editors secret tips, get into cycling fitness

Among the increasingly popular sports activities nowadays, cycling ranks just behind running. The reason is simple—compared to various torturous exercise methods, cycling allows people to achieve fitness goals while enjoying themselves, without being restricted by time or place: on the way to and from work, under the warm afternoon sun, or during a pleasant holiday trip...

But is cycling really that simple? Can you achieve fitness just by occasionally riding a bike to work? That's too naive! Cycling is an aerobic exercise, and aerobic exercises need to be done consistently over the years to show their best effects. Therefore, if you cycle too infrequently or each ride is too short and easy, the fitness benefits are not significant. Today, let's talk about how to cycle for fitness purposes.

Ordinary Bike or Professional Bike

Professional sports bicycles have strict and precise data regarding the size, height, and dimensions of the frame and various parts, such as the BB-seat, seat-stem head, and stem height. If the size is incorrect, it can directly cause discomfort or physical injury while riding.

In terms of functionality, the most important feature of a sports bicycle is the gear ratio adjustment, which allows for different power outputs at the same pedaling frequency. If the gear ratio is fixed, it can cause discomfort and faster physical exhaustion except on very smooth roads.

Additionally, ordinary commuter bikes are far less reliable under high-intensity use compared to sports bicycles. Imagine the brakes failing or the frame breaking while going downhill—would you still dare to ride?

Of course, for us office workers, it's not necessary to immediately buy a professional sports bicycle. Before you determine that you truly love this sport, don't blindly purchase a bike, or it might just become a decoration in your home. If you only want to use cycling to burn off calories after a big meal or as a means of transportation, an ordinary commuter bike is sufficient. If conditions allow, you can buy a regular second-hand bike, but make sure the size fits you.

Time and Distance

If you want to achieve fitness through cycling, you should cycle 2-3 times a week for 1-2 hours each time. The speed can be adjusted according to your physical condition. Generally, a speed below 15 km/h is considered moderate-intensity exercise, suitable for those with average cardiovascular function. Speeds over 16 km/h are considered high-intensity exercise, suitable for those with better cardiovascular function.

How do you know what speed is suitable for you? Check your heart rate—young people can maintain 140-150 beats per minute, those aged 30-40 should aim for 130-140 beats per minute, and those over 40 should keep it at 120-130 beats per minute. You should feel slightly tired and a bit out of breath.

Cycling Techniques

PedalingThe greatest energy output in cycling comes from the downward force of your feet on the pedals. A higher pedaling frequency can reduce strength-based output, resulting in less lactic acid buildup in the muscles, which helps increase cycling efficiency and overall power output. Lower strength output also helps protect the knees.

Bike SwayingWhen swaying the bike, maintain a rhythm, keep your hands relaxed, elbows slightly bent, and sway along with the bike. The generally accepted effective posture is to sway the bike while keeping your body relatively still, meaning the bike sways left and right, but your body does not sway significantly in the lateral direction.

Route SelectionFor bumps or depressions in the road, manhole covers, and similar obstacles, avoid them if possible. Riding directly over these obstacles will not only make you uncomfortable but also cause a loss of speed. However, before changing lanes, you need to anticipate and ensure absolute safety behind you; do not make sudden lane changes.

Diet During Cycling

As a high-intensity exercise, diet during cycling is particularly important. Similar to running, cycling on an empty or full stomach can cause significant harm to your body.The best advice is to eat small, easily digestible foods that can effectively provide energy to your body when you are on an empty stomach, such as energy bars.

Among these, Snickers is a good choice. Its nutritional components, 'cocoa mass and cocoa butter,' have mild stimulating and exciting effects on the body, quickly replenishing energy and keeping muscle and liver glycogen at their fullest. A small Snickers bar can provide the energy needed for cyclists, especially during medium to long-distance rides. For cyclists looking to minimize their load, the small but powerful Snickers is undoubtedly an excellent choice.

Friends who want to cycle for fitness, get moving! And don't forget to bring your cycling companion, Snickers!