Cycling can improve heart and lung function and improve mental health

Now in China, north to Mohe, south to Sanya, Sanjiang source, Qinghai-Tibet Plateau, mountains, roadsides, and wilderness, you can see a lot of riders on the road, they travel by bicycle, ride through the hustle and bustle of the city or Quiet village, near the road, you can visit the ancient Range Rover anytime, anywhere, you can travel as much as you want, and bring you another experience of life. What a happy and happy mood when you sweat, this is the outdoor bicycle. motion. Nowadays, more and more people choose this kind of green outdoor sports that burn fat instead of burning gasoline. From the old man to the youth who are full of vigor, they speak different dialects, with different ideals, riding from one end of the journey to the other, pursuing their own direction. I like the feeling on the road. This is the most simple expression of the riders. It is to experience an experience, a mood, and a life attitude. By riding, you can integrate into nature in a friendly way, and you can exercise your body. It is a good thing to do both.

Cycling fitness benefits

Cycling - the best tool for improving your heart and lungs

Sports human science experts actively recommend outdoor cycling. Cycling can fully exercise human internal organs, strengthen heart and lung function and improve endurance, promote metabolism and blood circulation, and delay the aging of the body. Bicycles are also considered to be one of the best tools to overcome heart function problems.

Long-term endurance exercise can reduce the athlete's resting heart rate - sinus bradycardia, which can increase the heart rate reserve of the athletes and increase the cardiac output by 2 to 2.5 times. The result is low oxygen consumption and high work efficiency during exercise. . It can be seen that long-term cycling can improve the heart and lung function and enhance the body's immunity; when riding a bicycle, the leg moves, the muscle contraction compresses the blood vessels to promote blood flow, and the blood is pumped back from the blood vessel to the heart, while also strengthening the microvascular tissue and improving the micro cycle.

Cycling - a good means of increasing strength and endurance

Outdoor cycling, pedaling through the legs can continue to exercise 26 pairs of muscles and the lower extremities of the legs, waist, back 3 on the joints; grip with both hands by force periodic leg, can improve the human musculoskeletal system and ligaments The strength to improve the flexibility of the lumbar vertebrae, comprehensively increase the speed, endurance, sensitivity, flexibility, coordination and other body qualities.

Cycling - a good way to improve mental health

Cycling outdoor riding can also promote mental health. Proper exercise can secrete a hormone called beta-endorphin, which can free people from worry, shift troubles, open-mindedness, and spiritual pleasure. At the same time, the whole body exerts force in the riding, compresses the blood vessels, accelerates the blood circulation, and the brain consumes more oxygen, and the eyes are clearer and the mind is clearer.

Prepare before cycling   Choose a suitable car

First, prepare a suitable car for yourself. The bicycle mentioned here generally refers to a mountain bike or a road bike.

The main features of mountain bikes are: wide tires, straight handles, and front suspensions can also be installed after shock absorbers. Therefore, these characteristics unique to mountain bikes - tires and shock absorbers with good cushioning and shock resistance; strong and robust frame with high material rigidity; grips that are not easily fatigued according to ergonomics; even in steep On the ramp, you can also ensure that you can ride the transmission smoothly, so that you don't have to choose the road when you ride the mountain bike. Whether it is roaming in the street or leisure, it is more suitable for mountain biking and outing. The rider can enjoy the road environment. Enjoy a comfortable ride.

The other type is the road bike. The main features are the opposite of the mountain bike: narrow tires, curved handles, and no shock absorbers. Therefore, the characteristics of the road bike determine that it is much faster than the mountain bike, although the rider can only choose a flat road for riding, but can enjoy the general feeling of freedom.

Whether it is a mountain bike or a road bike, it is recommended that the first rider choose the popular type, which is the best for the mountain bike, if you want to be more comfortable, you can choose the full suspension model; If you want to feel more in contact with the earth, you can choose a hard-tailed model. But no matter what, remember: the best is the right one, that is, the car you choose is best matched with your own technical level.

Several notes

At the beginning of the ride, each rider is better able to develop a ride plan for himself and prepare accordingly to coordinate the relationship between work, family and sports. Here are a few things to remind you:

1. The cycling plan will vary from person to person. It is right to correctly understand and recognize your own ability to carry out a large amount of riding, but it is not necessary to reach the maximum amount, that is to say, it is not necessary to stop every time the outdoor riding is exhausted.

