Is riding a bicycle for 30 kilometers a day harmful?

Cycling is a good cardio workout, but not for too long. Usually 45 to 60 minutes is appropriate for adults, and about 30 minutes for the elderly. When riding a bicycle, the heart rate should be monitored, adults control the heart rate at about 140 times per minute, and the elderly should have a heart rate of no more than 120 times per minute, and it is best to make the body sweat slightly, which can play a role in the exercise effect of aerobic exercise.

It is recommended that adults ride a bicycle 4-5 times a week, and 3-4 times a week for seniors is most appropriate.

Cycling has several great benefits for people: First, because cycling can improve the central nervous system.

It regulates the musculoskeletal system, so alternating pedaling on both legs can develop the left and right brain functions at the same time, and can effectively prevent the decline of brain function.

Secondly, cycling has a significant regulatory effect on cardiopulmonary function. Cycling is an effective way to strengthen your core and lower limb muscles.

At the same time, it allows multiple muscle groups in the whole body to participate together, so that the whole body exercise endurance can be strengthened.

Another study showed that people who cycle about a kilometre a day are 50% less likely to develop coronary heart disease than those who don't. Precautions for riding.

1. First of all, increase the area of the bicycle saddle and use a relatively soft saddle.

2. Secondly, adjust the posture of cycling, and do not put the weight of the whole body on the part that is in contact with the saddle.

3. Third, the angle of the seat can be appropriately adjusted to tilt down about 10 degrees. In addition, cycling that is too strenuous for long periods of time should be avoided.

It depends on your physical condition.

If you have never trained systematically before, and you are not in the habit of exercising, I suggest that you do not suddenly add such a large exercise burden to yourself.

If you've been exercising before and know how to recover and maintain your body, cycling 30 kilometers won't do any damage to your body.

First, you need to assess your physical condition.

Nowadays, many people in society do not like sports, and some office workers do not even have the opportunity to exercise for a whole year, and are busy with daily work and life every day. As I said above, if you have never been in the habit of exercising before, you better take it gradually and not add such a big exercise burden to your body at the beginning. You need to have a systematic assessment of your physical condition, understand your body's ability to function, and don't do anything beyond your own capacity.

2. Cycling for 30 kilometers will cause a certain burden on your leg muscles.

Under normal circumstances, if we can maintain 5 kilometers a day, this can already meet the amount of exercise for most people. 30 km is already a relatively professional level, and if you are not a seasoned cycling enthusiast, it is very dangerous to suddenly train for 30 km, because it is likely to cause muscle damage and even hemolysis.

3. For people with fitness habits, 30 kilometers of cycling itself is not harmful.

This is actually very simple, our body is very adaptable, if we have developed the habit of fitness, our body can withstand the exercise load of 30 kilometers of cycling. Conversely, 30 kilometers of high-intensity training can lead to stress injuries in our bodies. Whether it's cycling or other sports, I recommend that you train within the limits of your body and don't do anything beyond your ability.

Long-term cycling is very good for the cardiopulmonary function of exercisers, and it also has a certain effect on the shaping of the exerciser's calf muscle group, waist and abdomen muscle group, and at the same time, with the change of the riding route, riding location, and riding partner in the ride, especially the physical and mental feelings brought by the different seasons and the physical and mental pleasure brought by the transformation of different scenery are very enjoyable!

If you want to talk about what damage will be caused to the body by long-term and long-distance riding, I personally understand that the first is that the lumbar vertebrae, sciatic nerve, prostate and other crotch parts have long-term friction, resulting in the blockage of normal blood flow for a long time, which is an injury for both men and women.

The second is that the rider's knee joints will have a certain amount of friction, if the technical action of riding is unreasonable and incorrect, the knee will cause more damage. In order to effectively avoid sports injuries to the knee joint caused by long-term and long-distance riding, on the one hand, it is necessary to strengthen the establishment of correct riding technical movements, and not to develop the knee joint as the core force point in riding, and secondly, the knee joint should maintain a natural circular motion mode during riding, and establish a coherent and consistent technical action movement program for both ankles, calves and both knees, which can reduce injuries to the greatest extent. On the other hand, it is necessary to strengthen the strength shaping and accumulation of muscle groups around the knee joint, waist and abdomen, and ankle joint, which is also the most effective means to protect these parts from sports injuries.

As for you to ride 30 kilometers a day, as long as you move the joints, bones and ligaments of the body before riding, and do not keep a fixed posture of hip riding, there is no problem, it is recommended to wear cycling pants, and buy high-quality soft silicone cycling mats on the riding seat, which will keep your hips comfortable in a long time of riding, and can protect the friction of the crotch!

If you ride 30 kilometers for the first time, you will damage your knees and hips; If you're cycling 30 kilometers a day, do a good job of warm-up and stretching.

