Common misconceptions about cycling in the gym:
1. Rapid cycling can elevate heart rate to over 85% of maximum heart rate.At this intensity, the body primarily relies on anaerobic glycolysis of glycogen for energy. This enhances anaerobic capacity, particularly in the thigh muscles, and helps elevate the anaerobic threshold. In other words, the discomfort felt after intense exercise is delayed, enabling us to engage in higher-intensity workouts or sustain high-intensity efforts for longer periods. Additionally, fast cycling offers significant cardiovascular benefits.
2. Combining fast and slow cycling not only balances aerobic capacity, anaerobic capacity, and cardiovascular fitness but also enhances enjoyment. With scientific guidance, adopting a more rational combination of fast and slow training can yield even better fitness results.
3. Moderate-speed cycling, which keeps heart rate between 65% and 85% of maximum heart rate, is an excellent method for training cardiovascular function and the body's aerobic capacity.
4. Prolonged slow cycling typically keeps heart rate below 65% of maximum. Sustained for over 20 minutes, it "burns" more fat for energy, making it ideal for overweight individuals aiming to reduce body fat.
Common Fitness Misconceptions When Cycling Outdoors:
1. Posture
Incorrect cycling posture not only diminishes exercise effectiveness but also increases injury risk.For example, legs splayed outward or slouching are incorrect postures. The proper posture is: lean forward slightly, arms straight, abdomen tightened, using abdominal breathing. Keep legs parallel to the bike's crossbar, maintain coordination between knees and hips, and focus on maintaining a steady riding rhythm.
2. Pedaling Technique
Many assume pedaling simply means pushing down to turn the wheels. In reality, proper pedaling involves four continuous movements: push, pull, lift, and push forward.First, press down with the ball of your foot. Then, pull your calf backward and retract it. Next, lift upward. Finally, push forward—this completes one full pedal revolution. Pedaling rhythmically in this manner not only conserves energy but also increases speed.
3. Speed
Many young people are eager to ride far and fast. For example, someone with no long-distance experience might suddenly attempt a 50-kilometer ride, focusing solely on speed and power throughout.
This approach can cause significant physical damage, potentially leading to knee effusion in severe cases.This approach can cause significant physical damage, potentially leading to knee effusion in severe cases. Exercise volume, frequency, and intensity are the three fundamental principles of physical activity. Beginners are advised to establish a suitable cadence before increasing exercise volume. For most individuals, a pedaling frequency of 60 to 80 revolutions per minute is appropriate. Each ride should include at least a 20-minute warm-up at high cadence and low intensity (i.e., many revolutions with minimal force), aiming for a light sweat.