Cycling is not only easy and enjoyable but also enjoys the beautiful scenery. It is even one of the most recommended exercises for middle-aged and elderly people by orthopedic doctors.
Japanese professional doctors even believe that in addition to feet, cycling can also use many muscles such as the back, buttocks, hands, etc., which can improve heart and lung function, help blood vessels to restore youth, and may also prevent and improve arteriosclerosis, diabetes, and high blood pressure. , And fall prevention.
Cycling is an aerobic exercise that helps rejuvenate blood vessels, prevent falls, and prevent arteriosclerosis
According to the NHK TV program in Japan, sports will consume sugar, which helps prevent high blood sugar and reduce the damage of sugar to blood vessels. In addition, aerobic exercise can increase blood nitric oxide, which can help relax blood vessels and restore blood vessels to youth.
Cycling is one of the easiest ways to do aerobic exercise. Although walking and cycling consume almost the same calories per minute, cycling is not easy to get tired, it is easier to do it for a long time, and there are better Promote blood flow effects.
An experiment conducted by the Kagaya Institute of Women’s Sports University in Japan found that cycling improves blood flow is more than twice that of walking. It can also help exercise the iliopsoas muscles and prevent falls.
Most importantly, cycling is easy and enjoyable, and easy to carry out for a long time. And if you want to keep your exercise habits, the most important thing is to choose the way you like so that you can continue to do it.
Yasuo Kajiyama, a health exercise physician certified by the Japanese Medical Association, also believes that bicycle exercise can reduce the burden on the knees more than jogging and walking, and it also has good exercise effects, making it the first choice for middle-aged and elderly people.
Many people think that cycling is purely a lower body exercise. In fact, cycling must use multiple muscles of the back, buttocks, and hands at the same time, which can help promote metabolism, burn calories, and improve cardiorespiratory function. Therefore, it may help prevent and improve diabetes and high blood pressure. , Metabolic syndrome, arteriosclerosis, and other diseases.
Zhu Jiahong, director of the Foot and Ankle Center of Changhua Xiu Chuan Hospital, also pointed out in an article that cycling is the most recommended exercise for the elderly by orthopedic doctors, but it is best to exercise thigh muscles, back muscles, upper arms, shoulders, etc. before cycling for middle-aged and elderly people. Muscle groups to avoid the risk of falling.
Be sure to reduce sports injuries by stretching and warming up before cycling, and also pay attention to water replenishment at all times. Do not grab fast while cycling, and it is best to travel together to avoid unexpected situations.
Ride a bicycle for 160 minutes a week to help the blood vessels rejuvenate
The 40-year-old group rides a total of 160 minutes per week;
The 50-year-old group rides for a total of 150 minutes per week;
By analogy, 10 minutes will be reduced for every 10 years old
Ride for at least 10 minutes each time, and the accumulated time can reach the standard.