Proper exercise is good for your health, and excessive exercise can cause irreversible damage.

The suggestion is to do what you can!

Vary. If you are in good health for 30 km, if your waist and legs are sometimes uncomfortable, don't ride 30 km, you can reduce it to 15 km or 10 km, and ride to exercise gradually.

Hello, I'm glad you asked, if you don't usually exercise at all, riding a bicycle at a time, 30 kilometers may be relatively real. It does not cause damage to the body.

You can make a detailed ** table for yourself.

If you're used to cycling, there's no damage.

But if it's the first time you're riding this far, you'll have to pay attention to your veins.

Everything is different from person to person, and the body has different physiques, so the strength that the body can withstand is also different. Cycling 30 kilometers a day is still a bit much, and it will also damage the body!

This is to evaluate one's physical strength, and physical strength is naturally a kind of exercise. If you don't have good physical fitness, I'm afraid you'll be sad for days after riding down.

If it hurts, it will affect the knee joint.

Moderate exercise is good for the body.

It can burn calories effectively.

Cycling is a great form of exercise. ......It not only builds muscle strength, but also exercises cardiopulmonary function, so many people enjoy cycling.

Cycling is also a very good way to get around......Commuting by bicycle is quick and easy, and the time is more free, so many people who are not too far from their homes choose this mode of transportation.

Cycling has many benefits, but there are also some drawbacks.

For example, cycling has a greater impact on the knee joint, if the riding distance is too far and the intensity is too high, it will cause knee joint strain, which will affect physical health.

Therefore, cycling needs to be moderate, not too far and too high.

Riding a distance of 30 kilometers a day is indeed a bit far, and this way of riding has a greater impact on the body, especially the knee joint, so it is not suitable.

Therefore, it is okay to insist on riding a bicycle every day to exercise, but the riding distance should not be too long, and the riding intensity should not be too large, so that it is appropriate.

To sum up, the problem of riding a bicycle for 30 kilometers a day can be summarized as follows:

1. Cycling to exercise is a very good way to exercise.

2. If the riding distance is too long and the intensity is too great, it will affect the health of the body, especially the knee joint strain.

3. According to your own situation, choosing a moderate riding distance and riding intensity is the most suitable way to exercise.

If we exercise by cycling in this way, we will improve our health without causing adverse effects on our body.

I'm also a cycling enthusiast, and I'm not sure about this question, after all, if you want a definite result, you have to carefully study and prove it!

I've been riding a bike for 9 years, so let's talk about some riding experiences! Cycling 30 kilometers actually feels like it's easier for a person who rides a lot, generally slower and can ride in 1 hour and 30 hours, and hurry up and ride in 1 hour.

The most affected thing about riding is the knees, and when riding, you should pay attention to the cadence, that is, the frequency of pedaling, and the bicycle can be adjusted easily, and the cadence is generally around 80! It depends on the individual! If you're not racing, don't be fast!

I just didn't know some of the basics of riding when I was a beginner, and it was okay when I rode alone because I didn't have much of a requirement for speed. I was a novice and a mountain biker, and my rider was a young man, riding a road, and I was a veteran of several years of riding experience. With an average of 28 yards, I was very tired and my knee hurt a little when I got there!

It hurts on the way back! But now I have a bit of knee and knee joint pain on long rides! Regret it!

So do some pull-up exercises before and after the ride, and wear a helmet and gloves! Learn more about cycling! Ride healthy and safely, enjoy the fun of riding!

Depending on how you ride, many cycling enthusiasts have had the experience of riding long distances. It is very normal to ride more than 6 hours a day. Frequent cyclists are generally not injured.

It's even better if you use cycling pants, soft cushions, cushion covers, and the like. can solve the problem.

If you are being chased by gangsters on motorcycles to play. Throw a bicycle at you, and as long as you ride a little slower, he will catch up with you on a motorcycle and give you a slash. If you ride as hard as you want, it will hurt.

Ride at a constant speed and get used to it slowly.

Riding a bicycle for a long time can easily cause prostatitis, which can lead to symptoms such as difficulty urinating and frequent urination. Studies have also shown that top cyclists have lower sperm activity than other athletes.

Wrong riding posture can cause damage to the cervical and lumbar spine, and the most direct manifestation is pain. Li Wei explained that the main cause of shoulder pain and neck pain may be the low handlebar and excessive reliance on the upper limbs to support the body, which is beyond the range of muscle load.

The correct riding position should be:

Lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, your legs are parallel to the beam of the car or slightly buckle inward, keep your knees and hips coordinated, don't swing your body from side to side, and pay attention to grasp the rhythm of riding.

Although a number of studies at home and abroad have shown that cycling is good for the prevention of cardiovascular and other diseases, if there is no scientific guidance, unscientific cycling will further aggravate the existing cardiovascular and cerebrovascular diseases.