1. Long and slow riding
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. Therefore, it is more suitable for obese people with the purpose of reducing fat.
2. Fast cycling
The heart rate can reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscle, and help to improve the anaerobic threshold. That is to say, the physical discomfort after strenuous exercise will be delayed, which will help us to engage in higher intensity sports or stick to it for a longer time. In addition, fast riding is also of great value for exercise of heart and lung functions.
3. Combination of speed and speed
In addition to giving consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, it can also increase the fun of sports. If we can get scientific guidance and adopt a more reasonable way of combining speed with exercise, we will achieve better fitness results.
4. Moderate speed cycling
That is to say, controlling the heart rate at 65% to 85% of the maximum heart rate is a good way to exercise the cardiorespiratory function and the aerobic exercise ability of the body. The best way to exercise is to alternate the above ways, but one of them is the main way, supplemented by other ways, to achieve better exercise effect.
In addition, the bodybuilders should not ride too fast at the initial stage of exercise. The time is usually 20 to 40 minutes. If they feel tired, they can ride slowly for 1 to 2 minutes to recover their physical strength. After a stage, gradually increase the intensity and duration of exercise.
