Cycling is a popular sport and leisure activity that not only helps to maintain health but also provides a pleasant experience.

However, to ensure cycling is effective and reduces the risk of injury, it's essential to pay attention to some key points.

First and foremost, choosing the right bicycle is crucial. Select the type and size of the bicycle according to the rider's height, weight, and riding purpose. Road bikes are suitable for long-distance riding and faster sports, while mountain bikes are ideal for rugged roads and off-road riding.

The size of the bicycle must be appropriate, and the seat height and handlebar position should be adjusted based on the rider's body proportions to ensure comfort and stability during riding.

Preparation before riding is essential. Before each ride, check the brakes, tires, chains, and transmissions to ensure they are in good condition.

Riders should wear appropriate riding equipment, including protective devices such as helmets, gloves, and knee pads, which can reduce the risk of injury in the event of an accident. Additionally, wearing breathable and sweat-wicking cycling clothes can improve the comfort of riding.

During riding, maintaining a scientific riding posture is crucial. The correct riding posture can reduce physical fatigue and the possibility of injury.

The proper posture involves leaning forward slightly, stretching your arms, tightening your abdomen, using abdominal breathing, keeping your knees and hips coordinated, and paying attention to the rhythm of riding.

The movement of the legs should be smooth, keeping the pedals at a constant speed, and avoiding excessive force or overly rapid movements to reduce pressure on the knees and legs.

Moreover, having a scientific riding plan is also an important factor in ensuring the effectiveness of riding. Ordinary people should make a reasonable riding plan according to their physical fitness and health.

When first starting to ride, one can begin with short-distance, low-intensity riding, gradually increasing the distance and intensity of the rides. After each ride, appropriate stretching exercises should be performed to relax the muscles, promote blood circulation, and reduce muscle soreness.

A reasonable diet and hydration are also vital during riding. Cycling is a sport that consumes a lot of energy, so it's important to eat in moderation before riding to replenish enough energy.

During riding, water should be replenished at any time, especially in hot weather or during long rides, to maintain the body's water balance. After riding, nutrition should be replenished promptly to restore physical fitness.

Safe riding is the foundation of effective cycling. Cyclists should obey traffic rules and try to choose safe cycling routes, avoiding busy roads and dangerous sections.

When riding at night, reflective equipment should be worn to ensure visibility in low-light environments. Additionally, cyclists should stay focused during rides and avoid using mobile phones or other distracting behaviors.

Persistence is key in cycling. Scientific cycling can enhance physical fitness, improve cardiopulmonary function, reduce stress, and improve mood.

However, the benefits of cycling take time and patience to manifest. Only by consistently engaging in scientific cycling training can one truly enjoy the health benefits and happiness brought by cycling.