Overcome heart problems with one exercise

Nowadays, more and more people like to ride bicycles or go to work. In fact, this not only avoids crowded traffic conditions, but also is very free and allows you to enjoy the scenery along the way. Now let me introduce to you the benefits of riding a bicycle.

Two major benefits of cycling

1. Bicycle is one of the best tools to overcome heart problems

More than half of the world's population dies of heart disease. Cycling not only compresses blood flow through leg movements and draws energy from blood vessel endings to the heart, but it actually strengthens microvascular tissue at the same time. This is called collateral circulation. Strengthening your blood vessels can protect you from the threats of aging and keep you forever young.

2. Habitual cycling can expand your heart

Otherwise, your blood vessels will become thinner and thinner, and your heart will degenerate faster and faster. When you are in your later years, you will be able to feel the troubles it brings to us. That's when you realize that riding a bicycle is perfect.

Cycling is a sport that requires a lot of oxygen. Once an elderly man completed a 460-kilometer bicycle trip in 6 days. He said: The elderly should exercise at least three times a week to strengthen their hearts and restore their normal functions. You want your heart to beat wildly, but not for too long. This way it will be able to adapt to emergency situations, such as catching a car or resisting difficult situations.

Three major issues to pay attention to when riding a bicycle

Riding posture

Experts believe that "wrong cycling methods not only affect the exercise effect, but also easily cause damage to the body." Common problems with cycling posture are, such as legs turned outward, nodding and bending, etc. The correct posture is: lean forward slightly, stretch your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the crossbar of the bike, keep your knees and hips coordinated, and pay attention to the rhythm of riding.

Ignore frequency

One-sided pursuit of strength and speed. Many young people who have just started riding are greedy for "quantity" and "speed". For example, someone who has never ridden long distances rides 50 kilometers at once, and on the way, he only pursues speed and strength. This is actually very harmful to the body, and in severe cases, water will accumulate in the knees. Experts recommend that beginners find the frequency that suits them before increasing their exercise volume. The average person pedals about 60 to 80 times per minute. Each ride should include at least 20 minutes of high-frequency, low-speed (i.e. more laps, less effort) warm-up to make the body sweat slightly. Otherwise, sudden high-intensity exercise may easily cause symptoms such as dizziness and nausea.

Pedaling action

Most people think that pedaling means just pushing your foot down and turning the pedal once to move forward. The correct pedaling should be divided into four consecutive movements: stepping, pulling, lifting and pushing. When riding, first push your foot down, then retract your calf and pull it back, then lift it up, and finally push it forward, so that you can complete one cycle of pedaling. Pedaling in this rhythmic way not only saves energy but also increases speed.