In spring, many people enjoy trekking, with bicycles being a popular choice, especially due to the rise in bike-sharing.

Cycling is not only a great physical exercise but also offers numerous mental and health benefits. Let's delve into the advantages of cycling fitness:

1. Brain Development:

Regular cycling involves both physical and mental exertion. The pedaling motion, being a heterolateral dominance movement, enhances the agility of the nervous system. This activity stimulates both sides of the brain simultaneously, preventing premature aging and deviations.

2. Improved Physical Fitness:

Cycling effectively strengthens lower limb muscles, enhancing overall endurance. Studies show that cycling has comparable effects on visceral organs as swimming and running. Maintaining the right riding posture can notably enhance the overall workout for joints, muscles, and ligaments.

3. Slimming and Weight Loss:

Cycling, being an aerobic exercise, regulates the body internally and aids in calorie consumption. Consistent and endurance-focused cycling can contribute to weight loss, helping you achieve desired results faster.

4. Stress Reduction:

Apart from being a form of regular exercise, cycling can also serve as a mood-enhancing activity. It is particularly beneficial for individuals facing high levels of stress, offering a means to eliminate frustration and approach studies or work with a better mindset.

5. Life Extension:

The cardiovascular and cardiopulmonary benefits of cycling contribute to life extension. A survey found that postmen who primarily use bicycles for mail delivery have the longest life expectancy among various professions. Regular cycling becomes a key factor in maintaining good physical condition for a healthy and extended life.

Effective Riding Methods:

- Rapid Cycling:

Cycling at a fast pace elevates the heart rate, reaching over 85% of the maximum heart rate. This promotes glycogen anaerobic fermentation, enhancing the body's anaerobic exercise capacity and delaying physical discomfort after intense exercise. Fast riding is valuable for cardiorespiratory fitness.

- Slow Combination Riding:

Combining slow and fast cycling balances aerobic and anaerobic capacities, providing an enjoyable exercise routine. Scientific guidance on a well-structured combination of fast and slow cycling yields better fitness results.

- Medium-Speed Cycling:

Maintaining a heart rate between 65% and 85% of the maximum heart rate is an effective way to exercise cardiorespiratory fitness and aerobic capacity. Alternating between different riding methods enhances the overall fitness effect.

For beginners, start with moderate cycling speeds for 20-40 minutes. Take short breaks to prevent fatigue and gradually increase intensity and duration as fitness levels improve. Cycling is a holistic activity that not only benefits the body but also nurtures mental well-being. Make the most of your vacations by incorporating cycling into your routine for a healthier and happier life.