Cycling is a low impact aerobic exercise that offers a wealth of benefits. It also varies in intensity, making it suitable for all levels. You can cycle as a mode of transport, for casual activity, or as an intense, competitive endeavor.
骑自行车是一种美妙的锻炼，让你活跃。它可以帮助身体和精神上塑造健康的生活方式。
继续阅读以查看一些循环可以提高您的健身水平和福祉的方式。
好处
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1.重量管理
Cycling habitually, especially at a high intensity, helps lower body fat levels, which促进健康的体重管理。此外，您将增加您的新陈代谢和构建肌肉，这使您甚至在休息时燃烧更多的卡路里。
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2. Leg strength
Cycling improves overall function in your lower body andstrengthens your leg muscleswithout overstressing them. It targets your quads, glutes, hamstrings, and calves.
为了使你的腿更强壮，可以尝试举重练习，如蹲下，腿部压力机和肺部，每周几次进一步提高骑自行车性能。
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3. It’s good for beginners
It’s simple to ride a bike. If you have difficulty with a standard bicycle, stationary bikes are a great alternative.
如果你刚开始健身s or are bouncing back from an injury or illness, you can cycle at a low intensity. As you get more fit, you can increase the intensity or continue to cycle at a chill pace.
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4. Core workout
Cycling also works your core muscles, including your back and abdominals. Maintaining your body upright and keeping the bike in position requires a certain amount of core strength.
强烈的腹部和背部肌肉支持您的脊柱，增加稳定性，并在骑自行车时提高舒适性。
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5.提高心理健康
骑自行车可以缓解压力，抑郁或焦虑的感觉。在骑自行车的同时聚焦在路上有助于发展目前瞬间的集中度和认识。这可能有助于让您的焦点远离您一天的精神聊天。
If you find yourself feeling lethargic or listless, get yourself on your bike for at least 10 minutes. Exercise releases endorphins, which in turn help you feel better while lowering stress levels.
一旦你骑自行车，你可能会感到更自信和内容。
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6.它可以帮助患有癌症的人
如果您有或从癌症中恢复，骑自行车是您的护理计划的一个很棒的补充。骑自行车还可以让您保持瘦身和适合，这可能会降低某些类型的癌症的风险，包括乳腺癌。
According to research from2019年, staying active if you have breast cancer may help reduce side effects of cancer treatment, including fatigue, and improve your overall quality of life.
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7.对你早上的积极开始
通过像骑自行车这样的健康活动开始你的一天，通过提高你的流通来唤醒你，让你以成就感开始你的一天。
您可能会更倾向于使当天进行健康，积极的选择。
禁食早晨骑在低强度可能会燃烧脂肪，增强耐力性能，提高能量和促进metabolism levels一整天。
A2019年研究发现早餐前运动6周的人改善了对胰岛素的反应，这有助于他们燃烧两倍的脂肪，因为早餐后行使。
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8. Prevents and manages medical conditions
Whether you want to prevent health concerns from arising or manage existing conditions, regular exercise is key. Cycling regularly is one way to avoid a sedentary lifestyle and its accompanying health concerns.
It can help prevent cardiac issues such as stroke, heart attack, and high blood pressure. Cycling may also help prevent and managetype 2 diabetes (值得信赖的来源。）
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9.它是环保的
尽可能通过骑自行车来减少碳足迹。
骑自行车是一个很好的交通选择，涉及长期坐在交通中。当你走得太远的地方时，它特别有用，但你仍然不想开车。
奖金不必为拥挤地区的停车位而战。
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10. Improves balance, posture, and coordination
As you stabilize your body and keep your bike upright, you’ll improve your overall balance, coordination, and posture. Balance tends to decline with age and inactivity, so it’s vital to keep on top of it.
Improved balance is beneficial in the prevention of falls and fractures, which can leave you on the sidelines while you take time off from exercise to recover.
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11. It’s a low impact option
Cycling is easy on your body, making it a gentle option for people who want an intense workout without stressing their joints. Cycling is a great option for people who have joint concerns or overall stiffness, especially in the lower body.
Drawbacks and safety
骑自行车有一些缺点来考虑。
A serious disadvantage is the risk of an accident, whether in an urban or rural area. When possible, ride on lanes reserved for cyclists as well as neighboring streets.
研究从2020.展示循环轨道和轨道550米范围内的街道，骑自行车的人和车辆之间的碰撞较少。
Always follow traffic laws. Use caution while going through intersections and busy areas, even if you have the right of way. Invest in a quality helmet and any other protective gear you may require.
避免任何可以在自行车链中捕获的松散衣服。有自行车灯，以及用于夜间骑自行车的反射齿轮。
If bike-commuting a long way to work, consider bringing a change of clothes to freshen up.
Inclement weather can also be a hindrance. On days when it’s not possible to cycle outside, you can骑一辆固定自行车或选择另一个活动。如果骑自行车是您的运输方式，请投资雨水和寒冷的天气齿轮。
For extended daytime rides, use sunscreen on all exposed skin. Reapply every 2 hours, especially if you’re sweating. Wear UV-protective sunglasses and a hat. Consider investing in UV-protective clothing.
Air pollution is another concern if you’recycling in a city。You may choose to cycle on days when the air is cleaner, or ride on less congested roads.
每天骑自行车
It’s possible to每天循环, especially if you use your bicycle for transportation or ride at a low intensity.
Take a break如果你体验pain, fatigue, or muscle soreness. If you’re cycling for fitness, you may want to give yourself at least 1 full day of rest each week.
This is especially important if you ride at a high intensity, or find your body getting sore in specific ways.
谁不应该循环
如果您有任何伤害循环会影响，最好留下自行车，直到您完全恢复。
如果您有任何循环可能会影响您的任何条件，请与您的医生交谈。涉及平衡，愿景或听力的人可能更喜欢固定或自适应自行车。
If you don’t want to cycle but want to give your body a similar workout, opt for a rowing, stair climber, or elliptical machine. You can also run hills, swim, or walk.
The bottom line
骑自行车是一种愉快的方式，保持健康，与周围的世界保持联系。
如果天气对你有利，请跳上你的自行车并走距离。骑自行车是探索您当地的精彩方式。它也击败了可以来自重复锻炼的无聊的感觉。
只需在必要时尽力而为，特别是在繁忙的道路上或恶劣天气时使用。
欣赏乐趣的满足感来自改善您的健身。
Original sourcehttps://www.healthline.com/health/fitness-exercise/cycling-benefits#takeaway