Indoor cycling behavioral essentials

Tired of monotonous on a treadmill to jogging, want to follow a single gym password jump hold, we need to create a more youth more simple workout. So, we look to cast back familiar bicycle. Kinematics experts also for cycling generally optimistic about, think cycling has exercise internal organs stamina and improve cardiopulmonary function of nervous system, but also can improve the agility.

Your present work is far from home, suit the dress bound your body. So you go to the gym indoor cycling room, need not do on the road, "nor" cleaner traffic hazards, you just as music rhythm and coach, both feet in situ kept on car, can enjoy sports fun.

But not everyone is suitable for use indoor cycling lose weight. According to the fitness club coach introduction, the first training for member, must first check their own physical condition, according to body response to exercise time and specific methods to determine. He thinks, cycling sports require strong leg strength, suggest members a month of had better want to do again after the campaign has gone through training, or cardiopulmonary function and legs can not bear this strong movement.

Originated in the U.S. indoor cycling is currently in the gym's popular aerobics project. With music, lamplight of activists, imitate all kinds of sports mode, such as climbing, rapid riding, etc, the interesting, very strong.

Indoor cycling's biggest characteristics is to let you feel you can already long body reserves of energy released immediately, produce a kind of accomplishment. Section for 45 minutes, bike course warm-up five minutes before; 35 minutes main training, the coach will according to the personal strength to adjust the resistance and car RPM, and simulated the downhill, in-situ go movement, while in exercise endurance much fat; The last 5 minutes of relaxation exercises, make the line looks better.

Such a lesson the whole persist can consume 400-500 calories, which is equivalent to an hour and a half long, not only can reduce fat, still can improve heart lungs function.

Pose points

Don't shrug, keep straight, avoid contain sloping back or too, make back pressure and injury;

Whether any action, head back as far as possible with flat, not exorbitant or keep up before;

Set good foot set, tightening;

Arms keep microwarpdrives, wrist don't too crooked;

Sports wear slacks and short-sleeved T-shirt. 

Spring five most popular outdoor sports: quick walk VS cycling

The weather warms up, the flowers in bloom, this season is the perfect season, outdoor result can enjoy flower outing, cheerful mood, 2 will also can yet be regarded as a kind of good way health investment, enhance immunity, prevent disease. So what are the most popular spring outdoor sports way?

go

Staying in the spring day, walk briskly doing aerobics is a good choice. Lack of exercise to common people, just start to run not science, easy for knee impact. Go to be different, outside in the fresh air, both breathed ramble fresh air and reach the effect of the sports consumption of fat. Experts suggest that a minimum level of every day should be consumption 3,000 calories, it just and walk 10,000 steps have heat consumption quite.

Tip: ready to warm clothing, comfortable shoes, do a do moderate flex movement, stroll five minutes later, can speed up the pace. Walk faster every minute, about can do about 120-130 steps. The amount of every 10,000 steps needed 1.5 hours, can divide second finish, every time should be at least fast walking 30 minutes.

biking

Riding on this by manual to trample bicycle, as wonderful as scroll through the surrounding landscape, the mood can't help carefree and clinking, suddenly feel this is not only a fitness movement, is also a kind of heart exiled cheerful.

Man's hands and feet have many human corresponding acupuncture, when you hold handlebar and force, it actually has bicycle ergometer unknowingly begun body massage ofbuttocks acupoint. Biking can not only borrow leg movement makes blood circulation acceleration, also strengthened the microvascular organization hint: free cycling method is no time limit and intensity, is mainly by ease stress caused by due to physical and mental fatigue; Strength cycling method can set yourself every time, how many kilometers per hour of cycling speed, can effectively strengthen cardiopulmonary stimulation, exercise person's cardiovascular system; Intermittent cycling method can -- alternating fast ride, for example, first slow ride 5 minutes, then fast ride 5 minutes, take it again this cycle repeated several times; Aerobic sex cycling method is mainly to medium speed, generally want to ride bike to 45 to 60 minutes, reduce weight and increase cardiopulmonary function has profit.

mountaineering

Mountain climbing is an excellent aerobic exercise, the mountain to improve abnormal fresh air, pulmonary ventilation, increase vital capacity, improve lung function very good, also can enhance the contraction of heart ability. Bumpy mountain roads, to improve the balance of human body, enhance the function of limbs in coordinated ability, especially walk without artificial modified the steps sections, can make the human muscle fiber increased thick, muscular, strengthen body flexibility. In addition, the heap, may terminate the above was staring into space the fatigue of the eye muscles tense, still can make the cerebrum gets relaxation and rest.

