Overall healthy cycling
In the gym, we often see different ways of cycling.
Some people are accustomed to riding slowly and insisting on cutting down; others are concentrated on riding for a while and then suffocate; others like to ride fast and slow together.
So, what are the differences in the exercise effects of these riding methods?
What is the most scientific and effective way?
Long-term slow cycling heart rate generally does not exceed 65% of the maximum heart rate.
For more than 20 minutes, more aunts will “burn” to replenish energy. Therefore, it is more suitable for those who are overweight for the purpose of reducing fat.
Riding fast can make the heart rate reach 85% of the maximum heart rate.
At this time, the body is mainly powered by glycogen anaerobic fermentation, which can improve the anaerobic capacity of the whole body, especially the thigh muscles, and help raise the anaerobic threshold.
In other words, the physical discomfort after vertical exercise will be replaced, which will help our army to exercise at a higher intensity or to persist for a long time during high intensity exercise.
In addition, fast riding is also very valuable for cardiopulmonary function.
In addition to combining aerobic and anaerobic abilities with cardiopulmonary function, the riding method combining speed and slowness can also increase the fun of exercise.
If you can get scientific guidance and adopt a more reasonable combination of speed and exercise, you will get better fitness results.
Medium-speed riding is to control the heart rate at 65% -85% of the maximum heart rate, which is a good way to exercise cardiopulmonary function and physical aerobic capacity.
It’s best to alternate the above methods when exercising, but one of them is mainly used in conjunction with the other methods to achieve better exercise results.
In addition, when the bodybuilder first starts exercising, the riding speed should not be too fast. Generally, the time is 20-40 minutes. If you feel tired during the period, you can ride slowly for 1-2 minutes to recover your strength.
After a period, gradually increase the intensity and duration of the exercise.