2 , the total number of miles traveled per week should not be less than 150 kilometers. The number of rides is 3 to 4 times, and the weekend can be 60 to 80 kilometers. It is best to guarantee 40 minutes or more for each ride. The first 10 to 15 kilometers will be used as a warm-up phase. After waiting for the various functions of the body to be mobilized, increase the riding strength. Finally, set aside 5 to 10 kilometers. Relax and ride.

3 , riding load, especially strength, to increase little by little, it is recommended to maintain the level of 5 - 15% increase from the previous stage. This allows the rider to reduce the chance of over-riding and injury while maintaining sufficient pressure to adapt to the body. This is a step-by-step principle. All riders may have experienced this: after a high-intensity ride, the muscles have been sore for the next few days, and even the easy ride is impossible. In this state of riding, your physical fitness has not become stronger, but has declined, wasting your two precious resources: time and energy.

4. A qualified rider can be equipped with a wrist unit to monitor your riding process and strength.

Plan your trip and amount of exercise

Each rider has two problems during the ride:

How can I know my riding load? What kind of riding strength is right for you?

For the riding load, you can use a simple method to measure. You can set a "degree of effort" to check the degree of your own effort, using the values 1 - 10 to grade, 1 is very easy, 10 means to do your best; from 1 to 10 , the degree of exertion is gradually increasing. After each ride, determine your level of effort, and then multiply the effort by the duration of each ride ( minutes ) to get a "ride load." By comparing the weekly riding load for a month or three months, you can understand the changes in cycling pressure on your body.

For appropriate riding strength, sports science experts generally use the indicator of lactic acid to compare the signs accurately. But for a cycling enthusiast who has a maximum heart rate monitor, this is a bit too professional and unrealistic. So how to solve this problem? We recommend using heart rate ( pulse ) to control intensity.

The maximum heart rate that every healthy person can achieve during exercise can be estimated based on age: by subtracting your age from 220 , you get an estimate of your maximum heart rate. For example, a 20 -year-old person has a maximum heart rate of 220-20=200 beats / min. In riding, according to the heart rate of the rider's exercise, the intensity of the ride can be divided into five sections:

1. 50%-60% of the maximum heart rate (20 years old, 50% or 60% × 200=100 to 120 beats / min ) : recovery area. Mild exercise for warm-up and cycling and after recovery;

2 , the maximum heart rate of 60% -70% : low-intensity aerobic zone. Moderate aerobic exercise, the main source of exercise energy is body fat, which can effectively lose weight;

3 , 70%-80% of the maximum heart rate: high-intensity aerobic zone. Strong aerobic exercise, the muscle glycogen is decomposed and consumed in large quantities;

4 , 80%-90% of the maximum heart rate: anaerobic zone. Most of the muscles are in an anaerobic respiration state, a large accumulation of lactic acid, strong anaerobic exercise, and improved anaerobic capacity, suitable for professional athletes or amateur riders who often participate in competitions;

5 , the maximum heart rate of 90% -100% : the limit zone. The limits of human body movement can cause serious impact on the body system. Exercise at this intensity requires extra caution.

It should be noted that the division of these five areas is only a rough reference. If it is for fitness purposes, it is recommended that your ride be generally maintained in Zones 2 and 3. This should be the optimum ride strength for most riders.

After talking about the load and the appropriate strength, how can I determine if my physical condition is suitable for riding today? This allows you to use your morning pulse to monitor your physical condition: Do not get up immediately after waking up in the morning, measure the pulse for 1 minute and record. If the morning pulse exceeds 10% of the usual day, your body may be tired, so today's riding may need to reduce the distance accordingly.

Beginners begin to practice cycling to establish a fixed cycling habit and a correct cycling posture. At the beginning of the practice, you usually use a small crankset to maintain a pedaling frequency of 90 to 100 to establish a stable riding habit and a correct posture. Don't want to keep up with the rhythm of the veteran at the beginning, you should use 80% of the strength to practice the car. If you blindly want to keep up with the speed of the veteran, it will only cause the lactic acid in the muscles to accumulate early, and you will feel difficulty breathing and muscle soreness. To improve the body's aerobic capacity, to be able to keep up with the veteran ride for a long time, it is necessary to use long-term exercise to achieve, early to let yourself "explosive" will only make your body more tired, And attack your confidence.

Pay special attention to replenish moisture during cycling, especially on hot summer days. We recommend to professional athletes is that like it or not, every hour to finish a bottle of sports drink 450 to 500 ml, even if not thirsty should also continue to suck drink.