Cool Cycling Fitness

 Cycling Fitness
Health is Cool Note the correct riding position, it will not cause injury.
bike fitness of the most effective method of
6 First, take a deep breath cycling to lose weight faster
to fitness, choose the right way
The first: aerobic cycling method. requires a continuous medium speed for about 30 minutes ride, riding the Process of the Canadian deep breath, this method is very good for improving heart and lung function, and contribute to weight loss.
The second: intermittent cycling method. This is a speed of change depend on the effective exercise of human cardiac function training methods. In the course of the first slow ride riding a few minutes, and then a few minutes fast riding, and running training in the ; run away turn ; general purpose to achieve fitness through cycling people have two choices, mountain bikes and road bikes. The former is slower, but it can adapt to the complex terrain, riding for fitness in the wild; the latter's fitness for the pursuit of speed requirements, human muscle, heart and lung function effects have a very good exercise. have higher security requirements. First of all, to be equipped with specialized protective equipment such as helmets, gloves and shoes. helmet in high speed riding in can play an important protective role in the head, pay attention not to wear when exposed to the forehead; Gloves can prevent skidding and abrasion; sponge at the end of the sports shoes, feet pedaling a long time will soreness, and professional cycling shoes are hard bottom, you can make all the focus on the power of pedaling on foot.
Second, In the long ride in the time to add sugar, salt water, so as to avoid the formation of speed, but also on the back, legs and upper extremity injury.
II fitness bike Dafa TOP4
riding a long slow heart rate should not exceed 65% of maximum heart rate. for 20 minutes , will anaerobic glycolysis of glycogen for energy the way, can improve the body, especially the thigh muscle anaerobic capacity and help enhance the anaerobic threshold. In other words, intense physical discomfort after exercise will be postponed to help We are engaged in higher intensity exercise, or in high intensity exercise persist longer. In addition, fast ride on the fitness value are also full of heart and lung function.
combination of speed riding both ways in addition to aerobic capacity, no oxygen capacity, cardiopulmonary function, but also increase the sport. as to get scientific guidance, the speed of a more reasonable way to combine exercise, but also achieve better fitness results.
medium speed riding is the heart rate control of the maximum heart rate 65% m85%, is the heart and lung function and physical exercise capacity of aerobic exercise a good way. fitness is best to alternate these ways, but one of the main, supplemented by other means, to achieve a better exercise effect.
In addition, beginning fitness exercise, the speed should not be riding too fast, time is generally 20-40 minutes, during which, such as feeling tired, may from time to time slow to ride 1-2 minutes to regain their strength. after a few sessions, then gradually increase the intensity and duration of exercise.
three new five-style cycling method and efficient method
fitness
reduce fat at a moderate speed cycling bike, generally uninterrupted riding more than 40 minutes, keeping in mind the law of breath, very effective on the reduced fat.
intensity-based cycling method
first asked to limit their rate of 6 into riding five to seven minutes , followed by observation with a heart rate monitor your pulse per minute to make it in the interval cardio training, cardiovascular exercise that can achieve the effect.
type power cycling method
force that, according to different conditions riding, such as: adjusting gear uphill, uphill or size (limited to five or ten-speed bike speed adjustable speed), this method can improve the muscle strength of legs or muscle endurance.
intermittent cycling method
in cycling, the first to ride in the slow one to two minutes, then 1.5 to 2 times the speed of riding two minutes, and then the slow ride, and then back to fast, so alternating cycle exercise training can improve those for ability to adapt to aerobic exercise.
riding core muscle strength during cycling method
hips leave the seat, but not straightened, while the core part (the waist) to exert control of body balance, the use of This method can be the core part of muscle strength training.
Tip:
1. exercise professional sports wear gloves, one slip, the second is to protect the hand after the fall.
2. is not recommended load (back shoulder bags) cycling training, bicycle exercise time was mainly a sustained, if the load re-cycling may be harmful to the back and lumbar spine.
