In recent years, carbon fiber frames have become more and more popular. They are lighter and harder. These advantages are undoubtedly the first choice for the racing field. How long do carbon fiber frames last? In fact, unless they break or are poorly built, carbon fiber bike frames can last indefinitely. However, most manufacturers still recommend replacing the frame after 6-7 years. Factors Affecting Carbon Fiber Frame Life The quality of carbon fiber itself： Carbon fiber has almost no shelf life and doesn’t rust like the metal used on most bikes. Carbon fiber is generally available in five different grades: low standard tensile modulus, standard tensile modulus, intermediate tensile modulus, high tensile modulus, and ultra-high tensile modulus. As the grade increases, the quality and price of carbon fiber will increase. Carbon fibers are graded by their tensile modulus and tensile strength. The tensile modulus represents the rigidity of carbon fiber, and the unit is GPA. Tensile strength indicates the maximum strength when the carbon fiber is broken, expressed in units of MPA. Ultra-high modulus carbon fiber is the most rigid. However, the tensile strength of carbon fiber with intermediate modulus is the strongest, so under the same use conditions, the life of carbon fiber with intermediate modulus will be longer. Resin Quality: A carbon fiber frame is not just made of carbon fiber, all of those carbon fiber parts have to be held together with resin. This resin plays a more important role than you might think. Carbon fiber is actually just material held in place by resin, creating a stiff and strong structure, the carbon fiber frame. Craftsmanship: The manufacturing process of the carbon fiber frame will be the biggest factor in determining its service life. You can have the strongest carbon fiber and resin, but you won’t get much life out of a carbon fiber bike frame if the build quality is poor. The fabrication process includes everything from the materials used to the curing process required to bond the resin to the carbon fibers. Coating: In the end, the life of a carbon fiber frame depends on the protection measures taken during the manufacturing process, that is, the coating process. There is only one thing to really protect carbon fiber – keep it from light. Ultraviolet rays from the sun can damage almost any material exposed to it for extended periods of time. To combat this, most manufacturers protect bike frames with UV-resistant paints and/or waxes. Things That Can Damage Your Carbon Frame Impact: Impact is the most common and harmful type of damage that can occur to a carbon fiber frame. Stress: Different grades of carbon fiber have different degrees of brittleness in different places, generally, there will be more “brittle” carbon fiber in areas such as chainstays or top tubes. You have to be extra careful when tightening screws or clamping things to the bike rack. Improper Care: Carbon fiber frames can be damaged by improper care, which can seriously shorten the life of the frame. Improper maintenance can include anything from the way you store your bike frame to how often you perform basic maintenance on it. How to Maintain a Carbon Fiber Frame One of the best ways to ensure your carbon fiber frame lasts longer is to make sure it is properly maintained. Read the owner’s manual: The manual that came with your carbon frame or bike is one of the best tools for learning how to extend the life of your carbon frame. It usually includes hints such as how hard to tighten the bolts, and where the bike’s frame is stiffer and weaker in places. Store properly: Carbon fiber frames don’t bend, but they shouldn’t be under more stress when parked, and you should try to avoid stacking anything on top of or near a carbon fiber frame. Timely Maintenance: Really extend the life of your carbon fiber bike frame by doing routine maintenance. Include basic things like keeping it clean, and at the same time, this will help you better spot any damage and maintain it in a timely manner. Are Carbon Fiber Frames Worth It? Cars with carbon frames are indeed much more expensive than frames made of other materials. But it absorbs shocks better than a metal frame, while also increasing your efficiency. If the budget is limited, carbon fiber is indeed a good choice.
It's not uncommon to see big guys on bikes, and despite their speed, they seem to be taking it easy. Whether it is a flat road or a climbing road, the big guys can always pedal the bicycle in a smooth and coordinated way. This seemingly easy way comes from their correct rhythm. Know the riding rhythm and work hard to improve him, I believe you can also be faster. What is cycling cadence? In simple terms, the number of revolutions per minute a rider pedals, expressed in units of RPM, is directly proportional to the speed of the bike. A high cadence means a high cadence, which means a smaller gear ratio and less resistance. Low cadence means low cadence, larger gear ratio, and greater resistance. Effects of different rhythms on the body? Exercise causes fatigue, and the cadence you use while cycling affects the level of fatigue and therefore your ride. When you ride at a low cadence, you have to overcome more resistance with each pedal stroke, which means that the muscle fibers in your legs have to generate enough force to propel the bike forward. The problem is, no matter how fit you are, these muscles’ Fiber gets tired quickly. And when you ride at a high cadence, every time you pedal, there is less resistance, which transfers a large part of the pedaling pressure from your legs to your heart and lungs, and your heart and lungs don’t act like Muscles are so tired. So this kind of tempo riding allows you to ride long before your legs get tired. What should your riding cadence be? Everyone is different, but for most cyclists, aiming for around 90 RPM is a good target. Cyclists typically ride at 60 to 80 RPM, while advanced and elite cyclists ride at 90 to 110 RPM. Riding at a high cadence around 90RPM puts more stress on your heart and lungs, but far less stress on your legs and back. This means you delay leg fatigue, and once you have cardiovascular fitness, you can maintain your high cadence for longer. Riding at a low cadence means you have to pedal harder to turn the cranks, which puts more stress on your knees, hips, and back. If you’re in a match and someone is attacking from the group at high speed, you’ll probably catch up to him pretty quickly afterward. But if someone is attacking in a lower gear with a higher tempo, it’s much harder to stop them.
