Cycling has positive effects on the body

Improve cardiorespiratory function: Cycling is an aerobic exercise that can significantly improve cardiorespiratory endurance. With the extension of cycling time, the heart and lungs will gradually adapt to high-intensity exercise, thereby improving the body's oxygen uptake and utilization capacity. This helps reduce the risk of cardiovascular diseases such as heart disease and high blood pressure.
Promote weight management: Cycling is an effective way to burn calories, and long-term cycling can burn a lot of body fat, which helps to lose weight and shape the body. Cycling also increases muscle strength and basal metabolic rate, which helps maintain a healthy weight in the long run.
Enhance muscle strength and endurance: During the cycling process, many muscle groups such as legs, hips, and waist will be exercised, and long-term cycling can enhance the strength and endurance of these muscles. This not only helps to build a toned figure, but also improves the overall movement ability of the body.
Improve mental health: When cycling, people can get away from the hustle and bustle of the city and the stress of work, and enjoy the beauty and peace of nature. This relaxed state can help relieve negative emotions such as anxiety and depression and improve mood and happiness. At the same time, cycling can also promote the secretion of neurotransmitters such as endorphins in the brain, further improving mental health.
Improve bone density: When riding, the weight of the body is transferred through the legs to the foot pedals, and this load helps stimulate bone growth and improve bone density. This is of great significance for the prevention of bone diseases such as osteoporosis.
Boost the immune system: Cycling for long periods of time can improve the body's metabolism and blood circulation, helping the body to eliminate toxins and waste. At the same time, riding can also enhance the activity of immune cells, improve the body's immunity, and reduce the risk of disease.
Improve sleep quality: After riding, the body feels tired and relaxed, which helps to improve sleep quality. A good night's sleep is essential for recovery and health.

Negative effects of riding for a long time on the body

Muscle and joint problems:
Muscle fatigue and soreness: Holding a riding position for a long time will put the leg, hip and waist muscles in a tense state for a long time, which may lead to muscle fatigue and soreness. This can limit the body's flexibility and ability to move.
Joint wear and pain: Riding for long periods of time may exacerbate wear and tear in areas such as knees and hips, increasing the risk of joint pain. Because riding in the same position for a long time can cause additional stress and friction on the joints.
Genital organ compression:
Prolonged cycling puts pressure on the genital organs, perineum, and tailbone, which can lead to local blockage of blood circulation. Over time, this can have an impact on reproductive system function, such as increasing the risk of orchitis.
Bone and muscle balance problems:
The highly repetitive nature of cycling can cause muscle imbalances throughout the body. For example, road cyclists often have well-developed quadriceps and gluteus muscles, but relatively weak back, abdomen, shoulders and biceps.
Overtrained cyclists may experience stress fractures and decreased bone mineral content due to overloading.
Cervical and lumbar spine problems:
Riding for a long time is prone to degenerative changes in the lower back, causing pain and limited movement of the lumbar spine, which may lead to lumbar disc herniation.
When riding, the cervical spine may remain in the same position for a long time, so it is easy to cause cervical spondylosis.
Hand problems:
Riding for a long time, the hand may feel numb and weak, and even affect daily activities, such as holding a pen to write, eating with chopsticks, etc. This condition, known as "carpal tunnel syndrome", is caused by prolonged pressure on the upper limb during cycling, with minimal movement, resulting in reduced blood circulation in the upper limb.
Other potential risks:
Riding in a heavily polluted environment may cause damage to the respiratory system by inhaling harmful particles.
Extreme weather (such as heat, cold, rain, snow, etc.) can also cause problems for cyclists

In order to reduce the negative effects of long-term cycling on the body

Reasonable arrangement of riding time:
Avoid riding continuously for a long time, and stop for a few minutes every once in a while (such as 30 minutes to 1 hour) to relax and recover.
Set the riding time and distance according to personal strength and experience, and do not blindly pursue long or long distance riding.
Adjust the riding position:
Ensure that the height, seat cushion Angle, handlebar position, etc. of the bicycle are in line with the characteristics of the individual body to reduce the stress on the body.
Keep your body relaxed while riding and avoid overly rigid or twisted posture.
Strengthening muscle exercises and stretching:
Perform proper muscle exercises and stretches before and after riding, especially for muscle groups like legs, hips and waist that are prone to fatigue.
Regular whole-body strength training to improve the body's overall athleticism and endurance.
Wear the right gear:
Wear appropriate riding clothing and riding shoes to reduce friction and pressure on the skin.
Use professional riding gloves and socks to protect your hands and feet from injury.
Stay hydrated and replenish energy:
Replenish water and energy in time during riding to maintain the body's normal metabolism and energy supply.
You can carry portable foods such as sports drinks or energy bars to replenish when needed.
Pay attention to the riding environment:
Choose a safe and comfortable riding environment and avoid riding in an environment with severe pollution or extreme weather.
Be careful when riding on busy roads and follow traffic rules to ensure your own safety.
Check and maintain your bike regularly:
Regularly check whether the brakes, tires, chains and other components of the bicycle are in good condition to ensure the safety and stability of the bicycle.
Keep your bike clean and lubricated to improve riding comfort and efficiency.