Precautions for cycling

Precautions for cycling: Riding is basically quite easy.

Car enthusiasts can chat with each other and reminisce about the past.

Here are some precautions for cycling, let’s take a look together! 1. Insufficient blood sugar can lead to fainting. After more than 2 hours of intense exercise, the human body needs to replenish calories. If there is no rest or food for 3 hours of intense exercise, the blood sugar will be consumed too much, causing temporary blood sugar deficiency.

If severely lacking, one may even faint.

2. Honey and monosaccharides. Liquid beverages containing monosaccharides (glucose, fructose, etc.) in honey and fruits are most easily absorbed by the gastrointestinal tract.

Exercise is necessary to supplement Karoli, and prolonged exercise for more than 2 hours in a row requires careful consideration.

Long distance cycling races, marathons, and other sustained sports that last for more than 2 hours, special attention should be paid to the supply of water and kinetic energy.

The key is to follow the principles of “before exercise” and “multiple and small amounts”.

3. Carbohydrates, fats, and proteins are three substances that can provide kinetic energy in the human body by burning carbohydrates alone and then burning them together with fat.

But there are only two types of power supply for exercise, carbohydrates and fats.

Intense Anaerobic exercise, such as sprinting and weight lifting, only burns carbohydrates to gain kinetic energy (Karoli).

Mild and long-lasting cycling and marathon sports involve burning carbohydrates first, waiting for sufficient “oxygen” before burning them together with fat.

Fat cannot burn on its own.

Therefore, exercise must have a heart rate of over 100 beats and be maintained for more than 30 minutes in order to have a weight loss effect.

Generally speaking, cycling is a mild form of exercise.

When starting a ride, the body burns carbohydrates. After a period of time (about 30 minutes), the body has enough oxygen to burn carbohydrates together with fat.

If you start riding hard and forcefully, you will soon tire out, but you won’t be able to burn fat, which will have no weight loss effect.

To achieve the effect of burning fat, the key is to ride for a long time without haste or panic, in order to burn fat.

4. People who exercise regularly are accustomed to burning fat, which is the reason why it is not easy to burn fat.

Another obstacle to burning fat is that the body needs to have a habit of burning fat.

Compared to those who exercise regularly, even if they exercise at the same intensity, a person who does not exercise regularly burns more fat.

That’s because a person who continues to exercise has become accustomed to consuming fat in their body.

Therefore, great attention should be paid to the durability of exercise. A cold exposure style exercise will not have a significant effect.

Cycling exercise is gentle and can help you lose weight. The pleasure of running against the wind, and outdoor activities that broaden your horizons can not only strengthen your body, cleanse your soul, but also alleviate mental stress.

Counting with one stroke is truly the best leisure activity.

When it comes to weight loss effects, can simple metaphors be used to explain the relationship between the calories contained in the diet and the calories consumed during exercise? If a person weighing 60 kilograms rides for an hour, it will burn approximately 300 calories.

Drink a small can of 350ml nutritional beverage (42 calories), which can provide a 9-minute ride.

Drinking a small can of 350ml beer (containing 140 calories) is equivalent to riding for 30 minutes to consume.

This is why people who enjoy drinking beer but do not enjoy exercising develop a large beer belly.

5. After exercise, the body experiences fever and slight sweating, indicating that it has already started burning fat. After a period of exercise, the body will experience fever and slight sweating, indicating that the body is already burning fat.

(Nervousness, shyness, etc. can also cause fever and sweating, so not all fever and sweating are related to burning fat.) 6. Not eating for 2 hours before bedtime usually generates energy from exercise for 2 hours after meals (Karoli), which comes from carbohydrates in the food.

The energy (calories) that comes from more than 3 hours after a meal comes from the fat in the food and the glycogen stored in the liver and muscles.

So, the carbohydrates and fats consumed in breakfast and lunch are the main energy sources for post meal activities.

Due to the limited amount of activity after dinner, it is important to avoid excessive intake, otherwise it may be the reason for weight gain.

