Odyssea The effects of different cycling methods on weight loss and fitness
fat loss cycling method
It refers to cycling at a moderate speed. Generally speaking, you need to ride continuously for more than 40 minutes. You also need to pay attention to regular breathing, which is very beneficial to reducing body fat.
power cycling
It is to ride hard according to different conditions, such as adjusting the size of the gear when going uphill or downhill, so as to effectively improve the muscle strength and muscular endurance of the legs.
Intensive cycling
Cycling at 60% of your maximum speed for 5-7 minutes, while using heart rate Watch your pulse every minute with a watch to make your heart rate within the cardiopulmonary function training zone. This will not only help exercise The human cardiovascular system can also effectively burn fat and lose weight.
intermittent cycling
It means that when riding a bicycle, first ride at a medium-slow speed for 1-2 minutes, then ride at 1.5-2 times the speed for 2 minutes, then ride at a medium-slow speed, and then return to a fast speed. Such alternating cycles of cycling exercise can not only improve the body's adaptability to aerobic exercise, but also better burn fat and lose weight.
Core strength cycling method
It means that during the process of riding a bicycle, the buttocks leave the seat but do not stand up straight. At the same time, the waist and abdomen are used to exert force to control the person's body. This can effectively exercise the muscle strength of the waist and abdomen.
Cycling method on the soles of the feet
Cycling method on the soles of the feet - Massage acupoints: Contacting the pedals with the soles of the feet can massage the acupoints. Specific method: Use one foot to pedal the bicycle forward, one foot at a time, 30 to 50 times.
Things to know when riding outdoors!
Pay attention to the correct riding posture
First, adjust the height of the bicycle saddle and handles. Adjusting the height of the saddle can avoid abrasions or tumor-like hyperplasia of subcutaneous tissue on the inner thigh root and perineum. Adjusting the handlebars can help find a good position that avoids pain. When stepping on the footboard, the foot position must be appropriate and the force must be even. If the foot position is improper and the force is unevenly distributed, it will cause pain in the ankle and knee joints. In addition, you should often change the position of the handlebars and pay attention to a certain rhythm. You can alternate between fast riding and slow riding.
hydration
No matter how low the temperature is, hydration is a must and very important. Cycling is an endurance sport, which requires a lot of sweating and requires a lot of water. However, ordinary cycling water bottles do not have enough capacity. Therefore, you must bring enough water when riding long distances. A water bag is the best way.
Protective equipment must be complete
Because helmets can effectively reduce the chance of concussions when falling off a car, U.S. insurance regulations stipulate that you must wear a helmet when riding a bicycle, otherwise no compensation will be required in the event of an accident. But in our country, cyclists rarely notice this.
