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Outdoor cycling has an obvious effect on enhancing cardiopulmonary function. When cycling, the blood supply of lower limbs is large, and the heart rate can reach 2-3 times of the normal rate when the intensity is high. Long term cycling can increase vital capacity and improve respiratory function.

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In the process of pedaling, effectively exercise lower limb muscles. Compared with jogging and other sports, cycling has relatively small impact on lower limbs. The study found that the correct way of cycling can not only effectively exercise the muscles and joints of lower limbs, but also exercise the muscles of trunk and upper limbs. Long term cycling can activate the quadriceps, gluteus and gastrocnemius of lower limbs. Strong muscles can not only avoid injury during exercise, but also support and protect bone joints, and delay the degenerative disease and aging of joints.

Outdoor cycling can also eliminate fatigue. Adhering to regular cycling exercise will help improve the autonomic nervous function, relieve stress and anxiety, and thus obtain higher quality sleep.

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Poor cycling posture may cause unnecessary injuries. When cycling, keep your back straight. When pedaling, consciously avoid knees moving inward and outward, and keep your knees moving up and down in a straight line.

Although cycling has many advantages for improving human quality, we should not blindly pursue speed and distance. Cycling scientifically and healthily is like long-distance running. To enjoy a pleasant journey, you need to master the rhythm and make plans according to your own sports level. It is recommended that each cycling exercise should be at least 30 minutes, and the moderate intensity should be preferred, that is, breathing feels slight asthma, and the heart rate should be controlled at 120~150 times/minute.

Outdoor sports are easily affected by the weather. Before starting, you should know the weather in advance and do a good job of sun protection. If it is a long-distance outdoor ride, you need to prepare water and food, and understand the route in advance. If you are cycling on the road, you'd better not ride side by side with your companions, so as to avoid danger caused by excessive traffic.

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