When many friends first came into contact with cycling, they planned to ride for a long distance and time without any foundation before, and even pursued speed and strength excessively on the way to exercise leg muscles. But in fact, the burden on the body is particularly heavy, especially on the knees, which is easy to cause water accumulation. In addition, although riding is mainly to exercise leg muscles, it is actually a kind of whole-body exercise, so don't ride for the sake of exercising muscles, it is putting the force in the wrong direction.
Beginners are advised to increase the amount of exercise after finding the right frequency, but everything should be moderate and can be adhered to every day, but the amount should not be too large each time. Ordinary people pedal 60-80 times per minute, and at the same time, they should warm up before each ride. In fact, it can be done on a bicycle. In other words, in the first 20 minutes, you can warm up in a high-frequency and low-speed way, that is, run a few more laps with less effort, which can be achieved by adjusting the gear of the bicycle.