Ride correctly and enjoy fitness happiness.

In recent years, with the enhancement of public health awareness and the continuous construction and improvement of cycling trails, cycling has become a popular aerobic exercise. The late summer and early autumn is a good time to ride, and mastering the correct and scientific riding methods can better promote physical and mental health.

According to Liu Yulei, deputy director of the Department of Sports Medicine, Peking University Third Hospital, cycling can improve cardiovascular function, increase the contractility of lung muscles and lung ventilation, prevent brain aging, enhance limb coordination, help relieve psychological stress and anxiety and depression.

Liu Yulei said that the first thing to do is to choose the right car, especially to adjust the height and comfort of the seat. When buying a bicycle, you must choose a suitable bicycle according to your height, weight and body proportion, otherwise you will feel uncomfortable when riding a bicycle, and your movements will be uncoordinated and you will easily fall down. Beginners should first find the frequency that suits them, and then increase the amount of exercise. Ordinary people pedal 60 to 80 times a minute. There should be a 20-minute low-speed warm-up before each ride, and the body can sweat slightly.

Cycling posture is very important. When the cyclist leans forward excessively, in order to observe the road ahead, he must raise his head and lift his neck. This is a compulsive posture, which can cause tension in the neck muscles. The posture of over-flexion of the waist when riding a bicycle will increase the burden of lumbar intervertebral disc, which will increase the risk of lumbar muscle strain and lumbar disc herniation over time. Therefore, cyclists should pay attention to maintaining the correct riding posture, lower the upper body and slightly tilt the head forward; The arms naturally bend, which is convenient for the waist to bend; Reduce the center of gravity of the body to prevent the impact force caused by the car bumping from spreading to the whole body; Hold your hands lightly and forcefully, and sit firmly on the seat with your hips. When riding for a long time, you should pay attention to changing your riding posture and take a proper rest.

Experts suggest that exercise should be gradual, not one-sided pursuit of strength and speed. Some cyclists suddenly ride at high speed and long distance without long-term training, which is very harmful to their health. In severe cases, it may lead to joint effusion, inflammation and even cartilage and meniscus damage. Some special people, such as patients with severe hypertension, high myopia and patients with severe joint diseases of lower limbs, are not suitable for cycling.

In addition, riding may have the risk of trauma and traffic accidents, so you should plan your route before riding, don’t choose bumpy roads, obey traffic rules, and wear a helmet to avoid brain trauma and fractures. (From China Sports Daily, August 23rd, 06 edition)