Scientific cycling makes health, beauty and happiness accompany you

 　　How hot is the ride?

　　Just look at Chang'an Avenue in Beijing at night. "It turned out that when 'Brushing Chang'an Avenue' encounters a red light, the car can stop next to the zebra crossing. Now it is like 'Xia Dumpling', with a large number of people parked in front of 'Wuyang Wuyang'." He has a hobby of riding for 10 years. Xia Yang said.

　　Different from cycling, cycling not only regards bicycles as a means of transportation, but also a sports hobby. It is a movement method that integrates people, sports equipment and nature. Many cycling enthusiasts ride in the urban area on weekdays, and they choose the "4+2" mode (ie "4 wheels + 2 wheels") to travel, and drive to the suburbs or places with few people before riding.

　　As cycling has become a fashion, online and offline bicycle shops are booming, and even some models are often sold out of stock, which can be described as "hard to find a bike". Behind the "hard to find a car", on the one hand, affected by the epidemic, people's long-distance travel has decreased, and outdoor activities in the city and suburbs are sought after; on the other hand, with the "National Fitness Plan (2021-2025) )” and other policies were released, and local support for cycling has been further increased. Measures such as building lanes, organizing events, and providing relevant support for cycling organizations have improved the cycling environment. More importantly, the public's health awareness has been enhanced, and the fitness enthusiasm has been further improved, making cycling a breeze.

　　According to the data released by the China Bicycle Association in the first half of 2021, among the 19 major light industries, bicycles are one of the few industries with a growth rate of more than 30%, which is 16.8 percentage points higher than the growth rate of the entire light industry. The number of enthusiasts has increased, and cycling events are also in the ascendant. The Tour of Qinghai Lake International Road Cycling Race, the Tour of Hainan Island International Road Cycling Tournament, the Huangshan International Mountain Bike Open... Various events have attracted a large number of riders to participate, and cycling has become a new driver of economic development in some places.

　　For individuals, do you need a reason to fall in love with cycling?

lose weight

　　"I started cycling to and from get off work in order to lose weight. Later, I became more and more addicted to cycling, so I fell into the 'pit' of cycling and bought a mountain bike." Zheng Rui said that he is a junior enthusiast of cycling. Not needing a specific venue, being able to go for a ride and working out is why he chooses to ride.

　　As an aerobic exercise, regular cycling does have a positive effect on health. Zhu Linlin, deputy chief physician of the Department of Cardiology of Nanjing First Hospital, said that there have been large-scale studies on the effect of cycling on health. According to the research results, cycling can significantly reduce the risk of cardiovascular death. Specifically, cycling is helpful for obesity, insulin resistance, and decreased cardiopulmonary function. For example, it can improve the body's sensitivity to insulin and reduce visceral fat, which is very important for our cardiovascular system, because obesity and insulin resistance are both Important risk factors for the cardiovascular system. Those who maintained their cycling habits had a 39% lower risk of obesity, an 11% lower risk of high blood pressure, and an 18% lower risk of diabetes.

　　Studies have shown that cyclists can not only obtain good psychological benefits during the riding process, but these good psychological benefits can be extended to the cyclists' life, work and study, bringing "energetic and more motivated work". Perseverance, stronger anti-strike ability", "rich experience, able to handle more emergencies" and other positive effects.

　　But it is worth noting that you should pay attention to controlling the speed and frequency when riding, as excessive exercise will cause damage to the body. Different people have different tolerances for exercise. Zhu Linlin recommends that beginners maintain a light-to-medium exercise intensity, control each riding time at 30 to 60 minutes, and maintain a speed of 15 km/h to 20 km. /Time. "Less than 30 minutes will not achieve the effect of exercise, and more than 60 minutes may have adverse effects on bones and male prostate." She recommends cycling 4 to 5 times a week, with a weekly riding time of 150 to 240 minutes. During cycling, the heart rate is faster than normal, and a slight sweat is the appropriate intensity. If you wear a heart rate monitor, you can calculate the target heart rate by subtracting your age from 170. For example, the target heart rate at the age of 20 is 150 beats/min, and the target heart rate at the age of 50 is 120 beats/min. Follow a step-by-step principle to gradually increase your body's tolerance and increase the speed and duration of the ride.

