Everyone knows that cycling is one of the fastest and most effective exercises to help improve health and get in shape. According to estimates and research by experts, just 30 minutes of cycling at a speed of 16 km/h will burn about 75–670 calories, depending on the speed of each person.
Cycling has numerous advantages, including the ability to not only burn fat in the body but also aid in weight loss.
Burning fat in the body but also helping Increase muscle mass in the lower body.
According to many experts, cycling causes less damage to muscles than other high-intensity exercises (133–134%), but the percentage of calories burned is the same. Therefore, cycling is gradually becoming more and more popular. It has become a trend among young people in recent months as a way to relieve stress and pressure and also burn fat effectively.
1. Select a training time.
According to research, the ideal time to practice is early in the morning, especially between 5-7 am. At this time, the body has been fully charged with energy after a long sleep, and the means of transport are not too crowded. At this time, the gentle sunlight helps the body absorb vitamins from the sun.
Besides, cycling in the morning also helps to improve height significantly. Another good time to exercise is in the evening. This is the time when the body needs to relax and unwind after a stressful working day. 15–30 minutes of street cycling or as a muscle-releasing exercise for better bones, joints, muscle mass, as well as blood circulation.
2. Choice of costumes
What to wear to make the body comfortable during exercise is also something to focus on.
- Clothing plays an important role in your training session.
-Candlestick: Choose materials with elastic fabric, elastic, fast sweat absorption Designed to fit the body,
Should not: Clothes that are too tight will make the body feel hot and cramped, which can easily lead to boredom, fatigue, and heaviness. Or choosing clothes that are too loose will cause entanglement, hindering the training session.
3. Eat and drink
Most people believe that absolutely should not eat before training because it will make the training session heavy. To replenish energy for an effective training session, it is advisable to have a snack or drink water 1-2 hours before the session. Whole-wheat toast, low-fat or fat-free yogurt, whole-grain pasta, brown rice, and fruits and vegetables are good choices for pre-workout times.
They will help you load and have enough energy to prepare for an effective cycling process. However, to achieve the effect, you should avoid foods with high fat content such as cheese, bread, packaged cereal…
4. For beginners, warm up before training.
It is easy to get injuries such as muscle strains or cramps, which are not too serious but enough to interfere with your training session. No need to be fussy and take too much time, you just need to apply simple warm-up movements such as rotating ankle joints, running to raise thighs, stretching,... or warm up your body with the bike first for 5-10 minutes to "wake up" the organs because as the body heats up, the muscles are also gradually warmed up until hot.
This has a good meaning for blood circulation without causing compression, minimizing pain and soreness for muscles. Warming up causes muscles to contract and relax, limiting the problems of muscle tension or cramps compared to a warm-up before exercise. As a result, the muscles work effectively and increase their strength, helping oxygen to be supplied more effectively and efficiently for the operation of the muscles so that the body can ensure circulation, making the endurance of the body stronger. Exercises are enhanced.
5. Technical attention
To protect your heart and regulate your breathing, you should start slowly and gradually increase the speed. During the practice, it is necessary to breathe deeply and regularly for the parts to work in the best way. It is natural to sweat during exercise, so you should provide your body with water to avoid cramps as well as high body temperature leading to metabolic disorders.
When riding a bicycle, parts of the body such as the back, buttocks, abdomen, genitals ... will be greatly affected. Cycling for too long is like sitting in one place for too long, which will make the blood unable to circulate. This causes incalculable harm such as back pain, scoliosis ... You should not sit in the car for more than 1 hour. Should go down for a walk after every 30 minutes of cycling. At the end of the training session, you should not stop completely, but should pedal for a few more minutes gently, reduce the speed so that your body can better regulate.
Besides the necessary sports equipment, knowledge is also very necessary to be equipped before starting a certain training process. Exercises from simple to complex all have their own benefits, but to achieve the desired effect, you need to be patient and learn the exercises that are right for your body to avoid unfortunate injuries.
For direct advice and specific information about products to support health care and exercise at home, please dial HOTLINE: 0702.847.632 or Inbox Gintell Vietnam Fanpage.
