骑自行车:最好的锻炼心肺有氧运动

Biking: The Best Cardio-Aerobic Exercise

　

　

从你还是个孩子的时候起，骑自行车就很可能是你生活的一部分，也是你健身和娱乐的热门活动。你可能从一辆三轮车开始，然后发展到一辆有训练轮的自行车，在你意识到之前，那些训练轮已经脱落了，你是一个经验丰富的自行车手。好消息是，骑自行车不仅是一种令人愉快的爱好，也是一种很好的锻炼方式，也是最好的有氧运动之一。

 

骑自行车的好处

通过骑自行车，无论是在户外还是在健身房，你正在提高你的耐力，健身能力和心血管健康。更重要的是，你也在锻炼和训练你腿上的每一块肌肉，增强你下半身的力量，创造肌肉的定义。骑自行车可以燃烧大量的卡路里，加速你的新陈代谢，这意味着这种形式的运动也可以对抗脂肪，促进你的减肥努力。

 

放松你的关节

骑自行车的另一个巨大好处是，这项运动对你的关节很好，不像跑步和其他高强度运动，它不会导致膝关节并发症。如果你没有从自行车上摔下来或者发生了不幸的事故，这个动作不会导致受伤。无论你的年龄和身体状况如何，骑自行车都是一项很好的体育运动。如果你患有慢性疼痛或关节炎，这是一种首选的锻炼方法。在康复过程中骑自行车甚至是有益的，只要你听从治疗师的命令，不要过度劳累。

　

 

多功能性

骑自行车是一项非常多功能的活动，几乎可以在任何地方进行。一个完美的周末活动是带着家人骑一辆漂亮的长时间自行车。你可以把路线混在一起，让它永远不会过时——如果你非常喜欢冒险的话，可以沿着海滩、公园甚至翻山越岭骑自行车。如果你是在度假，骑自行车是最好的锻炼方式，因为你可以在健身的同时看到一些未被发现的风景。你也可以加入一个自行车团体，甚至可以召集一些朋友，建立自己的自行车俱乐部。

 

你也可以在健身房里用一辆固定自行车，或者买一辆回家用，这样就能获得同样的健身和健康益处。另一个让骑自行车健身的好方法是参加动感单车课程。这门课给你提供了一个激烈的自行车体验，并有机会跟随一个经验丰富的教练他将确保你挑战自己和燃烧最大的卡路里。这门课程至少有一个小时的长度，结合了艰苦的攀登和短距离的冲刺，是终极的自行车锻炼。每辆自行车都有一个控制强度的旋钮，你可以根据自己的选择增加和减少阻力。

 

获得最大的益处

为了在骑自行车的时候得到最好的有氧运动，在每次骑自行车的时候挑战自己是很重要的。随着你骑车计划的进展，你应该继续增加每次锻炼的阻力和持续时间。如果你在户外骑自行车，在路线上加一些山。如果你在一辆固定的自行车上，继续加大油门。如果你在上旋转课，不要害怕把那个旋钮向右转，增加阻力。为了燃烧最多的卡路里，你的自行车运动应该让你呼吸急促，汗流浃背。

 

　

Biking: The Best Cardio-Aerobic Exercise

　

　

Fitday Editor Fitness Cardio

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From the time you were a child, biking has most likely been a part of your life and a popular activity you turn to for fitness and fun. You probably started off with a tricycle, then progressed to a bike with training wheels, and before you knew it, those training wheels were off and you were a seasoned biker. The good news is that biking is not only an enjoyable hobby, it is also a great form of exercise and one of the best cardio-aerobic exercises out there.

 

Benefits of Biking

 

By hopping on a bike, either outdoors or in a gym, you are improving your endurance, fitness abilities and your cardiovascular health. What's more is that you are also toning and working every muscle in your leg, enhancing your lower body strength and creating muscle definition. Biking burns an abundance of calories and revs up your metabolism, which means this form of exercise also fights fat and facilitates your weight loss efforts.

 

Easy on Your Joints

 

Another huge benefit of biking is that the sport is kind to your joints, and unlike running and other high impact activities, it will not likely lead to knee complications. Provided you don't fall off your bike or have an unfortunate accident, this movement will not lead to injury. Biking is a great physical activity regardless of your age or medical condition. If you suffer from chronic pain or arthritis, it is a preferred method of exercise. Biking could even be beneficial during rehabilitation, as long as you follow your therapist's orders and don't overexert yourself.

 

Versatility

 

Biking is an extremely versatile activity and can be performed pretty much anywhere. A perfect weekend activity would be to take the family on a nice long bike ride. You can mix up your routes so it never gets old--bike along the beach, a park, or even through the mountains if you're extremely adventurous. Biking is the perfect exercise if you're on vacation, as you will be able to check out some undiscovered scenery while fitting in a workout. You can also join a biking group, and even gather up some friends and start your own biking club.

 

You can also use a stationary bike in a gym, or purchase one for your home, and reap the same fitness and health benefits. Another great way to fit biking into your fitness routine is to participate in a spinning class. This class offers you an intense biking experience, and the chance to follow an experienced instructor who will ensure you challenge yourself and burn maximum calories. The class, which is at least an hour long, combines strenuous climbs with short sprints, and is the ultimate biking workout. Each bike contains a knob that controls intensity, enabling you to add and take away resistance as you choose.

 

The Best

 

In order to get the best cardio-aerobic workout while biking, it is important you challenge yourself during each biking session. You should continue to increase the resistance and duration of each workout as your biking plan progresses. If you're biking outdoors, add some hills to your route. If you're on a stationary bike, continue to crank up the level. If you're taking a spinning class, don't be afraid to turn that knob to right and add more resistance. To burn the most calories, your biking workout should leave you short of breath and drenched in sweat.

https://www.fitday.com/fitness-articles/fitness/cardio/biking-the-best-cardio-aerobic-exercise.html