Special Mic [Precautions for cycling] What are the issues of cycling exercise for cycling equipment?
What are the riding equipment
The riding head is a lightweight helmet, which is suppressed by high -strength foam for head protection.
2. riding a headscarf
A variety of uses are mainly used to sweat and obstruct dust; girls can also be used to bundle their hair.
According to the wearing time period, the lens can be divided into a variety of colors, generally dark gray, yellow, and white.Yellow-It is suitable for wearing when the early morning and dusk sunlight is relatively dark; dark gray-suitable for the time that is sufficient at noon sunlight to block the dazzling vision; white, suitable for dark weather or wearing at night.Its main function is to block the sun and block the wind and dust; it can improve the safety factor of Outdoor cycling personnel.
Especially in the haze day in Beijing, the safety weapon for Outdoor cycling.
Special clothes for cycling personnel are made from a variety of fabrics and can be selected on demand.In the spring, you can use a charge or a velvet jacket to replace it. Its main function is to keep warm, fast dry, and breathable; to improve the comfort of cycling.
Also known as arm covers, it is mainly worn with short -sleeved cycling clothes to facilitate disassembly. Its main function is to keep warm and Sun protection.
For the special gloves for cycling personnel, half finger and full finger are divided into thickening treatment. The high -end cycling gloves are cushioned with a silicone layer.Protect your hands during cycling to reduce friction.
The cycling Backpack does not make special regulations. It is mainly used for the required for the dumping of the cycling process, which can meet the needs and do not make special requirements; you can place some small Outdoor equipment: for example, survival whistle, lighter, etc.Essence
For rider's special pants, there are lengths and cushions in the hips. The function is mainly to reduce the friction between the legs between the bicycles.The comfort of the line.detailed
Correct method of cycling
Although the cycling is good, it is easy to cause physical injury without mastering the correct riding method.
First of all, we must choose the right bicycle that is suitable for ourselves, and adjust the handlebars to the appropriate height according to our height legs.
Secondly, in the process of cycling, we must look ahead and hold the handlebars naturally, instead of pressing the strength of the body forward on the arms, which will cause pressure on the arms and cervical spine.
In the end, we must follow the traffic rules. When riding on the road, we must get spiritual, and do not cause damage due to negligence.
Different fitness effects riding methods
1. Slowly ride
The heart rate generally does not exceed 65%of the maximum heart rate.For more than 20 minutes, more fat will be "burned" to supply energy. Therefore, it is more suitable for obesity for the purpose of lipid reduction.
2. Quick ride
At this time, the body is mainly provided by sugar -raw anaerobic fermentation, which can improve the anaerobic exercise capacity of the whole body, especially thigh muscles, and help improve the anaerobic threshold.In other words, the physical discomfort after severe exercise will be postponed.In addition, fast riding is also very valuable for cardiopulmonary function.
3. Combination of fast and slow
If this method of cycling can be guided by scientific and adopts more reasonable and slow combination of exercise, it will also achieve better fitness effects.
4. Middle speed cycling
Medium -speed cycling is a good way to exercise cardiopulmonary function and body aerobic exercise ability.Older riders are also more suitable for this way.
What are the precautions for cycling
1. Pay attention to ride in different seasons
(1) summer: higher temperature and low wind speed.It is enough to ride only one layer of sweats. In addition, in order to cope with rainfall, it is best to bring a set of climate protective layers of clothes.
(2) spring and autumn: The temperature is moderate, but the temperature is low in the morning and evening, and the wind speed is higher than the summer.During the day, you can refer to the summer choices and won't repeat them.You need to wear 2 layers in the morning and evening: perspiration layer and thermal insulation layer.
(3) winter riding: low temperature, lower temperature in the morning and evening, and higher wind speed.Based on the principle of 3 layers of dress, in the case of sufficient wind and wind during the day, the sweat layer and thermal insulation layer (thick fleece).Other situations, insulation layers (thick velvet), climate protection layer.
2. Circulation and diet at different seasons
In daily life, the spring diet should follow the principles of high calories and high -protein. For long -distance cycling, it is also necessary to pay attention to eating more high -calorie and high -protein foods to maintain nutrition and calorie balance in the body.In addition, the air is humid in spring and the climate is not stable. Pay special attention to maintaining the liver.
In summer, the temperature is high, and the long -distance ride will sweat a lot, causing excessive consumption of water and salt in the body. Therefore, pay attention when you eat: drink more salty soup for meals, supplement nutrition and can fully hydrate and ingest salt.However, it should be noted that the human body is more reasonable to take about 10g of salt daily.
