How to exercise by cycling? What is the best speed for cycling exercise?

Cycling can not only improve cardiopulmonary function, but also effectively burn abdominal fat, which is very effective for fat loss. It can also improve the muscle strength or muscle endurance of the legs, and can exercise the abdominal muscles and enhance our physical fitness. What is the best speed for cycling exercise? Let's continue to learn more!

Contents of this article

1. How to exercise by cycling

2. What speed is best for cycling exercise?

3. What muscles can be trained by cycling?

How to exercise by cycling

Cycling at a moderate speed, generally for more than 40 minutes continuously, while paying attention to regular deep breathing, can not only improve cardiopulmonary function, but also effectively burn abdominal fat, which is very effective for fat loss.

First, you are required to ride at 60% of your maximum speed for five to seven minutes. Secondly, you should use a heart rate monitor to monitor your pulse per minute and keep it within the cardiopulmonary function training range. This will achieve the effect of exercising the cardiovascular system.

That is, ride hard according to different conditions, such as adjusting the gear size when going uphill or downhill (limited to five-speed or ten-speed adjustable bicycles). This method can improve the muscle strength or muscle endurance of the legs and exercise the abdominal muscles.

What speed is best for cycling exercise?

The average person rides a bicycle at a speed of about 15 km/h, and the fastest can reach 40-50 km/h on flat ground.

However, when riding for a long time, it is best to maintain a constant speed and not pursue short-term high speed.

What muscles can cycling train?

Cycling can exercise the muscles of the arms, shoulders, back, buttocks, waist and abdomen, thighs and calves.

Continuously gripping the handlebars and squeezing the brakes during riding can use the muscles of the forearms, and controlling the handlebars can stretch the biceps and triceps of both arms. The shoulders and arms are no easier to exert force than the legs when riding. These two parts not only control the direction and brakes when riding, they also support your upper body. The shoulders and triceps and biceps of the arms help your body maintain stability and balance, especially the triceps continue to provide upward support, allowing you to completely say goodbye to the bat wings.