3. No matter what, you need every 5 to 10 minutes to fill water.
4. seat position. people standing on the ground, side leg lift, thigh parallel to the ground when the seat height can be highly consistent.
four fitness bike commuters Tips
aerobic cycling method: the medium-speed bicycle, generally about 30 minutes continuous riding, keeping in mind plus a deep breath, increased heart and lung function is very good, also have effects on weight loss.
strength type cycling method: first is to require each riding a good pace, followed by the provisions of the pulse intensity to control their own ride speed, so that people can effectively exercise the cardiovascular system.
type of cycling power law: that under forced to ride in different conditions, such as uphill, downhill, so the legs can improve the quality of the power or endurance, but also can effectively prevent the generation of the thigh bone disorders.
intermittent cycling method: the ride , the first few minutes slow ride, then ride a few minutes fast, then slow, then fast, and so alternating cycle exercise, can effectively train a person's heart.
soles of cycling method: foot center position (ie springs point) contact with the pedal bike ride, you can play the role of massage points.
Specifically: a pedal car, the other foot is not hard to drive a bike forward a foot, each foot pedal 30 down to 50, in wind or uphill training, the better.
five, spinning three positions of three super-efficient stovepipe

sitting posture:
upper body straight, hold the handrail with both hands, the appropriate income waist.
for: short-range movement (10 to 20 minutes)
Objective: To effectively exercise the back muscles, modification of the leg line.
crossbar:
lying-and sitting cross-motion, a simple sit-riding will increase the burden on the waist, can be used to adjust the lying type, the effective protection of lumbar spine.
lying type:
and off-road bike position is similar to arm against the armrest, the back relaxation.
apply: long-distance riding (riding time in 30-1 minutes).
Objective: To relax the waist, riding on the waist to avoid prolonged damage.
Device model
aerobic aerobic display devices have many function keys, such as manual mode, climbing mode, reduce fat pattern, special training, fitness selection for the public and climbing mode to manual mode. other mode is To achieve the special requirements, designed for professional people. And Fat Reduction mode is a : for physical strong crowd expected to reach some kind of requirement.
Level1 to 20:
higher the value, the greater the resistance.
1 至 5:
easy level, suitable for warm-up and health than poor people, usually 15 minutes.
6 至 10:
secondary level, for the public health people, but also can adjust the intermittent exercise (5 to 10 minutes), to improve the effective exercise heart rate, as a simple recommended 40 minutes of aerobic exercise, you can consume 400 calories.
11 至 15:
more difficult level, is better suited to the crowd as the short-term physical training can enhance leg strength.
16 至 20 :
not suitable for the general population, is a professional-level training.
benefits of aerobic exercise
1. body large muscle groups to participate in sports;
2. in order to improve heart and lung function for the purpose;
3 . maintain the appropriate intensity;
4. last longer than 25 minutes non-stop movement.
six, jumped on the bike, easy beauty Four Steps
lazy, you can comfortably enjoy the beauty lying division of the massage, feel the aroma of essential oils, but do not forget their campaign. remember, this world, only lazy women, no ugly!
There are many ways movement, but to choose the most effective and most interesting in mm for example, spinning! know what SPINNING (spinning) it? passion for music, fashion, cycling, professional coach, dynamic atmosphere, and you will forget the day's fatigue and trouble. originated in the United States is spinning currently popular in the gym aerobic sports, training in the movement to the main leg, leg fat, is very effective to eliminate.
N Riding Alone minutes per hour is equal to N minutes of jogging. not only reduce fat, can also improve heart and lung function, to the legs, buttocks beautiful shaping effect. under the guidance of professional coaches to mimic a variety of sport, such as mountain climbing, fast cycling, etc., while the resistance of the wheels, seats and handles (that is, handlebars) can be easily adjusted when we exercise together, with the rhythm of music and lights to change the speed and difficulty of pedaling. extremely interesting and highly fitness are welcome.
fact, many people love this sport is because I like the thrill of wanton vent, and the body can feel the energy reserves immediately release the long out of a sense of accomplishment, minus how much fat is already a minor. Moreover, the exercise bike in the gym room, not in the street do the Decleor Heart Home Club gym.