　　Zhu Linlin especially emphasized that people with chronic underlying diseases are not suitable for long-term cycling. Cycling can improve cardiopulmonary function and insulin sensitivity. The potential risks of challenging the limit may outweigh the benefits of exercise.

　　Cycling is not a weight-bearing exercise for the lower body, and it has less wear and tear on the lower body joints such as knees and ankles. Li Xu, deputy chief physician of the Sports Medicine Department of Beijing Jishuitan Hospital, said that a moderate amount of cycling can strengthen bones, muscles and joints, but if it exceeds the range that can be tolerated, chronic damage will occur. As with any exercise, post-workout muscle stretching is essential, especially the hamstrings, glutes, and quads. But don't overstretch the muscles before training, otherwise it will cause the muscle strength to decline, but it is more likely to cause knee injury.

Promote nerve cell repair

　　Relieving stress and relaxing is also one of the reasons why many people choose to ride. Ji Cheng, who used to be a road cyclist, said that during cycling, people can figure out some daily tangled things and say goodbye to "high pressure". "When dopamine is secreted more, our depression will be reduced."

　　How does cycling affect people's mental health? Li Yihua, chief physician of the Department of Psychology of the Second People's Hospital of Guangdong Province, said that cycling can speed up the metabolism of brain cells, promote the repair of nerve cells, and increase the activity of neurons, thereby increasing the ability to resist stress. In addition, cycling can also make people break away from the previous life mode, see more beautiful scenery, make people feel more pleasant, and also help relieve stress and tension in a new environment.

　　Studies have shown that cyclists can not only obtain good psychological benefits during the riding process, but these good psychological benefits can be extended to the cyclists' life, work and study, bringing "energetic and more motivated work". Perseverance, stronger anti-strike ability", "rich experience, able to handle more emergencies" and other positive effects.

　　Li Yihua suggested that people who have anxiety, mild depression, sleep problems and are interested in cycling can try cycling. Because riding can see more beautiful things, it is very helpful to block negative thinking such as "life is meaningless and worthless". Cycling also has a calming effect, helping to reduce mental fatigue, relieve anxiety, and facilitate sleep. Cycling is not recommended for patients with serious mental problems and those taking sedatives. Because drugs can reduce the coordination of the body, it is easy to cause accidents.

meet social needs

　　When talking about what makes him ride up the mountain at 4 or 5 in the morning, Chen Zhidong, a cycling enthusiast, said bluntly that the cycling circle of friends is the driving force for him to get up. He said: "I grew up in a rural environment, and I like outdoor sports very much. Discussing new equipment with friends in the circle, making an appointment to debug new equipment, the process is very satisfying."

　　"In offline activities, I often ask everyone what is the original intention of cycling? Some people want to join in for weight loss and fitness, some to make friends, and some to be infected by the happiness of cyclists. So many activities have been held, I haven't seen people with 'social fear'. After being 'infected' in the cycling circle for a period of time, people with 'social fear' will also become 'social cows'." Ji Cheng said that cycling can make people temporarily Abandon social identity and make friends without utilitarian purpose. In the process of riding, no matter what status, everyone works together and shares weal and woe.

　　Why can "social fear" become "social cow"? Li Yihua explained: "Riding experience and equipment, as the common interests of the cycling circle, can become a good topic entry point, which can alleviate the embarrassment of meeting for the first time and reduce social fear." In a relaxed and pleasant atmosphere, people who join for the first time You will also quickly let go of your psychological defenses.

　　It should be noted that cyclists should be alert to the generation of comparison psychology in the process of exchanging equipment and experiences. With the continuous advancement of technology, the update and iteration of bicycles and accessories is very fast. The V-brake bicycles that were popular in the past few years have been rarely used in recent years. Excessive pursuit of new products can lead to addiction.

