Spring cycling activities, the benefits of cycling and bad habits during cycling

Like the feeling of being on the road, this is the most simple expression of riders, which is to experience an experience, a mood, and a attitude towards life. Through cycling, you can integrate into nature in a friendly way and exercise your body, which is a good thing to kill two birds with one stone. What are the benefits of cycling in life and bad habits you don’t pay attention to?

The benefits of cycling

1. Develop the brain. Because cycling exercise is a heterolateral innervation exercise, it can improve the agility of the nervous system. Alternating pedaling of the legs can simultaneously develop the functions of the left and right brains, and can also effectively prevent premature aging, neglect and dementia of the brain

2. Improve physical fitness. Because cycling can effectively exercise the muscle strength of the lower limbs and strengthen the endurance of the whole body. Moreover, after comparative research, the endurance exercise effect of cycling on internal organs is the same as that of swimming and running. Because this exercise can not only effectively exercise three pairs of joints, knees, ankles 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. Maintaining the correct riding posture, long-term cycling can significantly improve male sexual function and strengthen the strength and durability of lower body erection. A special survey shows that people who ride a bicycle for about 6.5 kilometers a day are 50% lower than those who do not ride a bicycle, and the erection time and erection quality of men have 30%-70%.

3. Weight loss. Because when cycling exercises, the human body performs periodic aerobic exercise, so that exercisers can effectively consume more calories. According to scientific research, riding a bicycle for half an hour can burn about 150 calories. People weighing 75 kilograms can reduce half a kilogram of weight when riding 73 miles per hour, but they must persist every day and persist for a long time to achieve significant weight loss results.

4. Longevity and prolong life. In fact, from the summary of the previous few benefits of cycling, it can be seen that cycling is a kind of exercise that strengthens cardiovascular and cerebrovascular and cardiopulmonary functions. Therefore, it is 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, postal workers with bicycles as the main mailing tool have the longest life span.

5. Reduce stress. In addition to the above effects, scientists also pointed out that regular exercise is beneficial to relieve psychological stress and prevent frustration. Especially when cycling outdoors, people are focused and can enjoy some landscapes along the way. Cycling in groups can also make friends and confidants with like-minded people. These are good ways to relax.

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The bad habits of cycling, some self-righteous habits, but they don’t know that over time, they have developed bad habits. Let’s take a look at what are the top ten bad habits of cycling?

Bad habits 1: Riding too fast and too fast

“In the first 30 minutes of cycling, if your heart rate is too high and your metabolic rate rises sharply, your body will eventually enter the "sugar burning" mode , "You need to train yourself to consume more durable fat reserves, rather than "burning out" sugars in the middle," If you don't want to explode, but keep a steady structure and ride for 30 minutes and gradually reach strength, then start a little slower and you will provide good prerequisites for the entire ride.

Bad Habit 2: Use the wrong tooth ratio

You need to be about 90-10 regardless of the slope size 0rpm constant cadence. "It's very simple because this cadence has the highest efficiency.

A lower cadence means that the tooth ratio is too large and the joints will bear too much burden. A higher cadence means that the tooth ratio is too small and the high-speed movement of the legs will waste precious physical energy.

You need to understand how fast you exercise, so practice counting 15-30 seconds on each ride until you feel your place without looking. Speed ​​range. The best F1 racer only needs to listen to the engine sound to know how it works, and this is what you need to do.

Bad Habit 3: No rest

Overtraining can cause persistent pain, low immunity, injury, depression, and loss of motivation. Rest is not an absence of training, but an important part of training.

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Bad Habits 4: Riding a Cycling, Riding a Cycling, or Riding a Cycling

Chasing an Endless Mileage is not good for cycling, but will make you ignore your overall health and end up suffering. "Cycling Not a comprehensive form of exercise. "Cycling mainly utilizes the muscles of the lower body in a specific and limited way."

The result is that the muscles of the bike will become compact and dense, and the muscles that do not ride will become weak and weak, resulting in imbalance.

Avoid knee pain, use the fitness ball squat to strengthen the hip muscles: put a fitness ball between the back and the wall, and slowly squat until the thigh and the ground Face-level behavior stops.

Bad habits 5: Improper energy replenishment

Don't cause any bad accidents to the body - make sure you are very suitable for the food you are replenishing.

Prepare the food for the return before riding. After a long ride, there is a 45-minute best time to replenish sugar. After that, your muscle inventory can no longer replenish nutrients, which keeps you in the next few days Struggling hard and affecting performance and physical fitness.

Bad Habits 6: Deficiency of Sleep

Riders who lack sleep sacrifice physical recovery, immunity and rapid response. "Sleep can enhance the recovery of damaged cells during exercise.

Getting enough sleep can also prevent "headache".

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