feelings: under the guidance of professional coaches, with music, lighting, gestures and voice coach, coupled with the imagination, the feeling of riding a bicycle on the
advantages: exercise bike is the biggest temptation you can move very Hign! psychedelic light jumping, dynamic shock of music, dancing with you around the body of his comrades, so that you feel like being in the disco and not the gym . lead us not crazy like fitness coach, but rather is a professional DJ, but the foot is not a hard floor, but the bicycle pedals.
fifteen correct way to ride I know
nagging asked, to the skills of sports cars), you will find that there is also a lot of space you can enhance the skills.
one, not moving the team to make a sudden move, be sure to maintain a stable riding action. bike fleet moving Nothing A and careless drivers will disrupt the overall progress of the car dealers. Some people will make a sudden move, so that the whole fleet threatened the security of the members. regardless of any action should be kept smooth and prior knowledge the principle of road riding, the road team is a very necessary exercise of mutual trust.
Second, do not let your hands in the team ride, be sure to put the brakes to keep the hand grips the handle under the car or close to vertical bending handlebar tube into the top of the car dealers. The reason why we should never put his hand on the rest to cycling, there are several reasons: First, you will be reprimanded by the other drivers, although this is old-fashioned, but guilty of these problems who is still a lot of people. Second, put your hands means that you mainly use the elbow to control the dealers actions, the handling is far better to put your hands on the handle mm was not welcome you in the group method. Finally, the event of an emergency, as your hands too far away from the brake handle, you have to sit up suddenly to find their locations. of course! moving in the team, we would not have thought to slow down But if you really need, you have to scramble to find the brakes.
Third, do not change in time to the most high-end climbing gear position, be sure to choose allows you to pass the appropriate section of stalls in Singapore. In crossing When hard sections, people often can not stand the change due to Tai teeth bit. Although, if we maintain the momentum, you may run into a stone or root, a smooth cross over; but the other hand, if your fast enough to may be on the road. So in the steepest uphill climb, the best bit will be much lower gear is appropriate, prominent in the face of rock or earth smoke prominence, they can get through obstacles capability of it, rather than trudged make life difficult.
four, not in the uphill pedal to doom, we must make good use of tooth-bit conversion, so that when you force the situation remained stable uphill. You may also be the last riding As these people face uphill to vigorously mm each sprint, and move away from the seat of the hip, hard slam. This will not only destroy the continuity of the Group will harm everyone is tired and broke his leg. even in the most easy game, to the last ten miles away, the guys often tired and fell due to teams, climbing is a very difficult stage, but the most important thing is not at this time on the main group desperately want to, but try to maintain speed stability. during the game should not have excessive acts of heroism.
five, do not stare route or road block, we must focus on your road bike moving lines. you are not also on the move found a large stone, but obviously want to avoid it mm impartial towards it hit up? The reason is simple: the movement of the car is moving with your eyes but, if your eyes on obstacles hold you cycling will be moving towards it naturally, fighter pilots known as the focus is to look ahead on the road a good line, do stay centered, very proudly bike will automatically advance with your line of sight.
six, climbing abruptly stood up when not riding, we must in order to ease smooth movement, slowly move the hips away from the seat. when you suddenly stand up and climbing, your bike will have a slight tendency after Dayton, the body will swing around the front wheel off the power, or at least will the peer partner cold sweats. If you keep moving to this method of harassment in the companion, you will inevitably wind assessment between bikers poor. a smooth rise up from the sitting position, place the tooth than you take the time to transform Also weighing one, two tooth position, with the pedal, the next rotation, upward, rotate the hips forward, and to leave the chair seat hip, let your weight down the pedal rotation, while not holding the handlebars tightly death. You The goal is to shift one go from sitting to standing position.
seven, turning a corner, the inside of the pedal do the following, be sure to put the focus outside of the pedal.'s than most to see the drivers Nie Bahan In cornering, the inside of the pedal down, and then a few centimeters to touch the earth. Once the pedal and hit the ground, the rear wheel will hit the road, fall out-car incident occurred. To secure cornering , near the corner, you will have to stop the stampede of the action, so that the outside pedal down (if you want to turn left, then down the right pedal; and vice versa.) stepping on the pedal at the same time, the body weight transfer to outside the body, and slightly raised seat. to determine the medial pedal, the beyond in the injury. then another lower center of gravity in order to secure handsome cornering. during rush hours, choose the vacant parking lot of practice you cornering techniques.
