With the development of The Times and the change of people’s ideas, more and more people are pursuing a high-quality, green and healthy lifestyle.
For example, riding a bicycle can not only make everyone closer to nature, but also pleasure the body and mind, and play the role of fat reduction and fitness.
However, cycling weight loss should pay attention to the way, because the incorrect cycling weight loss posture not only can not reduce fat, but also may cause many discomfort in the body.
Today, let’s give you a detailed introduction to the five most effective posture of cycling weight loss, to help you lose a perfect body as soon as possible.
Can cycling help you lose weight?
Cycling to lose weight consumes 480 calories per hour, which is similar to the calories consumed by running at the same intensity, and the impact on the feet is small.
The best time for this kind of exercise is 40 to 60 minutes. Less than 40 minutes, can not guarantee the effect of fat reduction; More than one hour, it will cause physical injury.
Riding a bike can not only lose weight, but also make the body symmetrical.
Since cycling is an exercise that requires a lot of oxygen, it can also strengthen the heart function. It also prevents high blood pressure, sometimes more effectively than drugs.
Riding a bicycle compresses the blood vessels, accelerates the blood circulation, and the brain takes in more oxygen, coupled with inhaling a lot of fresh air, you will feel more clear.
Fixed cycling weight loss principle
Fixed bicycle for aerobic exercise, in the first 20 minutes to 30 minutes of exercise, the human body is consumed by food into glycogen, 30 minutes after exercise, the body began to decompose body fat.
Less than 40 minutes of fixed bicycle exercise, although it can play a certain role in heart and lung exercise, but it can not consume more fat.
In the face of such a time-consuming, labor-intensive fat reduction campaign, office workers do not have to worry about the use of lean is a very wise choice, not only more efficient to promote fat decomposition, but also to supplement the body’s required nutrients, to achieve twice the effect.
Correct cycling posture for weight loss
1 Cushion Angle
Under normal circumstances, the bicycle seat should be installed horizontally, or the front section should be slightly lower, but try not to tilt the front section.
Some people often complain of crotch pain after riding, which may be caused by too much pressure on the front end of the cushion on the PP or inner thigh, then you need to check whether your cushion is level, and even adjust the nose end of the cushion slightly downwards, so as to reduce the wear and tear on the crotch.
Recommended method: Wear padded riding pants.
2 Cushion height
If the height of the bicycle cushion is not suitable, riding long distance will appear knee pain, and most of the time, the knee injury can not be recovered, the doctor can only help you to maintain the status quo no longer worse, we need to pay attention to the height of the cushion setting, the correct posture will not damage our joints.
Recommended height: When the foot is pushed to the lowest point, the leg does not have to stretch, the knee can not bend, but when the leg is slightly straightened, the knee can have a trace bend, it is good.
This allows blood to pass through the knees during the ride. Of course, if you are not used to the new bike, not used to adjust the seat cushion too high, you can first lower some, slowly then raise, all safety first.
3 Back and neck posture
In the process of cycling to lose weight, the back needs to be straight, but not vertical, is leaning forward and straight, to lean forward from the hip, rather than the waist or back chest, otherwise it becomes a pot or shrimp, not only to look good, but also to make the spine as straight as possible, otherwise after a long ride, it will be unbearable back pain.
In addition, the neck should also be straight, not too low or too stiff, otherwise the neck will be sore, if you feel that your neck is lower and the head is comfortable, then you will have a rest at this time.
4 Aerobic cycling
Aerobic cycling requires riding for at least 30 minutes continuously, at a moderate speed, while paying attention to deepening breathing, this method is very good for the improvement of heart and lung function, and helps to lose weight.
This is because the human body in the first 30 minutes of exercise metabolism is mainly sugar metabolism, 30 minutes later began to consume fat, so want to lose weight friends must not “halfway”.
5 Intermittent cycling method
This is a training method that relies on the alternating of fast and slow speed to effectively exercise the human heart function. In the process of riding, ride slowly for a few minutes and then ride fast for a few minutes, which has a similar effect to the “running and walking alternation” in running training.
However, the “fast” here is not the arbitrary speed, only to reach the intensity of the exercise heart rate is really effective, otherwise it is futile.
Cycling to lose weight is not only a very good way of fitness, but also very environmentally friendly, I believe that in the future there will be more people to join the ranks of cycling to lose weight
