The most common misunderstandings when riding a bicycle for fitness

The most common misunderstandings when riding a bicycle for fitness

Cycling can be done both in the gym and outdoors. Cycling is very good for the body. Proper exercise methods are very beneficial for improving cardiopulmonary function and losing weight. However, if you don't pay attention to the methods and approaches, it is easy to fall into the following 7 misunderstandings when riding a bicycle for fitness.

Misconceptions about bicycle fitness in the gym


1. Fast riding can make your heart rate reach more than 85% of your maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help improve the anaerobic threshold. That is to say, the physical discomfort after strenuous exercise will be delayed, which will help us engage in higher-intensity exercise or persist in high-intensity exercise for a longer time. In addition, fast cycling is also very valuable for exercising cardiopulmonary 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 exercise. If you can get scientific guidance and adopt a more reasonable combination of fast and slow exercise methods, you will achieve better fitness results.




3. Moderate-speed cycling means controlling your heart rate at 65%-85% of your maximum heart rate. It is a good way to exercise your cardiopulmonary function and aerobic exercise capacity.




4. During long-term slow riding, the heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy. Therefore, it is more suitable for obese people who want to lose fat.



Fitness Misconceptions When Riding a Bicycle Outdoors


1. Posture

Wrong cycling posture not only affects the exercise effect, but also easily causes damage to the body. For example, turning your legs outward, nodding your head and bending your waist are all incorrect postures. The correct posture is to lean forward slightly, stretch your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the crossbar of the bike, coordinate your knees and hip joints, and pay attention to the rhythm of riding.




2. Action


Most people think that pedaling means just pressing your foot down to make the wheels turn. In fact, correct pedaling should include four consecutive movements: stepping, pulling, lifting, and pushing. First, push the sole of the foot downward, then retract the calf and pull it back, then lift it upward, and finally push it forward, so that you can complete one circle of pedaling. Pedaling in this rhythmic way not only saves energy but also increases speed.




3. Speed


Many young people are eager to ride far and fast. For example, some people who have never ridden long distances ride 50 kilometers in one go and only pursue speed and strength along the way. This is actually very harmful to the body, and in severe cases, water will accumulate in the knees. The amount, frequency and intensity of exercise are the three main principles of exercise. It is recommended that beginners find the frequency that suits them and then increase the amount of exercise. The pedaling frequency of an average person is around 60 to 80 times per minute. Each ride should include at least 20 minutes of warm-up at high frequency and low speed (i.e. more laps with less effort) to make the body sweat slightly.

Comment: The difference between gym and outdoor cycling is that one is static and the other is dynamic, but the fitness effects are both good. If you avoid these misunderstandings, your fitness results will be twice as good with half the effort.

<<:  Mountain climbing has many benefits, but you should also pay attention to the five elements

>>:  There are four ways to ride a fitness bike

Recommend

What are the weight loss exercises?

The competitive pressure in today's society i...

What warm-up exercises are needed for mountain climbing?

There are many people in life who have a certain ...

What are the benefits of regular mountain climbing?

Nowadays, many people like to make an appointment...

Outdoor Class: Rescue Techniques for Canoeists Falling into Water

1. Man-boat rescue method (when both man and boat...

How to jump rope reasonably to lose weight?

I believe every girl is familiar with skipping ro...

What are the warm-up exercises for running?

For people who have not exercised for a long time...

What should you pay attention to when exercising your whole body muscles?

Muscle training is something that many of our fri...

How to lose weight through fitness scientifically?

When people lose weight, they must ensure that th...

Is it good to run in winter?

The weather is relatively cold in winter, so peop...

What is the in-place treadmill combination weight loss method?

Running is the simplest sport and is also loved b...

Can I lose weight using a home treadmill?

Now many families are relatively wealthy, so it i...

Elderly fitness ball

There are some good ways to exercise your body. W...

What shoes are good for running?

The shoes you wear when running also require a lo...

What kind of exercise can improve sexual performance?

The strength of sexual ability is related to whet...

Are push-ups good for arm exercises?

Push-ups are a sport that people nowadays like ve...