Every ride is exciting, every person is a highlight, and every memory is perfect. Finally, I understand that cycling is not a solo journey.
Bicycling for exercise has many benefits; it is not limited by time or speed. Cycling is noiseless, pollution-free, promotes physical and mental well-being, and allows you to ride alongside like-minded friends, making it a healthy fitness option. Some people prefer to ride slowly and persist for a longer duration; others concentrate their energy to ride quickly for a while and then take a break. Some enjoy a mix of fast and slow cycling. So, what are the different exercise effects of these methods? Which approach is the most scientific and effective?
Constant-Speed Cycling Method
As the name suggests, this method involves maintaining a relatively constant speed for about 30-40 minutes while using uniform breathing. Although it is a slower method, it has a good effect on reducing body fat.
Burst Cycling Method
Compared to constant-speed cycling, the burst cycling method requires less time. This approach demands exerting most of your strength to rapidly increase the bike’s speed to the limit. Through this burst of effort, your muscles get a quick and intense workout, and with proper breathing, you can achieve significant fitness results.
Interval Cycling Method
This method relies on alternating between fast and slow speeds to effectively train the cardiovascular function. During cycling, you ride slowly for a few minutes, then quickly for a few minutes, similar to the “run-walk” approach in running training. However, the “fast” here does not mean arbitrary speed; it must reach the intensity of the target heart rate to be truly effective; otherwise, it will be in vain.
Obstacle Cycling Method
During cycling for fitness, it is beneficial to find terrains with inclines and declines to utilize these obstacles to burn fat in your legs. Soon, you will notice the excess fat on your legs disappearing.
Variable-Speed Cycling Method
By periodically accelerating during constant-speed cycling, you can improve your body’s adaptation to aerobic exercise, leading to better weight loss effects.
Special Cycling Technique
Instead of the usual posture, this method involves lifting your hips off the saddle, arching your body while relying solely on the waist and abdomen for cycling motion. This way, the excess fat in the waist and abdomen, caused by prolonged sitting, can be thoroughly eliminated.
It is best to alternate between these methods during your rides, with one as the primary focus while incorporating the others to achieve better fitness results. Additionally, when starting the exercise, avoid cycling too fast, with a general duration of 20-40 minutes. If you feel fatigued, you can take a slow ride for 1-2 minutes at intervals to recover your energy. After a period of time, gradually increase the intensity and duration of the exercise.