　　Li Yihua said that if cycling will spend most of a person's time, money and energy, affecting normal social functions, if you don't go cycling, you will feel no fun or restless, and you may have "cycling addiction". If cycling addiction has affected normal life and work, and brought a great impact on yourself and your family, you need certain psychological intervention. The first method of psychological intervention is the self-adjustment method, which can increase other interests and hobbies to divert attention, reduce the attention to cycling, and establish a sense of responsibility for other social roles. If you can't do it on your own, you can use the second method, turning to a professional for behavioral "desensitization" therapy.

Sports injuries cannot be ignored

　　There are two main types of physical injuries caused by cycling. One is the chronic injury caused by the repeated exercise of the body in one position, and the cyclical stress of the joints. Chronic injuries can occur in joints such as wrists, shoulders, hips, knees, and ankles. The other is acute injury caused by an accident, such as shoulder dislocation, fracture, knee ligament injury, meniscus injury, or even sudden braking that causes people to be thrown out, and the head, neck, and spine may be affected. damage.

　　Choosing the right bike, the right riding position and the right exercise intensity are three important conditions to avoid chronic injuries. Li Xu pointed out that an excessively long bicycle crank may increase the flexion angle of the knee joint during riding, thereby increasing the pressure on the joint and increasing the risk of injury. You should choose the appropriate crank length according to your own conditions such as your height and leg length to reduce the possibility of joint wear on the hardware. The seat height should be at hip level. In this way, when the pedal is stepped to the lowest point, the flexion angle of the knee joint is 25 degrees to 35 degrees. When the pedal is at the three o'clock position, the knee joint is located just above the pedal axis. In this way, it can play a protective role in the process of knee joint force. Ji Cheng said: "The correct power transmission when riding should be the buttocks, the thighs and the calves pedaling straight up and down. Common wrong postures include knees 'outside eight', ankles moving around, etc., which not only wastes energy but also It will damage the joints."

　　Li Xu suggested that cycling enthusiasts should pay attention to cycling injuries. If symptoms such as pain and swelling occur in the joints during cycling, stop cycling temporarily, go to the hospital if necessary, identify the cause of the pain, carry out corresponding treatment, and reduce exercise time, training intensity and climbing ratio.

　　Misjudging the speed of a bicycle is an important cause of accidents during cycling. "When riding, you can't just pursue 'speed and passion', especially when you're 'grading' (going downhill) and cornering, you should pay attention to braking and slowing down. I have seen many riding accidents on the road, basically riding It's too fast." Xia Yang said.

　　Ji Cheng said that the riding speed of the proficient is about 30 km/h, and the master can reach the speed of 40 km/h to 50 km/h. "If you make a mistake, it will be too late to brake." In addition, ignoring traffic rules, complex road terrain, limited field of vision, and poor technical skills are all likely to cause traffic accidents. Therefore, during the riding process, the rider must wear a helmet, look ahead, hold the brake with his hand, accurately predict, and decelerate and brake in time in a dangerous situation.

　　Li Xu also suggested riding with a partner. If a serious acute injury occurs, the companion can help to call for help in time. "At this time, the injured person should not try activities, and should follow the advice of the emergency doctor. If a simple lower extremity injury occurs and cannot walk with weight, it indicates that the injury may be serious and needs immediate medical attention. ."

　　In addition, experts remind that the influence of the environment and season should also be paid attention to during the riding process. For example, when the air condition is poor and the PM2.5 concentration is high, the fitness effect of cycling will be greatly reduced, and even adversely affect your health. Riding at night is prone to accidents and acute injuries due to visual impact and prolonged reaction time; pay attention to hydration and rest in hot weather in summer to avoid heat stroke or even "heat stroke". If you have symptoms such as chest tightness, chest pain, shortness of breath, dizziness, nausea and vomiting that cannot be relieved on your own, you should seek medical attention immediately.