Can a regular family bike also work out

Cycling exercise is better. As a long-distance aerobic exercise, cycling can bring very obvious fitness effects if you insist on cycling for a long time. First of all, the spirit is significantly better, very energetic, and the quality of sleep will be improved accordingly.

Cycling is not just a leg exercise, when you do standing riding, rocking and other movements, your arms, shoulders, and back muscles can be fully exercised, and in the long run, your muscles will become more toned and tighter, and your motor coordination will also increase significantly. Walking is also a kind of aerobic exercise, although it also has the effect of slimming and burning fat, but it is not as fast as cycling. After all, walking is a suitable exercise for all ages, and cycling is more suitable for people who can do a certain amount of intensity.

Cycling can exercise the agility of the brain, improve cardiopulmonary function, burn calories and strengthen the body.

First of all, it can prevent brain aging and improve the agility of the nervous system. The results of modern sports medicine research have shown that cycling is a heterolateral-dominated exercise, and alternating pedaling with both legs can develop the left and right brain functions at the same time, preventing its premature aging and partial waste.

Secondly, it can improve cardiopulmonary function, exercise lower limb muscle strength and enhance total body endurance. Cycling has the same endurance training effect on internal organs as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of muscles of the lower limbs, hips, knees and ankles, but also muscles of the neck, back, arms, abdomen, waist, groin, buttocks, etc.

Joints and ligaments are also exercised accordingly.

Third, it can strengthen the body and achieve the best effect. When riding a bicycle, due to periodic aerobic exercise, exercisers consume more calories and can receive significant results.

Ability to work muscles in different parts of the body:

1. Quadriceps: The quadriceps muscles on the front of the thighs play an important role during riding, and they vigorously push the legs and knees every time you pedal down. The blue marker in the diagram below is where the quadriceps muscle is located.

2. Gluteus maximus: The gluteus maximus (located in the hips) participates as you paddle through the lowest point of the circumference and get movement. The red area in the image below is the position of the gluteus maximus.

3. The hamstring muscles (located on the dorsal side of the thighs), which are used when you bend your knees during paddling. In addition, in the process of drawing a circle with the pedal, each time you pass the lowest point and stroke backwards, you can lift the hamstring muscles the most.

4. Core muscles: Core muscles are the back and abdominal muscles that help your body sit while riding. The right riding position can work your core muscles.

Straighten your back, don't shrug your shoulders, and tuck your abdomen in an ergonomic position that avoids fatigue and sports injuries and maximizes the use of your leg muscles.

5. Shoulder and arm muscle groups: Although the legs are the main force when riding, the shoulders and arms also need to contribute. These two parts don't just control the direction and brakes when riding, they also support the triceps and biceps muscles in your upper body, shoulders and arms to help keep your body stable and balanced.

The constant grip on the handlebars and the squeeze of the brakes during riding can use the muscles of the forearm. Consistently supporting your body's weight is equivalent to maintaining a push-up position, especially for the upper arms and shoulders.

The biceps brachii in the arms, triceps femorals, and latissimus dorsi in the back are more engaged when speeding up or climbing, and these three sets of muscles generate downward force that allows you to continue to deliver power to the pedals. At the same time, the core muscles (latissimus dorsi + abdominal muscles) work hard to support your spine, and ensure that the power generated by the upper body muscles is effectively transmitted to the legs.

Both of these can be exercised, that is, they are chosen according to the actual situation of their own body. If you are elderly, you should still choose the headquarters, and if you are young, you can choose to exercise by bicycle.

Yes, depending on which type of workout you prefer.

Cycling can slim down calves.

It's good to walk and ride, depending on what you want to do.

However, the bicycle must be at least 30 minutes continuous for it to be effective.

It takes more than half an hour of exercise each time to start burning fat to have an effect. And strenuous exercise will not only cause the muscles to be accidentally strained, but also the effect is not significant. Riding a bicycle is not only possible, but it can also make you shapely.

Have you seen the Tour de France? Those athletes are all in first-class shape, how can they have a big belly? Since cycling is a sport that requires a lot of oxygen, it can also strengthen heart function.

It also prevents high blood pressure and is sometimes more effective than medications. Cycling compresses blood vessels, which accelerates blood circulation, and the brain takes in more oxygen, plus inhales a lot of fresh air, and you will feel clearer in your brain. Sports experts point out that due to the special requirements of cycling, the arms and trunk are mostly static work, and the legs are mostly dynamic work, and when the blood is redistributed, the blood supply to the lower limbs is more, and the change of heart rate is also different according to the speed of the pedaling action and the ups and downs of the terrain.

