Improper cycling exercise is easy to hurt the knee to warm up is very important
Due to low-carbon environmental protection, the once-popular bicycle fitness is returning to the lives of urban residents and becoming a new way for citizens to pursue a healthy life. Every morning or on weekends, a team of cycling and fitness is always found on the roads in the city. It is a very good low-impact sport other than jogging. Although it is a gentle exercise, it is easy to accumulate minor injuries and cause great damage, especially the knee, because the same action is highly repetitive. It is reported that statistics show that when riding an hour's car, the pedal should be stepped on 5000 laps, which means that the knee joint bends and bends 5000 times in one hour.
    Studies have shown that when pedaling alternately on both legs, the left and right brain functions can be developed at the same time to prevent premature aging and partial waste. Cycling, like running and swimming, can improve people's heart and lung function. Studies have shown that cycling also has the effect of losing weight, because when cycling, due to periodic aerobic exercise, the exerciser consumes more calories, can receive significant weight loss. In addition, cycling can move the large muscles of the lower extremities, strengthen cardiovascular function, enhance endurance, promote metabolism, and adjust body fat. The survey shows that cycling more than 30 kilometers per week can reduce the incidence of cardiovascular disease by 50 %.
    Not everyone is suitable for cycling exercises
    Experts also specifically reminded that not everyone is suitable for exercising by cycling, especially for developing teenagers. Because these people are at the peak of growth and development, bones and many organs are not yet fully developed. If adolescents are deformed by bones because of improper cycling, the consequences are very serious. In addition, heart disease patients, hypertensive patients, epilepsy patients, and pregnant women and women in the physiological cycle are not suitable for cycling, because these people are prone to riding accidents during strenuous exercise. In addition, the foggy weather is not suitable for cycling, because the pressure in the foggy days is low, the pollutants from all directions are difficult to disappear, and it is easy to stimulate certain sensitive parts of the human body, causing sore throat, bronchitis, conjunctivitis and some allergies. Disease can also be life-threatening for the elderly and infirm.
    Improper cycling can damage bones, warming up is important
    Many friends who like to ride bicycles complain about "knee pain after a strong ride", experts say, this is due to improper riding style caused by knee meniscus injury. It is understood that because the leg repeatedly performs circular motion during the pedaling of the bicycle, it is easy to cause the cartilage load in the knee joint to be excessively large and damaged. In particular, people who already have joint diseases such as arthritis should preferably reduce the climb when riding a bicycle. Experts advise that you must warm up and stretch your muscles before exercise, especially when the weather is cold, the muscles will be stiffer, and you must spend more time to warm up. Pay attention to the reasonable arrangement of physical strength during exercise. If you have physical discomfort, don't force yourself.
    Many young people are eager to ride far and fast, for example, they have not rode a long distance and ride 50 kilometers at a time, and only pursue speed and strength on the way. This is actually very harmful to the body. In severe cases, there will be water in the knee. The amount of exercise, frequency and intensity are the three principles of exercise. It is recommended that beginners find the frequency that suits them and then increase the amount of exercise. The average person's pedaling frequency per minute is about 60 to 80 times. At least 20 minutes of high frequency and low speed ( ie, more cycles and less force ) warm-up for each ride, so that the body can sweat slightly.
    People with knee injuries are not recommended to participate in "sports cycling"
    Spinning is now the gym is still the hottest fitness programs, especially by 25 - favored segment of the population 35 years old this year. However, experts recommend that people with injured knees do not participate in this exercise, because the friction of the knee joint during the entire riding process, coupled with high-intensity pressure, is likely to form potential damage. It is also best for patients with heart disease and high blood pressure not to participate in order to avoid danger in high-intensity training.
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