1. Cycling regularly

Aerobic exercise must be performed continuously throughout the year to fully demonstrate its effects. During regular aerobic exercise, the human body's functions gradually adapt to the requirements of exercise, and the health level is improved and maintained. However, if the intervals between exercises are too long, the benefits of aerobic exercise on the body will be greatly affected, or even eliminated. Some people only use weekends and holidays to do high-intensity, long-term, high-volume exercise, trying to make up for their usual exercise. This is very harmful to the body because your body functions are usually not adapted to this intensity of exercise. Doing high-intensity exercise once every ten days or half a month will make you exhausted. Not only will it have no fitness effect, but it will also be extremely harmful.

2. How often do you ride?

It is ideal to ride 3-5 times a week in a balanced manner. You can ride alone or with a partner, each time for 1-2 hours. There is not too much competition and you won't be too tired. If you stick to it, you can develop a positive cycling hobby in half a year to a year and enjoy it.

When exercising by bicycle, it is best not to ride for too long. Keep it to about 1 to 2 hours each time, and ride three or four times a week. This is the best way to achieve the best exercise effect. Riding a bike for too long will make you exhausted. Not only will you lose the effect of exercise, but it may also cause greater harm to your body.