Tip: mountain general selection in the morning, but strength shoulds not be too big, keep on heart rate in 120 to 140 times/minutes advisable. Mountaineering should be gradual, must do some simple warm-up, then according to certain breathing rate, increase gradually intensity. Exercise ends, to relax and make blood from the body back to the heart. When motion should pay attention to replenish water, reduce fatigue, restore physical as soon as possible.

jogging

Jogging is a simple and practical of sport, it to improve cardiovascular function, lowering blood fat, improve body metabolic ability and enhance immunity, delay ageing has good effect. Jogging also helps regulate the excitement and inhibit brain cortex and promote gastric peristalsis, enhance digest function, eradicate constipation.

Jogging 3-5 minutes before the preparatory activities, such as stretching and unarmed fuck, etc. Jogging every minute master in the speed of 100 to 200 meters advisable, each exercise time to 10 minutes as well. The correct posture for jogging pace hands clench fist, with rhythm, even with the forepaws attention with foot touchdown and not to, jogging with should be done after finishing movement.

It is advisable to morning exercise time, appropriate chooses fresh air, road flat place.

kites

In the spring sunshine outing kite, can breathe fresh air, clearly, promote metabolism. A kite, can activity, can stretches the physique whole joints, promote the blood circulation; Metabolism, improve blood circulation state, kite when looking hyperopia, standing with, can adjust eye muscles and nerves, eliminate eye fatigue.

Tip: in the kite when to protect and neck, head and neck not long hind admire, but should be hind admire and smooth inspect alternant, mainly with low. Kites best with 2 to 3 people together, choose flat, open area for advisable. 

Cycling exercise can prolong life

The bike is a common and convenient traffic tools, but also a good sport. Along with the people environmental protection and fitness awareness enhancement, choose bikes and exercise, by many people praise highly.

Cycling travel into English the rich new fashion

"Poor cycling crowded Mr, the rich driving sit big rush." Traffic tools, seems to have been the important people to identify the identity characteristics. But according to Britain's daily mail reported recently, the British ministry of a nationwide travel survey, British people more rich, he rode bicycles mileage is longer. Survey found with Britain's poorest one fifth of the country's population, compared the richest one fifth of the population, an average annual bike travel distance length is former 5 times.

British bicycle promotion organization "riding England" controller introduces, all British bicycle has sold from 2000 of the 280 million vehicles increased by 2006, 3.5 million vehicles, London number of cycling since 2000 already rose 83%.

"Ride travel is becoming a fashion. British "London cycling" spokesman said, "open car show everywhere, prove himself social status of age has in the past, a bicycle life just more cool." And cycling travel to exercise, let a person more healthy, also can protect the environment, reduce the air pollution and noise pollution. In Britain, choose this green travel mode has become a people who have received higher education, has the sense of responsibility, being also confident performance.

Cycling exercise prolong life

Britain recently a study also indicate that cyclists health than their younger equivalent to ten years old, while people who came to more than 30 years old still insist on regular riding person, can make own life expectancy rose by an average of 2 years.

Beijing sport university sports medicine research of human movement academy of sciences, said professor LiuYi sails cycling and running, swimming is same, it is a kind of can improve people cardiorespiratory function endurance sex exercise. It not only can exercise the muscle joints, reduce weight, symmetrical figure, but can also strengthens the heart, prevent hypertension, also can rise to prevent the aging brain, improve the nervous system agility role. "Bicycle ergometer make the blood circulation acceleration, allow the brain to consume more oxygen, keep clear thinking."

Cycling exercise "three note"

"Bicycle sport to body many benefits, but there are also many precautions." LiuYi sails said, first of all, to grasp the time well, general each cycling time should be controlled in 30-60 minutes, speed can according to each physique to adjust, but unfavorable too fast vastly. Secondly, by bicycle, we must keep the correct posture, adjust the height of his hands and bicycle saddles, Trample baseboard, foot position to appropriate, forcibly even, note a rhythm, otherwise, it will make ankle and knee pain occurs. In addition, some with the male reproductive system diseases, epilepsy patients, serious heart disease patients and in physiology cycle of female, not suitable for long time cycling exercises.

With the city highway environmental pollution bigger, automobile exhaust gas and dust in the movement of people to produce very big damage, therefore, LiuYi sails Suggestions, ride a bike travel to try to avoid the severe pollution of the street, but choose environment better route. "Those working place far away, it is not convenient to bike riding person, also can choose indoor fixed bicycle to exercise."