Because it is not easy to burn fat, avoiding food for 2 hours before bedtime is to prevent storage and conversion into fat.

7. Every hour or 30km, it is necessary to replenish energy (Karoli). Long distance cycling races often involve riding for 100 kilometers or more, indicating that power must be replenished midway. Otherwise, if you run out of ammunition, you will either have a weak foot or faint.

Basically, road race participants replenish at least once every 30 kilometers (with an average speed of at least 30 km/h and replenishing at least once an hour).

And mountaineer riders need to replenish at least once every hour.

Because the Karoli consumption in mountainous areas is different from that of highways, it cannot be calculated in kilometers.

This is the reason why riding for 3 hours without eating can lead to insufficient blood sugar and cause dizziness and nausea.

8. Cycling activities, the best food for power supply, bananas, although not the favorite among Chinese people (believed to be bad for bones and gastrointestinal problems and not suitable for consumption), are the most common supply holy item in cycling activities. The reasons are as follows: (1) easy to carry and supply (can be placed in the pocket behind the racing clothes, easy to handle), easy to eat (peeled by hand without using a knife or fork), and easy to swallow (slipped into the throat).

(2) Easy to digest, high in calories, high in nutrients, and rich in vitamins.

According to reports, bananas are rich in potassium, which helps lower blood pressure.

It is even said that one banana a day can reduce the risk of stroke by 40%.

Bananas can also promote the secretion of “antidepressant” brain Serotonin, which can enhance good mood.

Lemon: Wash thoroughly, do not slice, and slowly bite to absorb the juice.

Lemon acid is salty and helps slow down body acidification.

Not only is it refreshing, but it can also provide a large amount of vitamin C.

Honey: Divide into small bottles or dilute.

Honey is the most easily absorbed and converted into Carrot, rich in various minerals and nutrients, and is also a holy grail for cycling activities.

Coconut: A candy that is easy to carry and enter the throat.

(The packaging shell needs to be brought back).

Chocolate: Pay attention to brands that are not easy to melt. Chocolate with a smooth surface has better quality.

Chocolate, another unknown effect, can promote the secretion of “antidepressant” brain Serotonin, which can inspire good mood.

Nougat: contains peanuts, which can chew saliva.

Raisins: Easy to enter the throat, but also contain high levels of calories, various minerals, and nutrients.

Glucose water: Adding glucose to clear water is simple, clear, and effective at a low cost.

Sports drink: an electrolyte solution with ingredients close to human body fluid, which is easy to absorb quickly and does not increase gastrointestinal load.

The 1500cc is only 27 calories, with about 5 minutes of power.

Therefore, the main purpose of Sports drink is to supplement water and balance electrolytes, so as to prevent dehydration and cramps, not to supplement Karoli.

Before exercise, the main carbohydrate supplement “carbohydrates” are different in consumption, so riders need to pay attention to the diet allocation before and after the competition, and reserve physical strength to cope.

And for car enthusiasts who aim to exercise, as long as they have a balanced diet on weekdays, they don’t need to spend so much effort.

In the week before the competition, in order to store more glycogen (calories) in the muscles or liver to cope with the competition.

Therefore, 70% of the food consumed in the week before the competition is made up of starch and sugar (because glycogen comes from starch and sugar).

After the competition, consuming too much glycogen also requires consuming more carbohydrates and carbohydrates.

Especially for the race schedule, it is important to pay more attention to the supply of energy (Karoli) in the middle of the race.

10. The importance of balanced and correct exercise and appropriate food intake in food intake is an important reason for improving health and preventing diseases.

Firstly, introduce the following six basic food groups: 1) Carbohydrates, cereals, sweet potatoes, fruits, honey, bread (starch), candies, and more.

2) Fatty peanuts, oils, pig butter, salad oil, etc.

3) Protein, fish, eggs, dairy products, soybeans, etc.

4) Calcium dairy products, sesame seeds, dried small fish, seaweed, etc.

5) Green and yellow vegetables made of carotene.

6) Vitamin group, light colored vegetables and fruits.

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