Cycling brings more benefits than running

Cycling and running are both popular aerobic sports. In fact, cycling can achieve better results than running. Why? Let’s have a look!

1. Heart rate: although it is relatively easy to ride a bicycle, the heart rate of riding a bicycle changes greatly in terms of heart rate. The greater the heart rate changes, the greater the burden on the body, so the greater the amount of exercise. So, the advantage of cycling is that it feels very relaxed, but the amount of physical exercise can be achieved quickly!

2. Heat consumption – it seems that the heat consumption of running is more than twice that of cycling, but because the time spent is different, if the average heat consumption per minute, the heat consumption of the two is almost the same. The data of the two are very close, but relatively speaking, cycling is much easier.

From the most superficial effect, running is very simple and effective for athletes, often an hour of exercise will have obvious effect, such as a lot of sweating, fever, etc., but if the posture is not correct, it will seriously damage the knee joint.

An hour of moderate intensity cycling can not give strong feedback to the body, but the smooth and balanced trample will not hurt our knees, cycling can reduce the risk of knee strain.
An hour of moderate intensity cycling can not give strong feedback to the body, but the smooth and balanced trample will not hurt our knees, cycling can reduce the risk of knee strain.
At the same time, cycling is also a good way to commute. It is the first choice to be close to nature and environmental protection. At the same time, you can also feel the pleasure of speed.

First, running and cycling are different. Cycling basically only involves lower limbs, while running not only involves lower limbs, but also plays an important role in upper limbs and trunk core. Why is there such a difference?

Second, in cycling, muscles only contract centripetally. In the process of running, muscle has both centrifugal contraction and centripetal contraction. Is Shenma centrifugal contraction? In short, when running, the body not only needs to run forward, but also needs to consume energy to do buffering.

Third, compared with running, cycling only does centripetal movement of lower limbs. The way of exercise is closer to anaerobic training, and the work unit of aerobic metabolism is less, resulting in lower energy consumption than running (total energy consumption is low), and less fat involved in oxidation energy supply (poor fat reduction effect).

Recently, a study by American scientists shows that when the training amount of two sports is increased by the same amount, riding can bring you more extra benefits than running.

To get the results, the scientists selected 13 well-trained long-distance runners and 22 cyclists for 12 weeks of data monitoring.
The early runners and drivers continued their normal intensity training, but in the fifth week, the two groups of subjects came to the experimental base for a three-day “special training”. The time and intensity of the special training were greater than their usual training, and the training intensity of the two groups increased by the same extent.

The two groups were trained with 70% of their maximum oxygen uptake (medium intensity). The scientists will compare the blood samples three days before and three days after the “special training” to test the degree of muscle damage, inflammation and changes in immunity. At the same time, they will analyze the situation of delayed muscle soreness in the future.

When the scientists compared the body data of the two groups, they found that although the training time and intensity of the two groups were the same, the muscle strain caused by running was greater than that caused by cycling: the markers of muscle injury of the runners were 133% – 404% higher than those of the riders, and the markers of inflammation of the runners were 256% higher than those of the riders; In addition, the delayed muscle soreness of runners was 87% higher than that of cyclists; Immune markers showed that the immune decline of the two groups was almost the same.

This study shows that: even at moderate intensity, running causes more muscle tissue decomposition and inflammation than cycling, which explains why long-distance runners are generally thinner than cyclists, leg muscles are not as strong as cyclists, and runners are more likely to be injured. This tells us that if you want to add running to your bicycle training program, you should run a relatively short distance to minimize the damage to the thigh muscle tissue, the loss of the original strength and power of the thigh.

Both running and cycling are aerobic exercises, which can make blood vessels younger, lose weight and prevent diseases caused by living habits, but running can not improve muscle strength!

How long does it take to ride a bicycle to make the blood vessels really younger?

Experts suggest that riders under 40 should ride 180 minutes a week; 40 year old riders ride 160 points a week; At the age of 50, you have to ride 150 points a week; 60 years old, 140 points a week.


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