If you are not a born “climbing king”, the methods shared below may make climbing easier for you and learn to love climbing： 1. Prepare in advance The long climb seems long and necessary. You can divide it into several groups, for example, every 20 minutes as a group, and then rest for 5-10 minutes before starting. At that time, you will find that the climb is no different. If you can find a suitable mountain road, it will be more meaningful to conduct such training. 2.Don’t burn yourself out Sometimes, weaker climbers like to chase desperately on flat roads, but the result is often that the climbers reach the top of the mountain with ease, while those with weaker climbers are already exhausted. If you are not a climber, don’t be afraid, whether it is the flat road or climbing, you must maintain your own rhythm. 3.Know Your Limits If you’re preparing for a busy season, it pays to have some competition with your teammates. When you choose to attack, there is no point in riding continuously for 10 minutes at high intensity, because once you lose your strength, you can only crawl forward for the remaining 50 minutes. Of course, you need to know how long the climb is and the heart rate or power you want to maintain during it. If you’re happy to suffer, go for a ride that’s reckless, but you’ll find your heart rate going up and down, and if you want to create your best challenge time, keep your output steady. 4.Be optimistic Climbing a hill is as much a mental battle as it is a physical one. Keep breathing deeply and at a steady pace, trying to relax your upper body while keeping your strength and heart rate within a sustainable range. If you’re just trying to get to the top, then you really just need to put your mind in a positive place – take a moment to look around, chances are the views around you can’t be enjoyed at home. 5.Properly adjust the riding posture Whether riding on a saddle or standing up is more comfortable depends on your body structure. No matter which style of riding you choose, getting up from the saddle every few minutes and constantly alternating sitting and standing positions will help spread the load and pressure on you. 6.Take advantage of every respite Usually, somewhere along the ride there will be an elevation drop, and use those opportunities to breathe. If you feel good about catching up on time with your friends, move on. If you are tired, try to keep your legs pedaling at a low speed to eliminate fatigue. Don’t stop pedaling completely in a hurry, you will feel as if your legs are locked, especially when entering a banked corner, and your condition will be worse. 7.Add more energy When you ride below 70% to 80% of your maximum heart rate (everyone’s limit is different), your body turns to fat as a fuel source, and the calories from body fat are almost unlimited Yes, even for thin athletes. Once you exceed this safety zone, your body needs glycogen in the form of carbohydrates for energy. Humans can store 1800 to 2000 calories of carbohydrates. Once they’re gone, even if you try to break through, you’ll be broken. When climbing mountains, to control the heart rate zone, you need to add carbohydrates. But large amounts of food can overburden your stomach, so eat sparingly. Of course, hydration is also important, especially when the sun is shining brightly on you. 8.Dress in layers It might be hot at the bottom when you first start climbing, but as you get to the top, it gets colder as you get higher. Bring a gilet or packable jacket, along with warming items, to bring out when you reach the summit so you can wear them against the cold on the descent. 9.Functional rehabilitation If you’re riding for days on end, make sure you’re well rested. Eat more carbohydrates to replenish glycogen stores, and eat more protein to help muscle repair. Consider a light sports massage midway through vacation/training camp. 10.Plan your return route Riding up and down slopes full of turns is like an art, except you’re going much faster. If possible, find some shorter downhills to practice on before heading out, paying special attention to the corners. Too many drivers get carried away and opt for the race line, which means sliding to the other side of the road in a corner. It’s really not worth the risk and it puts you and your friends and oncoming traffic at risk. In short, within your limits, enjoy the scenery on the road.
