Top 5 miraculous effects of cycling on health

Cycling is known as a sport suitable for many people, of many different ages. Therefore, nowadays, cycling has become a sport that many people love to practice. So, what benefits does this sport bring to you? In the article below, we will tell you 5 miraculous effects of cycling on health.

5 Effects of cycling on each person's health

In the past, cycling was one of the popular ways to travel. However, as society develops, means of transport are increasingly upgraded and modernized. At this time, cycling has become a popular exercise, bringing many unexpected effects to health.

Cycling is the perfect sport to build a firm lower body muscle system

When cycling, the glutes, thighs, calves, and feet will be affected the most. These muscle groups work continuously to help eliminate excess fat, thereby making the muscle bundles firmer.

Improve healthy bones and joints

Cycling has also been proven to be very good for the bones and joints, especially the knee joints. Knee joint movement will stimulate the production of mucus, helping the joint head to be smoother, and minimizing bone and joint pain. In addition, when cycling, parts such as muscles, tendons, and ligaments will also combine together rhythmically, helping to increase elasticity.

Strong energy consumption, supporting the treatment of insomnia

In fact, when you cycle normally, in 1 hour you can burn 500 calories. If you exercise more, with high intensity, you can definitely eliminate more calories. Therefore, cycling is now considered a quite effective weight loss exercise.

In addition, if you often have insomnia, plan to cycle every day. Research by experts shows that people who regularly cycle will have a better and deeper sleep.

Prevent and treat psychological stress problems

When cycling, the body will secrete endorphins to help relieve all tension and stress. At the same time, it will help your spirit become refreshed and excited. You can cycle in places with fresh air, it will definitely make you happy and love life.

Stay away from cardiovascular diseases by cycling every day

When you cycle, your heart rate will beat faster, stimulate blood circulation and improve cardiovascular health. In addition, cycling also helps burn calories, reduce fat, control cholesterol, and prevent dangerous complications of cardiovascular diseases.

Does cycling make your calves bigger?

Cycling is one of the exercises that can burn calories extremely strongly. However, whether cycling makes your calves bigger or not is a question that many people need an accurate answer. Let's find out the truth and the right way to cycle with us.

Does cycling make your calves bigger?

Cycling is considered by bodybuilders to be one of the most calorie-burning cardio exercises. Therefore, cycling regularly will quickly burn fat in the body, especially the buttocks, thighs, and calves. Whether cycling makes your calves bigger or not depends on many factors below:

Intensity of exercise

If you cycle at a high intensity, continuously at a level of about 16 to 21 hours a week, the muscle groups will definitely develop to the maximum, making your legs as big as professional athletes. If you only spend 25 to 30 minutes cycling every day, there will be no problem with your legs. It only helps burn calories and break down excess fat in your body.

Terrain and cycling method

Another part is that if you want to build muscle and shape your upper thighs and calves, you can choose difficult terrain such as mountain climbing. If you often choose to cycle on steep terrain, you will definitely burn more calories and muscles will be easier to form.

Nutrition

A weight loss diet and a muscle gain diet will be completely different. To have slim legs, you must cut down on your food intake, especially sugar, starch, fat, and protein. On the contrary, if you want to gain muscle, you must supplement more of the above groups of substances. Muscle mass develops better if combined with weight training.

According to the survey, good cyclists often have firm, large, and clear thighs, combined with heavy-weight training exercises to increase leg endurance. If you only choose cycling for the purpose of losing weight and slimming your legs, you should not combine it with weight training.

In short, whether cycling makes your legs bigger or not depends largely on the above factors. Everyone can adjust according to their own physical condition and needs.

Distance measurement method when practicing HIIT

HIIT stands for High Intensive Interval Training, which is a high-intensity interval training exercise. In addition, HIIT is also known as high-intensity Cardio.

1. Measure by time

This is considered the most popular measurement method in most exercises, you can watch most of the training instruction videos of the trainers using the countdown timer in each exercise. However, a huge limitation of this method is that not everyone can practice according to that time because each person has a different physical strength, especially for those who are just starting to practice, it will be difficult to keep up with the progress of the exercise and easily get tired.

2. Measure by distance

This method will be commonly applied in exercises such as jogging, but like measuring by time, this method is not applicable to everyone. For example, when running 100m, some people will only take about 12 seconds to complete and this is considered a reasonable time for practice, but some people will take about 25 seconds, and the time is too long and does not meet the standard.

3. Measure by feeling

This is a measurement method that depends on how each person feels when exercising, but the limitation is that it is often inaccurate. For example, when you exercise and feel your heart rate increase, start switching to lighter exercises and then switch to heavy sets.

4. Measure by heart rate

It can be said that this is the most optimal method because it is both accurate and suitable for each person. HIIT requires us to exercise so that the heart rate increases from 90-100% of maximum capacity in heavy sets and 65% in light sets.

