How to warm up before cycling

Now everyone knows that exercise is divided into aerobic exercise and anaerobic exercise. Of course, aerobic exercise is also divided into many types. Among them, cycling is a very good sport, but some friends ignore some warm-up exercises before exercise. For example, some friends who swim or play football need to do some warm-up exercises before the game, so everyone wants to know how to do warm-up exercises before cycling?

1. Warm-up exercises

Let the physiological state change from quiet to active, and enter the preparation for the main movement. It can mainly improve the efficiency of the circulatory system and increase muscle temperature to reduce the occurrence of injuries. Generally, warm-up exercises take 10 to 15 minutes, which is enough to raise the body temperature by 1 degree or until you feel sweating.

2. Stretching Exercises

Stretching exercises are performed after warm-up exercises, mainly to lengthen muscles and increase body flexibility. Stretching exercises can be divided into two types: dynamic stretching and static stretching. If you consider safety and effectiveness, it is recommended to do stretching exercises in a static way for better results. Each stretching movement must be held still for at least 8-10 seconds to be effective.

3. Aerobic exercise and anaerobic exercise

You can choose either aerobic exercise or anaerobic exercise, or you can choose both, according to your preference. The implementation of anaerobic exercise is mainly based on strength equipment in fitness clubs, while aerobic exercise is mainly low to medium intensity exercise that uses large muscles throughout the body and can last for at least 30 minutes.

4. Cool-down exercise

Cool-down exercise, also known as "winding down" in the sports world, is mainly to allow the physiological values ​​​​to return to a quiet state after high-intensity work, rather than stopping immediately. Its content includes brisk walking and jogging, plus a few simple stretching exercises. Especially for anaerobic exercise, stretching exercises during cool-down exercises are essential, because stretching during cool-down exercises can reduce the accumulation of lactic acid and muscle tension.

Regarding how to do warm-up exercises before cycling, in fact, it is not only cycling that requires attention to warm-up exercises. At the same time, a lot of running and swimming require attention, which is even more important for athletes participating in some competitions. This not only prevents health problems, but also helps to achieve better results in the competition.