If you want to live, you must move! Cycling is a sport with less burden on the body, which can enhance the heart and lung function, prevent cardiovascular diseases and diabetes, improve knee degeneration … and even lose weight. But be sure to choose a bicycle that suits you and pedal it correctly, so as not to cause sports injuries, "plowing" and radish legs.
In recent years, cycling has become a trend and one of the sports hobbies of China people. Jian Wenren, a physical therapist at Guotai General Hospital who has been riding a bicycle for 40 or 50 years, said that cycling can be used as a means of transportation to reduce carbon, and it can also be used as a pleasant and enjoyable exercise, which has comprehensive benefits for physical and mental health promotion at home and abroad, that is, the benefits brought by general exercise can be found in cycling, including reducing the risk of cancer.
Train muscle endurance and enhance cardiopulmonary function.
Riding a bike to the suburbs, surrounded by green mountains and green waters, helps to relieve stress and relax; In the process of riding, you can exercise your muscle strength and endurance, especially climbing a hill or pedaling for a long distance, which can strengthen your cardiopulmonary function. In order to maintain a sense of balance, control the speed, and immediately respond to environmental changes, it is conducive to nerve coordination, and is also helpful for the prevention of cardiovascular diseases and the treatment of metabolic syndrome.
If people choose to ride a stationary exercise bike or flywheel indoors due to factors such as work, time or physical strength, the exercise effect is the same, but relatively speaking, the risk of accidents is low, and it is not affected by weather or road conditions, which is convenient and comfortable.
Jian Wenren reminded that although riding a bicycle outdoors is very relaxing and comfortable, chasing the wind is very fulfilling, as well as muscle endurance, cardiopulmonary function and nerve coordination function. It can be strengthened in the process of trampling, but the probability of injury is relatively high, so we should not be careless. Common environmental changes are complex, the weather is uncomfortable, the speed of going up and down slopes is difficult to control, there is no time to react when turning left and right, the road surface is uneven, and pedestrians and vehicles compete for lanes. All these will cause accidental injuries when riding a bicycle.
Five Common Injuries Caused by Cycling
Whether cycling indoors or outdoors, Jian Wenren pointed out that if the posture is wrong and the cognition is insufficient, it will lead to heavy or light sports injuries.
◎ Car accident "plow"
The most common accident is a car accident, which is also commonly known as "plowing". Many injured people are hospitalized for hitting people or falling down.
Overwork and backache
Overworked people often have problems with the musculoskeletal system because they ride too long, too far and too fast. Most of them are patients with low back pain, riding in the wrong posture and bending over for a long time.
◎ Knee wear or wrist numbness
Many people have the problem of excessive knee wear because of incorrect pedaling posture, or their wrists are numb because the handlebar is shaking and the handlebar is not adapted for a long time.
◎ Infertility due to broken skin under the crotch.
Cycling for too long is also easy to cause friction and rupture of the crotch skin, which will make the nerves numb and the blood circulation poor because of the long compression time. In severe cases, people who lead to infertility are also heard from time to time.
Burn
The most easily overlooked thing is that riding a bike on a hot day in summer, if you don't do a good job of sun protection, you will get sunburned.
It is best to ride at dusk and start riding in half an hour.
In order to reduce the occurrence of sports injuries, Jian Wenren suggested that it is more appropriate to ride in the morning and evening, but the length of time is the same as other sports. Cyclists, especially novices, should never ride for more than four hours at first, or ride all day because of the "encouragement" of their peers, which is likely to cause problems such as overwork, dehydration or heatstroke.
The most suitable way to ride, it is suggested that you can ride for 20 ~ 30 minutes at first, and then slowly lengthen the time according to your personal endurance, but you need to rest for 5 minutes every 30 minutes, so that you can stretch and relax your muscles and bones during the rest. The longer you ride, the more comfortable you are.
Warm-up three actions: stretching, stretching and jumping.
Warm up before cycling, especially for long-distance cyclists. Stretching the upper and lower limbs is a basic action, including the spine, wrists, shoulders, knees, crotch and other parts. In addition, because the foot should be trampled for a long time, the ankle strap is essential; Also, before you leave, jump a few times in the same place and practice your body reaction in advance to cope with sudden changes in direction, speed or environment on the way to avoid accidents.
Mastering the correct riding method can reduce the occurrence of injuries. The correct cycling step is "step first, then ride, then step", that is, the cyclist gets on the bus step by step, first steps over the car body, with one foot on the ground for support, and the other foot on the high pedal to drive the car forward, and at the same time drives the cyclist to get up and start pedaling.
Stretch * * * to relax muscles, not afraid of radish legs.
After riding a bike, you must do exercises. Jian Wenren stressed that the first important thing is stretching, because after exercise, muscles will feel tight and blood will accumulate in blood vessels. At this time, stretching can promote blood circulation and relax muscles through * * *.
As for many people, the so-called "radish leg" will be formed due to excessive exercise and exertion of the calf. Jian Wenren suggested that you can do more calf stretching exercises to lengthen your muscles, so that the calf lines will not be crowded together and will be more uniform.
Recommend two kinds of leg stretching exercises at home, which is also a good way to stretch Achilles tendon and improve plantar fasciitis.
You can tilt your feet first, stand on the lacing board or step on the slope, and try to let your heels sink.
For example, when climbing stairs, the front heel is stepped on half of the stairs, so that the back heel sinks and is pressed down with weight. This is a wonderful way to stretch the calf.
Test ride is very important, adjust the height and seat of the car.
In order to increase the fun of riding and realize the integration of people and cars, some car manufacturers can tailor personalized frames according to their personal height and leg length, but for ordinary people and non-professional athletes, trial riding is more important, because in the process of riding, the height, seat, cushion, pedal and handle of the car can be adjusted to make it conform to their best state.
Usually, the height of a bicycle refers to the height of the seat, that is, the height from the seat cushion to the pedal when the foot is trampled. If the height of the seat is too low, your knees will bend and wear easily when you step on it, so the height of the seat must be raised.
As for the length of the car, it refers to the length of the frame, that is, the length between the seat cushion and the faucet handle, which is generally a fixed length. Only by adjusting the width and height of the handle can the applicability be improved. The height of the pedal should be set according to the length of the calf.
Step on the correct posture, slightly bend your knees 10 degrees.
Ordinary people can feel the comfort of the car after trying to ride 10 minutes. First of all, when one foot crosses the car body and sits on the seat, the other foot steps on the ground and the car remains stable, it is the appropriate height; If both feet are on the ground, the sitting height is too low, otherwise it is too high.
When pedaling, it is the most standard to keep your knees slightly bent 10 degrees when pedaling to the lowest point. Some people think that "when riding a bicycle, your knees should be straight", so this posture must increase the sitting height, which will make your knees bend after stepping straight, which is very easy to cause sports injuries. Jian Wenren pointed out that this posture is not recommended for ordinary people unless professional drivers improve the efficiency of racing.
In addition to the correct posture, you must not ignore the bicycle inspection before riding. Including tire pressure, tread pattern, braking system, speed change system, faucet inspection, stability inspection, etc. Especially for many assembled vehicles, if the parts are loose because of uneven road surface, it is easy to increase the risk of accidents. Therefore, it is best to test the bullets on the ground before riding a bicycle to ensure stability and riding safety.