So how do you measure your heart rate?

As for measuring heart rate, it is extremely simple, you can take advantage of the exercise machines at the gym, just put your hand on it and the machine will accurately measure your heart rate.

6 HIIT exercises to burn fat all over the body

Here are some effective HIIT exercises to burn fat all over the body for both men and women that you can refer to:

1. Butt Kicks - HIIT running

Running is considered a simple HIIT exercise that anyone can apply. However, if you practice seriously and correctly, the fat-burning effect is extremely large.

To practice HIIT running, you can apply the following exercises:

• Step 1: Do warm-up exercises for at least 5 minutes

• Step 2: In the main exercise, try to run as fast as possible for 30 seconds. Then slow down, jog, or walk for the next 2 minutes

• Step 3: Continue to repeat the process of running as fast as possible for 30 seconds and 2 minutes of reduced intensity. Note that you should never stop completely during the break. The time for running fast - slow can change based on each person's ability and fitness.

• Step 4: Repeat 8 sets continuously as above (run fast for 30 seconds and slow down for 2 minutes) and then end the workout

2. Jump Squats

If you have ever learned what HIIT is, you must have heard about Jump Squats many times. This is an exercise that many people choose when practicing because it is very effective in burning excess fat, tightening muscles, and improving flexibility:

• Step 1: Stand up straight, feet shoulder-width apart, eyes looking straight ahead, hands clasped in front of chest or crossed.

• Step 2: Breathe evenly and perform the Squat movement until the thighs are parallel to the floor.

• Step 3: Press the heels into the floor, and use the strength of the thighs to jump as hard as possible so that the whole body jumps up as high as possible. Note to match the movement with the exhalation, perform the arm swing according to the jumping rhythm

• Step 4: When the toes touch the ground; immediately bring the body back to the Squat position. The arms also return to their original position. Continue to repeat the entire movement until the end of the exercise.

3. HIIT Burpees

HIIT Burpees is a heavy exercise that requires the practitioner to practice correctly and meet the standards. HIIT Burpees is a combination of many continuous movements, strongly affecting the abdomen, thighs, shoulder muscles, and tendons, ... Therefore, it brings extremely outstanding fat-burning effects, while helping to increase the endurance of the practitioner. To practice HIIT Burpees, you can apply the following instructions:

• Step 1: Stand in a straight position with your legs shoulder-width apart, and 2 arms down close to your thighs.

• Step 2: Slowly lower your body in a sitting position, supporting your 2 hands in front of you. Keep your hands wider than your shoulders, and bend your legs in a squat position. Continue to jump your legs back, straighten your legs, and stand on your toes. You can do one more push-up to increase the intensity of the exercise.

• Step 3: Bring your legs back to a sitting position and jump. Raise your arms high in front of you.

• Step 4: Repeat the above movements continuously.

4. Mountain Climbers

The Mountain Climbers movement is similar to climbing a mountain and is very easy to do, while also providing an enjoyable feeling when exercising. In addition to burning calories overall, Mountain Climbers helps tighten the abdominal muscles, giving you the firm, slim waist that you desire. How to do Mountain Climbers is as follows:

• Step 1: Place your hands and feet on the floor, making sure that your forearms are perpendicular to the floor. Close your legs, and push your toes up. The whole body forms a straight line.

• Step 2: Continue to pull the left leg closer to the left hand and then return the leg to the original position

• Step 3: Do the same with the right leg.

5. Jumping Lunges

Jumping Lunges is also a very effective fat-burning exercise that you can practice at home or during breaks at the office or workplace. How to do it:

• Step 1: Stand up straight, step your right leg forward, place both hands next to your hips, and hold your palms loosely. Then slowly lower your body into a kneeling position on one leg. Note that the right leg and thigh form a 90-degree angle, do not let the knee touch the floor. Keep your back straight, eyes looking forward.

• Step 2: Jump up and change legs in the air: push the front leg back and vice versa, and bring the back leg forward. Continue to maintain the jumping movement and change legs.

• Step 3: Repeat the above steps for about 30 seconds 5 to 10 times changing legs

6. HIIT Plank exercises

Plank exercises are relatively easy to do, do not require many supporting tools but bring extremely high efficiency. Some HIIT Plank exercises you can try are:

• Plank with 1 leg lift: Start with a straight-arm plank position, then lift each leg up - as high as possible. Then switch legs continuously.

• Plank Jack: Start with a straight-arm plank position, with both feet placed at the hips. Then jump strongly with both legs to the sides and then jump back.

The above are shares related to what HIIT is, HIIT training frequency, and HIIT Cardio exercises to help burn excess fat effectively. It can be said that HIIT is a superior training method that helps bring expected results.