Avoid eating raw cold melon fruits and vegetables and cold foods, drink less raw water.After cycling, because of the very hot, many people like to eat raw fruits and vegetables, or drink a lot of raw water, which can cause diarrhea.
The falling autumn is very suitable for long -distance travel.In this season, pay attention to returning to normal in diet, eat more high -calorie foods, if the conditions allow, eat more cool and juicy vegetables and fruits, and supplement the appropriate amount of protein and inorganic salts.
At the same time, the autumn climate is dry. During the journey, pay special attention to hydration, moisturizing the lungs, and dust.
The temperature in winter will become lower and lower, but it is not suitable for long -distance cycling.If you persist in winter, you must also eat more high -calorie, high -protein foods, and appropriately increase "fat and sweet" food, but it should not be too much, which can ensure that the human body's essential nutrients are sufficient, improve the body's cold resistance and immune capacityEssence
Traveling in different countries and regions, pay special attention to the differences and taboos in food culture.For example, most Western people avoid animal organs, Muslims are fasting pork, while drinking is prohibited.Cider must do their homework in advance before departure, understand the dietary habits of the locals, and avoid embarrassment.
Secondly, many riders do not have many rules for eating. In fact, we can roughly have such a rule. Eat breakfast one hour before departure; eat some dry food at about 10 am; eat lunch at about 1 noon;, Solve dinner around 7 pm.
3. How many kilometers are appropriate every day
For the purpose of exercising, the average person can ride 5-10 kilometers a day. There is no need to pursue long-term cycling. Otherwise, it will not only cause physical fatigue, but also may cause muscle strain and other problems.
4. The best time for cycling
Although riding is a good way to exercise, we must also pay attention to the right amount.If we just want to exercise, instead of pursuing extreme cycling goals, each cycling is controlled between half an hour and one hour.Because less than half an hour, our body has not been fully mobilized, and there is no way to achieve the purpose of consume fat weight loss.For more than an hour, it is easy to cause people's fatigue and prone to accidental danger.
5. Who is not suitable for cycling
As a popular sport, riding is suitable for young and old, but there will be two sides of things, or some special groups are not suitable for this sport. So who is it?
First of all, people with wounds on the knee are not suitable for cycling, because the pressure on the lower body during cycling is relatively large. If the ride posture is incorrect, it is easy to cause damage to the knee.Suitable for cycling to prevent heavy injuries.
A respiratory systems have diseases.During the cycling process, a large amount of air needs to be used to obtain oxygen supplement. If the respiratory system has diseases, people who have diseases may cause danger due to insufficient ventilation during cycling.
6. Should you breathe with your nose or nose when riding
(1) Before cycling: Nose suction mouth call
Before departure, you must first adjust your breath through the way of breathing in the nose to make your body adapt to the rhythm of the movement in advance.
Method analysis: First close your mouth and inhale with your nose deeply, and slowly inhale until you can no longer inhale, then open your mouth to spit out your breath slowly.Qi ... Repeat 9 consecutive operations. The above operations are repeated.After doing it, you can start with your nose a few times with your nose.
(2) Pinglu ride: abdominal breathing
When riding, the body's oxygen consumption will increase, and the abdominal breathing can inhale more air, thereby increasing the oxygen absorption.
Method analysis: Close your mouth and roll your tongue to hold the upper jaw to prevent the air from staying too much in the mouth.Then use the nose to inhale deeply. At this time, it is obvious that the abdomen shrinks inside; when exhaling, you should try to spit out the gas as much as possible. At this time, the abdomen should be protruding out.It doesn't matter if you don't get used to it at first. If you practice consciously, you will slowly get used to it.
(3) When climbing: fast suction and vomiting
Compared with Ping Road, it takes more physical strength when climbing, so more oxygen is needed to supply muscle energy.At this time, although the oxygen absorption of the abdominal breathing is large, the relatively slow breathing rhythm cannot meet the needs. At this time, the breathing method must be converted.
Method analysis: When you start uphill, you can use the way of nasal breath before departure; be careful to slowly breathe and exhale.When you find that your breathing is getting more and more rapid, you need to speed up the breathing rhythm -close your mouth, quickly inhale with your nose, and then vomit quickly with your mouth.If you breathe more and more rapidly, stop the cart and adjust your breathing.
7. Which weight loss effect is good for cycling and Running
bicycles and Running are aerobic exercise, which can achieve the purpose of weight loss.The former is not so boring and more fun, but it will be tired when stepping on the body for a long time, and most of the bicycles exercise the lower limbs, and the leg muscles will be fully exercised.The latter is relatively boring and requires endurance support. At least 30 minutes of Running is required to achieve the purpose of burning fat, but the method is simple and easy to exercise, that is, the Running exercise can reduce the whole body.This is the advantages and disadvantages of cycling and Running to lose weight.In fact, it is difficult to compare which weight loss effect is. In fact, the amount of exercise has its own good.