eight, do not tighten the upper body, desperately to ride, be sure to relax hands, arms and facial muscles. you may have had with the bike riders in the handlebar grip after the experience, he excessive muscle stiffness, white knuckles, elbows rigid, trismus, neck veins exposed, so if you are a driver, give you a conscience proposal mm relax, try your upper body as a vehicle Another shock on, relax the shoulders and arms to absorb road vibration coming from, if you are tight on the handlebars for the touch of action, may cause the brake handle killed, this sudden change result will be transmitted to the front wheel truck crashed.
nine, do not get the team leader when you accelerate, when you position in the vanguard, we must maintain the group rate constant. When the team performed best in speed and stability , some essentials to be told to ride in the front and inexperienced drivers may speed up to show off how strong they are physically, or to see a long list and cars being left behind will feel too hidden, but in any case no matter should not be rashly under acceleration, so acceleration will cause and increase the distance between the team behind, leaving the original in traffic drivers can more easily exhausted. to tell you a little secret: When has the first bit in traffic second pick, the first way to view your code table, to see what the Group forward speed, when you fight to the leading position, keeping the same speed on the line.
ten, do not let trucks in front pitch opened, we must to keep the wheels with the car after the first. Another simple but very important to the team travel tips: keep the vehicle in front wheels stay. If you are the center of the team, but with the leading car out, it makes you re-take is not little effort to catch up, but the drivers will be after you so hard, if you're really off the team too much, behind the drivers will overtake you, catch up with their own individual goals. so it is best to spend some effort to keep up smoothly before car and the vehicle in front to keep 150CM wide spacing, do not be lazy for a moment, followed by a greater effort was spent to recover the distance of 10-20 meters. for now anyway, or else have more to effort, or have to come before the hard.
XI, do not parallel with the vehicle in front wheels, be sure to ride the front car of one to three feet at the rear. Most of the chain fall car or two cars collided, all of which will be front and after a driver caused the wheels to do a parallel. If the lead driver suddenly turned or riding side, the trailing head would hit the driver, what mm fragile, rare, Jinzhiyuye not let anything touch it. your front wheel should be like an invisible force field is in turn uphold.
second, not to hard to ride in the rain, we must To learn some simple techniques wet road cornering. If you have watched the Tour de France 98 years Epic mountain in the race, you might notice by the players suffering from wet conditions. These professional drivers how to more than the speed of sixty kilometers per hour, in the case of wet and thrilling at the downhill turn in the Mercedes-Benz? # section of the line acceleration. brake before the corners, slowly straighten the body through the corners and then speed up after the first . When the body has too tilted in danger of slipping when the front brake had a death grip. # wear eye protection. lenses prevent the sand master touching the eyes, if they can maintain a clear line of sight, you can safely enjoy the joy ride . # drag the tube a little pressure, and also with the wider tires outside. If you find that the sky is about to rain, we should switch to the rain-specific tire. # practice more. rains to pout different experience lies at home to sleep, choose a parking lot to practice cornering, feel your tires in a variety of different conditions on how the grip. # cornering them in the appropriate body weight is dispersed. Let your upper body as close as possible on the tube, the hip move to the rear seat slightly, relax your arms and shoulders. If you are a nervous, probably very difficult to control the sliding of the phenomenon. # riding mountain bike to try to experience a variety of road conditions: when the tires slip on wet ground, how can in a relaxed and confident to hold the body.
