aerobics cycling

As long as the heart rate is stabilized in the range of 60%-80% of the maximum heart rate for more than 20 minutes each time, the effect of efficient fat burning and improving cardiopulmonary function can be achieved. The pressure on the knee joints during exercise is only about 1/3 of running. It is suitable for most people from 18 to 70 years old, and is easier to persist for a long time than aerobic events such as running and aerobics.

Last winter, I felt that there were too many people in the gym and I had to queue up to take a shower, so I gritted my teeth and bought a road bike with a flat handlebar costing more than 2,000 yuan. At first, I rode completely blindly, following the "four hundred kilometers to four" guide on the Internet to speed up. While riding, I couldn't hear the music in the headphones clearly. I breathed so much that I had to cough my lungs out. I thought the intensity was enough, but after half a month, I went to weigh myself, but my knees still felt a little sore. I took off my sports watch and found out that my heart rate soared to 92% of my maximum heart rate when I was sprinting, which was in the anaerobic zone. When I couldn't ride and coast, my heart rate dropped below 50%. I didn't stay in the aerobic zone for more than 10 minutes during the whole process. It was all a waste of effort.

In fact, the current cycling circle is quite fierce about "what counts as aerobic cycling". One group is strictly "data party". The pedaling frequency must be stuck at 80-90 times/minute, and the heart rate cannot fluctuate more than 5 points. I almost feel that today's training was in vain. In a cycling training group I joined before, some people would rather push down when going uphill in order to slow down the heart rate rather than speed up. They said that as soon as the heart rate explodes, it is not aerobic. The other group is the "go-along party", who think that as long as they don't stop and ride enough kilometers, it doesn't matter. Several retired men in the group ride 20 kilometers around the city park every morning, chatting while riding. When they are tired, they stop to buy soy milk and never look at the heart rate data. The men said that after riding for five or six years, their original high blood pressure has been stabilized, which is more effective than any health supplement.

In fact, there is nothing wrong with either statement. It depends on your purpose of cycling: if you want to burn fat quickly and increase your body fat percentage, or if you need to systematically train your cardio and lungs to prepare for a marathon or triathlon, it is indeed more efficient to increase your heart rate and pedaling frequency. I started to deliberately control my heart rate in March this year. I commute for 25 minutes every day. I don’t compete with electric cars on the road and just keep pedaling at a constant speed. After 3 months, my resting heart rate has dropped from 72 to 61, my body fat has dropped by 2.1 percentage points, and the waistline of my pants has loosened a full circle. The effect is better than my previous running three times a week. It doesn't matter if you don't have a sports watch. Just be stuck in the state of "can talk and chat normally, but can't sing a complete song". This judgment method is particularly friendly to novices and will basically not go wrong. If you just want to move and don't want to deal with so many complicated indicators, you can just follow your own pace. As long as you feel relaxed after riding and not so tired that you can't get up the next day, you have achieved the effect of aerobic exercise and there is no need to stick to the data.

Oh, by the way, many girls shake their heads when they mention cycling, saying they are afraid of building muscle legs. This is really a misunderstanding. Aerobic cycling is essentially a consumption exercise. It will only help you lose excess fat in your legs and make your muscles tighter. I know a female cyclist who has been riding for 3 years. She rides 4 times a week, 30 kilometers each time. Her legs are thinner than before she started cycling. Her lines look particularly good in tight cycling pants. Those who say that cycling has thick legs mostly do anaerobic strength training by sprinting every time, and do not stretch after riding. The muscles are congested and look swollen, and they mistakenly think they are growing muscles. If it were so easy to grow muscles, fitness people would not need to go to the gym every day and pump iron, right?

When I went to have my car serviced before, the owner of the car shop told me that the most common mistake many novices make is to adjust the seat too low, thinking that only when their feet can touch the ground will they feel safe. In fact, when pedaling, the knee bend angle is too large, and the cartilage will be worn every time you pedal, which will injure your knees after riding for a long time. Adjusting the seat is actually very simple: you stand next to the car with the seat height just reaching your hip bones, or you ride on it and step on the pedals with your heels to reach the lowest point, just enough to straighten your legs. When riding daily, step on the pedals with the balls of your front feet, which just have a 15-degree bend. When exerting force, you use the muscles of your buttocks and thighs, and there is basically no pressure on your knees.

After all, there is no unified standard answer to aerobic cycling. If you want to brush fat effectively, just follow the data. If you want to relax, just ride slowly and slowly. On weekends, meet up with friends to ride in the suburbs to enjoy the breeze and bask in the sun. By the way, you can do aerobic exercise. It will be much happier than doing aerobics at home. After all, for ordinary people, exercise that can be sustained is the best exercise.