Although cycling fitness is effective, what misunderstandings should men avoid?

　　Cycling exercise is the most popular nowadays male One of the most popular fitness methods, it is not only energy-saving and environmentally friendly, but also not difficult to exercise and popular. The effects of fitness and weight loss are also amazing, which can be said to have many benefits. However, cycling for fitness is simple to say, but improper riding methods can easily cause sports injuries and harm men’s health. healthy . So, what are the misunderstandings that men need to avoid when riding bicycles for fitness?

　　Fitness misconceptions about cycling for men

　　1. Cycling posture

　　Wrong riding posture not only affects the effect of exercise, but can also easily cause damage to the body. For example, stretching your legs outwards, nodding and bending, etc. are all incorrect postures. The correct posture is: lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the crossbeam of the bike, keep your knees and hips coordinated, and pay attention to the rhythm of riding.

　　2. Riding speed

　　Many young people are eager to ride far and fast. For example, those who have never ridden long distances ride 50 kilometers all at once, and they only pursue speed and power during the journey. This is actually very harmful to the body, and in severe cases, water will accumulate in the knees. Volume, frequency and intensity are the three principles of exercise. It is recommended that beginners find the frequency that suits them before increasing the amount of exercise. The pedaling frequency of ordinary people is about 60 to 80 times per minute. Each ride should include at least 20 minutes of warm-up at high frequency and low speed (that is, more laps with less effort) to make the body sweat slightly.

　　3. Cycling action

　　Most people think that the so-called pedaling is just pressing your feet down and the wheels turning. In fact, correct pedaling should include four consecutive movements: stepping, pulling, lifting, and pushing. First step down with the soles of your feet, then retract and pull your calves back, then lift them up, and finally push them forward, thus completing a full circle of pedaling. Pedaling in such a rhythmic manner not only saves energy but also increases speed.

　　4. Gym bicycle fitness

　　Fast riding can make 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 increase the anaerobic threshold. In other words, the physical discomfort after strenuous exercise will be delayed, helping us engage in higher-intensity exercise or persist for longer during high-intensity exercise. In addition, fast riding is also of great exercise value for cardiopulmonary function. ； 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 speed and slowness, you will achieve better fitness results. ； Moderate-speed cycling means controlling the heart rate at 65%-85% of the maximum heart rate. It is a good way to exercise cardiopulmonary function and the body's aerobic fitness. ； The heart rate during long-term slow-speed cycling 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 aim to lose fat.

　　Benefits of cycling for fitness

　　1. Regulate and enhance cardiopulmonary function

　　Because cycling can effectively exercise the muscles of the lower limbs and strengthen the endurance of the whole body. Moreover, through comparative studies, cycling has the same endurance training effect on internal organs as swimming and running. Because this exercise can not only effectively exercise three pairs of joints and 26 pairs of muscles in the lower limbs, but also effectively mobilize the muscles, joints, and ligaments in the neck, back, arms, abdomen, waist, groin, buttocks, etc. A survey shows that people who ride bicycles about 6.5 kilometers a day are more likely to suffer from coronary artery disease than people who do not ride bicycles. disease The probability is 50% lower.

　　2. Significant weight loss effect

　　As for the weight loss problem that has always troubled modern people, regular cycling can also get a certain solution. Because during cycling, the human body is performing periodic aerobic exercise, so the exerciser can effectively consume more calories. According to scientific research, riding a bicycle for half an hour can burn about 150 calories, and you can get it if you persist for a long time.

　　3. Improve nerve System agility

　　Because cycling is a heterolaterally dominated exercise, it can improve the agility of the nervous system. Alternate pedaling with both legs can develop the functions of the left and right brain at the same time, and can also effectively prevent premature aging and degeneration of the brain.

　　4. Reduce burden and relieve stress

　　Regular exercise is beneficial in reducing psychological stress and preventing depression. Especially when riding outdoors, people are mentally focused and can enjoy some scenery along the way, which is a good way to relax.

　　5. Extend lifespan

　　There are also some scientific studies that show that long-term cycling can prolong life to a certain extent. In fact, it can be seen from the previous summary of the benefits of cycling that cycling is an exercise that strengthens cardiovascular, cerebrovascular and cardiopulmonary functions. So it’s not surprising that it can prolong life to a certain extent. According to the survey statistics of relevant international committees, among various professional personnel in the world, postmen who use bicycles as their main means of delivery have the longest life span.