XIII, staring straight in front of the drivers do not hold, we must look around is to keep up with several drivers. When the ride very hard or very tired, your vision may be become somewhat sluggish, just stare at the driver in front of your spin. But if the drop occurs when in the front car or someone suddenly turning, you will not notice but have no time for reaction. Len Pettyjohn, Coors Light Pro Cycling Team, former coaches tell their drivers: If you die ahead of the driver's rear wheel staring at you, before you hit the sidewalk, it will be the last scene you see a. hack is very simple way to maintain head elevation, line of sight through the driver in front of you, so you can see the front of the road, while still plenty of time, the early risk factors for abnormal or disposed of to make some moves.
fourth, not the whole climbing a sitting position, we must timely change hip position, and occasionally riding with standing. Shangpo Dao to climb a long-range skills can best effort, very simple tips mm but many drivers will forget every few minutes to take turns standing and sitting exchange of riding, If your position has always been the same, the same piece of muscle fatigue would be very easy, and fun riding your efficiency and will also disappear, so in a sitting position, after riding for a few minutes to change to a larger gear position changes and one standing position while riding, rock the latter part of the body, while the body slightly forward, so that the role of weight down on the pedal in a few minutes, and then in exchange for sitting, and return the smaller teeth bit; before reaching the top of the hill , the entire process repeated use of the essentials, this way, you will feel more relaxed, but also less tired.
fifth, do not move forward against the wind force, confronted by strong winds, we must wisely dodge and wait patiently for the wind slow. year, there are many, we had to ride in the wind among the following is how to deal with the blast method:
1. to take out-and-back of the riding to the outside deviates Winds cut feet, this action of a very hard to open, the wind was used as a resistance, the speed of walking down after the ride. rivers and lakes that must, from this position and then change back to the original way the foot does not regard too difficult. (Note: do not understand, do not know if I have a master to explain)
2. Do not change to a small tooth bit. If you want to no wind as the road in a calm manner as to maintain the normal rate of large teeth bit, then mostly be disappointed. best teeth bit lower obediently to keep the rhythm of stepping, you will not have the strength in this area, have to have better training Caixing.
3. suppress the body, the more positive the smaller the windward side good. When you hand your bowl to rest, your arm hang down against the brake ring on the handle. If you are a lone knight, you can use the aero handle. keeping the back straight, head up, so that to see the road.
4. have a strong will. unforgiving wind fairly easy to the will of a driver impairment. So to constantly motivate yourself, your physical is more than wind, and wind conditions on the disposal of your a very high bar.
bike fitness is one of the three errors
errors: riding posture. Exercise Physiology student Hu Chang told reporters that he did guide for fitness enthusiasts, we found the wrong riding position is very common, such as the legs out to write, bowing and so on. arms straight, tighten the abdomen, the use of abdominal breathing, legs and the car parallel beams, knee and hip joints to maintain coordination, pay attention to the rhythm of riding. ; most people believe that Diego is the so-called foot step down, pedal revolution, to move forward on the line. and correct Diego should be divided into: step, pull, put, push the four coherent action. served in a professional team athletes, coaches Bo Shi others: to Diego, not only save effort but also can improve the speed. The once long-distance ride over 50 km, and in the way, only the pursuit of speed, strength, this is actually great harm to the body, there will be a serious knee water. frequency of low-speed (that is, less force multi-turn) of the warm-up, the body can sweat a little, or a sudden high-intensity exercise, prone to dizziness, nausea and other symptoms. > Cycling Fitness to master the correct method. cycling experts introduced several methods, and recommended movement according to their physical condition, within their means:
first: aerobic cycling method. requires moderate about 30 minutes of continuous riding speed, riding the Process of the Canadian deep breath, this method is very good for improving heart and lung function, and contribute to weight loss.
second: intermittent cycling method. This is a The speed of change depend on the effective exercise of human cardiac function training methods. In the course of the first slow ride riding a few minutes, and then a few minutes fast riding, and running training in the Young people can control the heart rate in 120m160 times / minute.
professional cycling equipment also ordinary bicycle and motor bike
not the same. , mountain bikes and road bikes. The former is slower, but it can adapt to the complex terrain, riding for fitness in the wild; which the fitness requirements for the pursuit of speed, human muscle, heart and lung function have a very good training effect. ; Sun Ting Fu said. Meanwhile, the few professional sports enthusiasts are reminded that, in comparison with other sports, cycling on the cyclists themselves have higher security requirements. First of all, to be equipped with professional protection equipment such as helmets, gloves and shoes. helmet in high speed riding in can play an important protective role in the head, pay attention not to wear when exposed to the forehead; gloves to prevent slipping and scratches; sponge at the end of the sports shoes, tread riding a long time will foot soreness, and professional cycling shoes are hard bottom, you can make all the focus on the strength of Diego on foot.
