A long and slow journey
The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
Fast riding
The heart rate can reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
Combination of fast and slow riding modes
In addition to giving consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, it can also increase the fun of exercise. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
Medium speed riding
In other words, controlling the heart rate to 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and aerobic exercise ability.
It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect. In addition, at the beginning of exercise, bodybuilders should not ride too fast, usually in 20-40 minutes. If you feel tired, you can ride slowly every 1-2 minutes to recover your strength. After a period of time, gradually increase the intensity and duration of exercise.
It is very cold in winter. Cycling is not only a good exercise, but also can speed up your blood circulation, so Bian Xiao thinks it is a good winter fitness choice.