Nowadays, more and more people are immersed in the ranks of fitness exercises, and there are many ways to exercise. Among them, bicycles are a common one. Most people think that riding a bicycle is very simple. In fact, if you don't have the correct method, it is easy to affect the exercise effect. Here are some common misunderstandings about cycling fitness for everyone to understand.
　　
Common misunderstandings of indoor bicycles
　　
1. In addition to the aerobic capacity, anaerobic capacity, and cardiopulmonary function, the slow-coupled riding mode can also increase the fun of exercise. If you can get scientific guidance, use a more reasonable combination of speed and slowness, and you will get better fitness results.
　　
2, fast riding can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through the anaerobic glycolysis of glycogen, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be delayed, helping us to engage in higher-intensity exercise or to stay longer during high-intensity exercise. In addition, fast riding is also very useful for cardiopulmonary function.
　　
3, long-term slow riding heart rate generally does not exceed 65% of the maximum heart rate. For more than 20 minutes, it will "burn" more fat to supply energy. Therefore, it is more suitable for obese people with the purpose of reducing fat.
　　
4, medium speed riding is to control the heart rate in the maximum heart rate of 65% -85%, is a good way to exercise cardiopulmonary function and body aerobic exercise ability.
　　
Common misunderstandings of outdoor bicycles
　　
1. The average person thinks that the so-called pedaling is to step on the foot and turn the wheel up. In fact, the correct pedaling should include: stepping, pulling, lifting, and pushing four consecutive actions. The sole of the foot is stepped down first, and the calf is then retracted back and pulled back, then lifted up, and finally pushed forward, so that it is just a step of pedaling. So rhythmically pedaling, not only saves energy but also speeds up.
　　
2. The wrong cycling posture not only affects the exercise effect, but also easily causes damage to the body. For example, legs squatting, nodding, etc. are all incorrect postures. The correct posture is: the body is slightly forward, the arms are straight, the abdomen is tightened, and the abdominal breathing method is adopted. The legs are parallel to the beam of the car, and the knee and hip joints are kept in harmony, and the riding rhythm is grasped.
　　
3, many young people are eager to ride far and fast, for example, they have not rode a long distance and ride 50 kilometers, and only pursue speed and strength on the way. This is actually very harmful to the body. In severe cases, there will be water in the knee. The amount of exercise, frequency and intensity are the three principles of exercise. It is recommended that beginners find the appropriate frequency and then increase the amount of exercise. The average person's pedaling frequency per minute is about 60 to 80 times. At least 20 minutes of high frequency and low speed (ie, more cycles and less force) warm-up for each ride, so that the body can sweat slightly.
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