Secondly, in the long-distance ride in the time to add sugar, salt water, to avoid the formation of
cycling fitness Beware of hazards can not be ignored
numb feeling
for cyclists, the bicycle has become an indispensable part of their lives. bike helps thin, hips and also can burn excess fat on the thighs. but many men complain: bike riding a few kilometers, the penis and scrotum will be numb feeling.
Boston and Italian researchers found that the longer men ride, impotence or the greater the risk of loss of libido. Austrian Institute also conducted a survey: Many like to ride mountain bikes in the men's scrotum after wound healing has produced calcification. The researchers said that in high intensity cycling population, about 5% of people suffer from moderate or severe erectile dysfunction.
seat is a man killer sexual
cyclists, particularly men, the choice of a bike seat must be very careful . Through a number of data analysis: the seat not only to bring men feel numb, more importantly, it has now become a real danger man sexual killer!
traditional bicycle seat, in particular, narrow rear, front conflict of the Ministry of the saddle point can embarrass men into impotence. The study also found that some look pretty avant-garde design of the bicycle saddle on the male reproductive system have a lot of damage.
If the seat is too high, and cycling Comparison of short people tall, so not only causes physical discomfort when riding a bike, incoordination, and because the rider can barely swing to step up and down, so that the perineum constant friction with the seat. In particular, the front seat by the higher center of gravity after leaving the rider, or the bumpy road to the car's top driving seriously lame, it is easy to stimulate the perineum, causing prostate congestion, swelling and damage.
many men are usually reluctant to ride a bike talk about their own reproductive system diseases, in particular, sensitive issues such as impotence. There are many cyclists do not know his men encountered situation in cycling related impotence. a full-time research on human health effects of cycling U.S. scientists have bluntly said that the question now is not whether the bike will damage the male erectile dysfunction, but the people how they should solve this problem.
seat selection rules
five now, some manufacturers have started to develop ergonomic requirements of the seat. In the U.S., a convenient seat (favored by male customers. If you can not buy these seats should comply with the following information about installing the seat and riding a bicycle five criteria:
1. a comfortable seat position should be horizontal or slightly downward sloping point . If the upturned seat, even if the seat material will be pressure no matter how good hip artery.
2. the best choice for the more wide seat. seat area, under the power of the pelvis, will not affect the other parts.
3. pedal in the stampede when? best to ensure that the knee not fully extended, because that would move the focus of people's hip, causing bodily harm.
4. should Cycling often mention the body. this will promote blood flow.
5. Finally, one is the most easy to do: to stand for 10 minutes a day. This is for the mountain bike athletes to do homework every day. And for those who riding the bike on level ground for people. It is also very important. properly away from the bike every day to stand for a while. walk for a while, very useful for health.
choose their own car
We can not unworthy, cycling brings great physical and mental health benefits are far better than the negative effects mentioned above. As in the United States in November 2001 in Anaheim, the heart of the meeting of the International Conference declared: heart disease can By riding a bike to improve the quality of his heart. Italian medical researchers point out that the patient's heart and genitals of the blood supply power for a sport which is also increased.
Therefore, be sure to choose a bike based on their height, weight, or even to select the appropriate proportion of body bike, you can also, according to their bike to adjust to. In short, you should make a bike service, your health, fashion, life activists.
tips: five fitness bike Tips
no1. aerobic cycling method: the medium-speed bicycle, generally about 30 minutes continuous riding, keeping in mind plus a deep breath, increased heart and lung function is very good, also have effects on weight loss.
no2. Strength-based cycling method: first is to require each riding a good pace, followed by the provisions of the pulse intensity to control their own ride speed, so that people can effectively exercise the cardiovascular system.
no3. force Type cycling law: that is forced to go under different riding conditions, such as uphill, downhill, so the legs can improve the quality of the power or endurance, but also can effectively prevent the thigh bone ...