The posture is wrong, the "golden aerobic movement" outdoor cycling also hurts

With a wide range of vision, the fun of exercise and appreciation, the hustle and bustle of the cement forest, the fresh air of naturally breathing, and the outdoor cycling movement is called "golden aerobic movement". Like the flying tray movement recently, there are more and more "cyclists". Yangtze Evening News reporters learned from various hospitals that there are also many problems in cycling. Qu Liuxin, Director of the Department of Traditional Chinese Medicine of Zhongda Hospital affiliated to Southeast University, and deputy director of Ma Ming, deputy director of the Department of Rehabilitation Medicine, reminded that the benefits of cycling are many but also very particular.

Tuyuan Vision China

Outpatient observation-

In this wave of "riding wind", there are a lot of "riding" into the hospital

A little more attention can be found that now there are more and more ride in cities, and equipment is becoming more and more professional. There are many men, many women, and even bicycles on their bicycles. Search for "cycling" on various social platforms. Various notes and photos are massive. In particular, tens of thousands or even hundreds of thousands of equipment have also become a new "social currency". It can be said that riding is one of the three fashionable lifestyles that are now the same as camping and flying trays.

Among the three major fashion, cycling is the longest time, and this wave of "riding wind" is a bit "retro". And because of the injuries caused by cycling, it is not uncommon in several "riding winds", and recently there have been more hospitals. Because of riding a bicycle every night, starting 20 or 30 kilometers, the knee of the citizen Mr. Zhao is swollen into a "bread", and the pain is unbearable -cases of knee injury due to improper cycling bicycles are the most common in orthopedic clinics.

There are other conditions. Mr. Lin told reporters that he was a novice riding. The new car is full of freshness, and it will ride two or three times a week, but the left hand is swollen and numb recently. After inspection, it may be related to long cycling. After the doctor dealt with the symptoms, the exercise should be moderate. Mr. Shi, Mr. Shi, accidentally fell at about 40 kilometers per hour during the cycling. He hit his head and shoulders, and a rib fracture occurred.

The doctor said--

Cycling is "Gold Aerobic Movement"

Cycling is an aerobic exercise. Like running a marathon, it can be completed for a long time. The calorie consumed is almost the same as running and swimming. Generally, it can achieve the aerobic exercise effect for more than half an hour.

It is understood that because the blood supply of lower limbs during cycling is large, it can increase cardiopulmonary function. When the intensity is strong, the heart rate can reach 2 to 3 times the usual usual. Long -term insistence on cycling can increase lung capacity and improve respiratory function. In addition, cycling can also improve lower limb muscle strength. Studies have found that cycling can also move torso and upper limb muscles. Long -term cycling can activate the lower limbs, buttocks, and gastrocattius muscles. Strong muscles can not only avoid damage during exercise, but also support the protection of bone joints, and delay joint degeneration and aging. For urban people with "stress mountains", cycling can also achieve the role of decompression.

High movement of action, small damage easy to accumulate

Riding is a low -collision movement except for jogging. Although it is a gentle exercise, it is easy to accumulate tiny damage due to the high repeatability of the same movement, especially the knee. It is reported that statistics have shown that the pedal is about 5,000 laps for an hour's car, which is equivalent to 5,000 bent and stretched by the knee joint within an hour.

Many friends who like to ride a bicycle complained that "knee pain after big -intensity riding", which is because of the improper ride method that causes the knee joint half -moon board damage. It is understood that because the legs are repeatedly performed during the stepping on the bicycle, it is easy to cause the cartilage load in the knee joint to be too large and damage. In particular, people who already have joint diseases such as arthritis are best to reduce climbing when riding. Experts remind that you must warm up and stretch your muscles before exercise, especially when the muscles will be stiff when it is cold, it must spend more time to warm up. Pay attention to the reasonable arrangement of physical strength during exercise. Do not force it if you have physical discomfort.

Adolescents are not suitable for cycling exercise

Experts also reminded that not everyone is suitable for exercise through bicycles, especially young people in development. Because such people are at the peak of growth and development, bones and many organs have not yet developed. If teenagers cause skeletal malformations due to improper cycling, the consequences are very serious.

