More and more people are embracing fitness and exercise, and there are various methods to choose from, with cycling being a common one. However, many people think cycling is simple, but without mastering the correct techniques, it can easily affect the effectiveness of your workout. Below, we will introduce 6 common misconceptions about cycling fitness.
Many people believe that pedaling simply involves pushing the foot down, and as long as the wheels turn, it’s fine. In reality, correct pedaling involves four continuous movements: push, pull, lift, and thrust. Push the sole of your foot down, then pull your calf back, lift upwards, and finally thrust forward, completing one full rotation of pedaling. This rhythmic pedaling not only saves energy but also increases speed.
Without adequate preparation
Many young people tend to ride long distances at high speeds without adequate preparation, such as suddenly riding 100 kilometers without prior experience. They only pursue speed and power during the journey. This can actually cause significant harm to the body, and in severe cases, it can lead to knee problems. The three principles of exercise are volume, frequency, and intensity. For beginners, it’s recommended to find a suitable frequency and then gradually increase the volume. The average person’s pedaling frequency is around 60 to 80 times per minute. Each ride should include at least 20 minutes of warm-up with a high frequency and low speed (i.e., more rotations with less force) to get the body slightly sweating.
Incorrect cycling posture
Incorrect cycling posture not only affects the effectiveness of the workout but can also lead to injuries. The correct posture is a slight forward lean, straightened arms, tightened abdomen, employing diaphragmatic breathing, keeping both legs parallel to the crossbar, and maintaining coordination in the knees and hip joints. Pay attention to maintaining a steady pedaling rhythm.
Improper saddle position
An improper saddle position can shorten your training time. Adjusting the saddle height is crucial, regardless of whether it has a backrest or not. Make sure the saddle height allows for full leg extension with the knees slightly bent.
pedaling with the arch of the foot
Some people believe that pedaling with the arch of the foot massages the Yongquan acupoint, which can improve the regulation of the urinary and reproductive systems. However, the Yongquan acupoint is located at the front of the foot, not on the arch. Pedaling with the arch of the foot does not massage the Yongquan acupoint. When cycling, the continuous movement of the legs stimulates both the nerves controlling leg movement and those responsible for sexual functions. Cycling exercises the legs and indirectly enhances sexual performance. Riding a bicycle, especially a racing bike, in a forward-leaning position with your feet on the pedals, can stimulate the lower body, acting as a local massage.
different cycling methods
Many people think that any form of cycling can achieve fitness goals. In fact, different cycling methods can have significantly different fitness effects. There are mainly two types of cycling methods: leisure cycling and training cycling. Leisure cycling aims to relax the muscles and deepen the breath, achieving the effect of relieving physical and mental fatigue. Training cycling, on the other hand, sets a specific cycling speed and controls the speed based on individual pulse intensity. This can effectively improve cardiovascular function and exercise the cardiovascular system.