Route recommendation for cycling
1. silk Road Journey
Lanzhou City Tianzhu Tibetan Autonomous County Wuwei City Zhangye City Jiuquan City Jiayuguan City Yumen City Guazhou County Dunhuang City.The whole journey is about 1100 kilometers.
Walking along the Hexi Corridor all the way, the monuments are dazzling. Dunhuang Mogao Grottoes, Great Wall Jiayuguan, Jiuquan Satellite Launch Base, Zhangye Great Buddha Temple, Wushoda, Small Great Wall Site, Beacon Terrace site.
2. The "finding green" journey in the desert
Urumqi City Dazaka City Turpan City a bowl of Quan Village Hami City Camel Circle Village Xingxingxia Town Liuyuan Town, Gansu Province Xihu Township Dunhuang City.The whole journey is about 990 kilometers.
From the desolate, dry, and lonely Gobi, to the fruitful and national oasis full of fruits, a sense of accomplishment will spontaneous.So I will continue to the road to find the next oasis.
3. Sichuan -Tibet Line
Chengdu Ya'an City Kangding County Yajiang County Litang County Batang County Mangang County Zuo Gong County Bami County Lingzhi County Gongbu Jiangda County Mozhu Gongka County Lhasa City.The whole journey is about 2200 kilometers.
The classic cycling routes in Tibetan are also the most beautiful scenery in the Tibetan route. Alpine grassland, rolling long river, and snow mountains appear alternately.This route attracts riders of different regions and different ages every year, and 119 classes are well known for the majority of riders.At the same time, this is also an extremely difficult line.
4. Ring Qinghai Lake
Qinghai Lake is surrounded by lakes, and clockwise is Heimahe Township Torima Gangcha County Xihai Town Xiyuan County, with a process of about 360 kilometers.
Traveling around Qinghai Lake is the most classic of many cycling routes, which is loved by everyone.Qinghai Lake is the Holy Lake of the Plateau, with beautiful scenery, and Bird Island on the northwest can be called the "Kingdom of birds".detailed
Is the cycling good?
1. Promote cardiopulmonary health
riding like Running is a typical aerobic exercise, and the biggest advantage of aerobic exercise is that it can enhance cardiopulmonary function. In the process of cycling, we need to breathe uniformly to ensure oxygen intake.increase lung activity.Therefore, riding is a good way to promote cardiopulmonary health.
2. Reduce the incidence of cardiovascular and cerebrovascular diseases
Long -term adherence to cycling can increase the number of hemoglobin in the body, increase the body's resistance, anti -aging, improve the efficiency of the cerebral cortex, reduce the incidence of cardiovascular and cerebrovascular diseases
3. Shrology of weight loss and soothing
weight loss should be an eternal topic we are pursuing.Because I was sitting in the office for a long time, I couldn't exercise, and for a long time facing the computer, the shoulders and neck soreness made each of us feel tired after work.And cycling can effectively alleviate this problem. Frequent cycling is not only a good way to lose weight, but also because of cycling, we need to look up the road ahead, so that the cervical spine problems of these low heads can also be valid.The long -term persistence can not only achieve the effect of weight loss, but also relieve our nervous muscles and relieve fatigue.
4. Shape muscle
riding can not only lose weight, but also improve and shape muscles, especially lower body, calves, thighs and hips.
5. Relax
cycling is also a few movements that can be emptied while launching.When our spiritual or mood is depressed, riding a bicycle and driving towards a beautiful road. At this time, our whole frustration mood can be relieved. Therefore, ride exercises are beneficial to reducing psychological pressure and preventing frustration.
6. Prevent hypertension
riding a bicycle can prevent hypertension. By exercise, blood circulation is accelerated, blood vessel pressure is reduced, and blood vessels can also prevent blood vessels and achieve the purpose of lowering blood pressure.
7. low -carbon environmental protection
riding can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, and reduce the use of cars. The road will reduce congestion
8. increase oxygen intake
cycling aerobic exercise can take sufficient amount of oxygen, which is a motion that effectively burns fat.
9. Anti -aging
We can find that cycling is a full -body movement, with both hands to hold the handlebar, and the feet must be kept alternating to move forward, and your eyes must be seen in the surrounding environment in front. Therefore, during the cycling processThe coordination and exercise the speed of people's reactions, so it can prevent aging.
10. Free time
On the way to get off work, weekends, etc., as long as we want to ride, we can do it, without considering the gym queuing and other issues.