In addition, patients with heart disease, patients with hypertension, patients with epilepsy, and pregnant women and women in the physiological cycle are not suitable for cycling, because these people are very prone to cycling accidents when they are exercising violently. In addition, the foggy weather is not suitable for cycling, because the air pressure of the fog is low, the pollutants are difficult to dissipate, and it is easy to stimulate some sensitive parts of the human body, causing pharyngitis, bronchitis, conjunctivitis, and some allergic diseases.

For the speed of cycling, experts suggest that riding outdoors is usually 40 kilometers per hour to 60 kilometers per hour. If the ride speed is fast, the requirements for cardiopulmonary function will be relatively high. If the cardiopulmonary ability is not good, it will not reach the level of cardiopulmonary ability of professional athletes, it is recommended not to ride too fast for a long time.

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Healthy Cycling focus

1. Adjust the cushion and start ride again

Before cycling, you must first adjust the cushion to the height that suits you. If the cushion is too short and the knee joint is excessively flexed, the pressure of the knee joint will be enhanced; if the cushion is too high, it will cause back discomfort. Ordinary people ride, the handle is higher, and the cushion will not be so high. However, it should be noted that when the outdoor sports ride, the distance between the pedal and the handle should not be too large, and there will be a bow back. If it is a professional player in the highway bicycle race, the bicycle has a variety of forms such as horizontal bars and horns. Generally, it depends on where to adjust the gesture of the spine. Experts remind that the distance between the cushions and the handlebars is generally required to have a distance of one elbow and a punch. If the distance is too long, the body will lean forward too much during the cycling process, and the back of the back may cause lumbar injury; the front handle is enough to cause damage to the shoulder joint.

In addition, the distance between the cushion and the pedal must be moderate. If it is too close, the ride will increase the pressure on the knee joint for a long time, which will easily cause the knee joint damage. And the distance is too close, the lower limbs are not easy to force, and the exhibition cannot be opened. However, if the distance is too far, the load on the waist will be relatively large, which will easily lead to lumbar muscle strain. Experts suggest that the bicycle handle is adjustable, and the height of the front of the car can be selected according to your height.

2. The posture must be right, otherwise it will hurt

During the cycling process, maintain the correct posture. Experts introduced that the toes of the toes are facing forward when they are riding, the knee joints are facing the front, and there is no outer eight or internal buckles, which will reduce the knee injury. Step the pedal in the front foot, use the puppet, the knee joint, straight up and down, the whole body is driven, the abdominal muscles are exerting force, and the whole person looks ahead.

There is a movement of riding to ride completely, as a sports competition, hoping to accelerate the speed of cycling through the body's self -weight. However, if it is also standing in the process of ride, in fact, the power of the lower limbs is relatively high, and the balance needs to be kept through a frequency swing, and the balance is also high. If the power of the lower limbs cannot keep up, the knee joint is also prone to damage at this time.

3. Warm up before cycling, stretch after riding

In order to protect the knee joint, you can do some warm -up movements before cycling. For example, do the surrounding movement of the knee joint, which can gradually increase, or you can turn around for three to five laps clockwise or counterclockwise. Bow and arrow steps; you can also do high legs in the original land to improve the conditions for lower limb activities.

After riding, you can do some simple stretching, keep static for 10 to 15 seconds when stretching, and repeat four to five times. In addition, if the knee joint has obvious elasticity or obvious pain in the riding joint, it means that there may be knee joint injuries, soft tissue degeneration, etc., seek medical treatment in time, and choose the exercise method that suits you under the guidance of the doctor.

4. Gradually, gradually increase the amount of exercise

Many young people are eager to ride far and fast. For example, they did not ride for 50 kilometers for a long distance, and only pursued speed and strength on the way. In fact, it is very harmful to the body. In severe cases, water will occur. The amount of exercise, frequency, and strength is the three principles of exercise. It is recommended that beginners find that the frequency suitable for them before enhancing the amount of exercise. Ordinary people's pedal frequency per minute is about 60 to 80 times. At least 20 minutes of high frequency, low -speed (ie, multi -force) warm -up each time, make the body sweat slightly.

(Yangzi Evening News reporter Yang Yan Correspondent Liu Min)

Edit: Qin Xiaoyi

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