The body urgently needs to replenish nutrients and expel waste materials, so the heartbeat is often 2-3 times higher than usual. Repeated practice in this way can make the heart muscle develop, the heart becomes larger, the heart muscle contracts strongly, and the elasticity of the blood vessel wall increases. As a result, the lung ventilation is large, the lung capacity is increased, and the respiratory function of the lungs is improved.

Riding on the bike, you will feel very free and exhilarating. It's no longer just a means of transportation, it's a way to delight the soul.

It's best to ride three or four times a week, each lasting more than 30 minutes, for a month, and you'll see results. Purely for the sake of ** it doesn't matter about the mountains, as long as there is a transmission on the road. Road bikes will reach faster speeds, while mountain bikes are more adaptable to the road, and the same is true for touring bikes, so it's up to you.

Walking is better.

Because: to promote the health of the whole body uninterrupted walking exercise for 20 30 minutes, which is equivalent to walking 4000 5000 meters per hour, can make the cardiovascular system continuously deliver fresh blood and oxygen throughout the body, can enhance the function of the heart muscle, lungs and muscles, and promote blood circulation.

Exercising regularly can control the level of cholesterol in your blood and keep your arterial system clean and healthy. Regular walking increases lung volume and reduces constipation, with the greatest benefit being on the feet.

Walking strengthens the bones, joints, ligaments and muscles of the foot, helping to prevent injuries and pain later in life.

Medical experts have found that people who commute to work and travel on foot for a long time have significantly lower rates of cardiovascular disease, neurasthenia, thrombotic disorders and chronic locomotor system diseases than those who prefer to ride.

Walking as a sport has many benefits, it strengthens the legs and hips, improves the defense resistance of the muscles, eliminates sprains or spasms, allows the trunk muscles to be moved, and thus improves the posture of the spine. It can also defend against back diseases, reduce the load on the knee and hip joints, stop bone deterioration and prevent osteoporosis.

Experts point out that walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture. Builds muscle strength. Promotes blood circulation for better metabolism.

Strengthens heart function and makes the heart beat slowly and strongly. Enhance endurance and make people feel cheerful and happy. Reduces the likelihood of fat and cholesterol accumulation on the artery walls, reduces the likelihood of blood clot formation and myocardial infarction.

Lowers blood sugar and reduces the likelihood of blood sugar being converted into fat. Lowers blood pressure and reduces the incidence of heart disease.

Key points to grasp when walking.

Do some stretching or gentle exercises to "warm up" before you start training. Training is followed by "recovery exercises" aimed at preventing damage to muscles, ligaments or joints.

It is best to choose to do it before dinner or half an hour after eating, in a place with fresh air. You can start by walking for 20 minutes a day, at least 3 times a week. After that, you can gradually increase the walking time and weekly training frequency, and after 3 to 4 months, you can walk for 45 minutes a day, 5 days a week.

Exercise of normal and moderate intensity is the mainstay. Middle-aged and older people should start with general-intensity walking exercises, and after a few months of exercise adaptation, transition to moderate-intensity walking exercises.

Walking should have a "mutual support environment". If you are a couple or traveling with a few partners, you will feel good. Therefore, in order to make walking longer and reduce sports injuries, patients should exercise with family, friends or neighbors.

If it's walking, I think it's better to exercise by cycling, and if it's running, it's better to exercise by running, but the key is that the amount of exercise you have, if the time and distance of cycling is longer than running or walking, then it's still better to ride a bicycle There is no absoluteness in everything, right!!

Walking is good because riding a bicycle is easy to make the back hunched, which is not good for the physical development of teenagers! And it's easy to get into traffic accidents, so it's better to walk than to ride!!

Walking workouts are good.

Because when you ride a bicycle, because you sit on the car, your prostate will be compressed, and riding for a long time is not good for your health. In addition, the field required for cycling is expanding, and it is not as safe as walking.

If you can't fully straighten your feet on a bicycle, you just exercise your legs, while walking is a combination of your hips, which is a great help for shaping your body.

Personally, I think it's better to ride a bike.

If it's downhill then you can walk, if it's uphill, cycling is undoubtedly a good choice.