This season is perfect for cycling outings. Enjoy the warm sunshine, take in the scenery along the way, and get some exercise. Cycling is often called the "golden aerobic exercise" because it improves cardiovascular endurance, lower-body muscle strength, coordination, balance, and even reduces stress. However, improper cycling techniques can really take a toll on your body.Compared to activities like jogging, cycling imposes less impact on the lower body. Yet many cyclists complain of knee pain afterward. This stems from the repetitive circular motion of the legs during pedaling, which can overload the knee joint and lead to patellar strain. Therefore, individuals with existing knee conditions like osteoarthritis or patellar issues should limit their ride distance and especially avoid excessive uphill sections.If safety precautions are neglected during exercise and a fall occurs, it can easily result in fractures, sprains, strains, or head injuries. It is advisable to choose suitable routes and stretch joints and muscles before exercising. Especially in cold weather when muscles tend to be stiffer, more time should be spent warming up. If you feel unwell during exercise, do not force yourself to continue. Additionally, there are "four key points to note" when cycling.
First, manage your time effectively, generally limiting rides to about one hour. Research from University College London indicates that prolonged cycling may increase prostate cancer risk in men, potentially due to sustained pressure on the prostate.Adjust your speed based on your fitness level. Speeds below 15 km/h are considered moderate-intensity exercise, suitable for those with average cardiovascular fitness. Speeds exceeding 16 km/h qualify as high-intensity exercise, better suited for fit individuals with strong cardiovascular systems.Heart rate monitoring is the best way to gauge intensity. Young adults should maintain 140–150 beats per minute, those aged 30–40 should aim for 130–140 bpm, and individuals over 40 should keep it between 120–130 bpm. The ideal level is when you feel slightly fatigued and noticeably short of breath.
Second, adjust the handlebar and seat height while maintaining proper posture. The seat height should allow your leg to fully extend when your heel is on the pedal, preventing excessive knee bending or toe-pointing and optimizing power transfer.While cycling, slightly extend your head forward, gaze straight ahead, lean your upper body moderately forward, and keep your torso slightly arched. Grip the handlebars firmly with moderate force, keep your arms naturally bent to support your upper body, and sit firmly on the center of the saddle. Note: Avoid maintaining a single posture for extended periods to prevent physical fatigue.
Third, position your feet correctly on the pedals, apply even force, and maintain a consistent rhythm to prevent fatigue in the ankles and knees.
Finally, due to significant air pollution in urban areas, vehicle exhaust and dust pose substantial health risks to exercisers.Therefore, it is advisable to avoid cycling during heavily polluted weather. Even with protective gear like masks or bandanas, the effectiveness is limited on smoggy days, making cycling inadvisable. Those seeking exercise through cycling should prioritize locations with fewer people, good road conditions, and clean air. Additionally, individuals with severe heart disease, hypertension, epilepsy, pregnant women, and women during their menstrual period should not cycle.
Some worry cycling will make calves bulkier. In fact, cycling effectively reduces leg fat and sculpts muscle definition. For most people, cycling constitutes moderate-intensity exercise that won't cause calf enlargement, so excessive concern is unnecessary. Post-ride static stretches are recommended to relax leg muscles and prevent lateral muscle growth.