Today, I will explain the various gripping postures of the road bike handlebars, as well as their respective advantages and disadvantages, so that the rider can master the profound meaning of changing riding postures. Based on the grip position of a road handlebar, can be easily divided into three types: the hand is placed on the position of the brake shifter、the hands are placed on the upper end of the handlebar、and the hands are grasped on the lower bar. Regarding these three kinds of handlebar grip positions, in fact, each has its advantages and disadvantages, but more importantly, each kind of bend grip position can allow the rider to better face the special riding road conditions. Of course, the handlebar grip guide discussed below is just a reference. After all, the rider’s riding habits and body feel are also very important, and these factors must be taken into consideration. In this article, we’ll highlight the pros and cons of each grip, as well as the recommended times to use it. The grip of the brake lever This is the most versatile and common gripping posture for road bikes because this gripping posture can be used for comprehensive terrain types such as uphill, downhill, and flat roads. This kind of braking posture can also strike a balance between aerodynamics and comfort, and more importantly, it has the advantage of being able to control the brake lever at any time. It is recommended that you use this grip during training, whether you are riding alone or in a group. The most important factor is that it can provide a comfortable riding position without affecting safety. In competitions (including professional competitions), it is also the most common grip position, and it can maintain good comfort even for hours of long-distance riding. In the face of a sudden need to change to a standing posture, in response to acceleration or changes in the terrain, there is no need to change the grip position of the hands when changing the riding posture with the brakes. In addition, if there is no need for ultra-high-speed downhill, this riding posture can also maintain good handling and stability and allows the rider to control the brakes at any time. However, if the rider wants to pursue maximum controllability and braking force, we still suggest that it would be more appropriate to hold both hands on the lower handle. Top grip position As the name suggests, put your hands on the flat top of the handlebar. Since this riding position brings the hands closest to the body, it keeps the back more upright for optimized riding comfort. However, the biggest disadvantage is that it will reduce aerodynamics. However, let’s not talk about this riding position may reduce aerodynamics. Since the handling of this riding position is not good, it is not recommended to use it when riding at high speed. The most important factor is that the brake lever cannot be controlled immediately. Another reason is that since this riding posture will make the holding distance of the hands closer, it will reduce the handling performance, especially in the face of emergency situations, such as sharp turns or obstacles, which are very unfavorable manipulation. For this reason, the suggestion for the use of the upper position is in situations where the brakes are not required, such as when climbing a slope or on a road with few people and vehicles. lower grip position This is the grip position for the best handling. The disadvantage is that its comfort is obviously not as good as the other two riding positions, but it allows both hands to have greater control torque, and it can not only improve aerodynamics but also have very good handling. In addition, the grip position of the lower bar is also easy to operate the brake lever and can get better braking force than using the brake lever position. The recommended time to use it is on difficult stages, such as high-speed sprints and downhills. In these situations, you can see that professional drivers use the lower bar position. By using this kind of bending posture, the angle of the back can be made close to the level, and the aerodynamic advantage can be optimized.
The research team of the University of Leipzig in Germany found through experiments that even in patients with a history of severe heart failure, after riding a bicycle for 30 minutes a day for 4 months, new stem cells were born in the bones and the number of capillaries in the muscles increased,which all contribute to the self-repair of the heart. The researchers pointed out that during exercise, the heart sends 10 times the usual amount of blood to the muscles of the whole body. During this process, stem cells are automatically released, taking the stress off the heart and repairing broken parts. If you continue to exercise, even severely necrotic and blocked heart muscle can grow new blood vessels.The researchers said that there is currently no drug that can promote the generation of new stem cells, so exercise is the only way to restore health to heart disease patients. Habitual cycling can expand your heart even more. Otherwise, the blood vessels will become thinner and the heart will degenerate, and you will experience the troubles it brings in your old age. At that time, you will find out how perfect cycling is. In fact, because cycling compresses the blood vessels, the blood circulation is accelerated, and the brain takes in more oxygen, so you inhale more fresh air. Cycling is a sport that requires a lot of oxygen. There was an old man who completed a 460-kilometer bicycle trip in 6 days. He said: “The elderly should exercise at least 3 times a week to strengthen the heart and restore normal function. You have to make the heart beat vigorously, but not for too long. Cycling can also prevent high blood pressure, sometimes more effective than drugs. It can also prevent obesity, hardening of blood vessels, and making bones strong. Cycling saves you from the need for drugs to maintain your health, and it does no harm.
The TRIFOX road wheelset is a high-performance wheelset that has been designed with aerodynamics in mind. With its full-carbon construction, advanced wind tunnel testing, and optimized rim shape, these wheels provide a significant advantage when it comes to wind resistance, stiffness, and speed. Plus, with a weight of just under 1,400 grams, this wheelset is incredibly light, making it a favorite amongst competitive cyclists. One of the main features that sets the TRIFOX road wheelset apart from others on the market is its patented "TRIFOX" hub system. This system uses a unique design to increase lateral stiffness and reduce drag, resulting in more efficient power transfer and smoother riding. Additionally, the "TRIFOX" hub system allows for easy maintenance and servicing, making it a great choice for cyclists who like to work on their bikes themselves. Another key factor to consider when choosing a wheelset is comfort. The TRIFOX road wheelset is designed with a wider rim profile and optimized spoke pattern, resulting in increased comfort over rough roads. This makes it an ideal choice for cyclists who regularly ride long distances or over challenging terrain. Additionally, the TRIFOX road wheelset comes equipped with ceramic bearings, which provide a smoother ride and longer lifespan than traditional steel bearings And have two type: disc wheelset and rim wheelset. When it comes to compatibility, the TRIFOX road wheelset is designed to work with all standard road bike tires and tubes. It comes with a Shimano-compatible freehub body, but other freehub options are available upon request. Such as: sram; Plus, with its sleek and modern design, the TRIFOX road wheelset will fit seamlessly into any high-end road bike setup. Conclusion: Overall, the TRIFOX road wheelset is an excellent investment for any cyclist looking to upgrade their wheels for improved performance, aero disc wheelset, and comfort. With its advanced design features, lightweight construction, and wide compatibility, this wheelset will not disappoint. Whether you're a competitive cyclist or a weekend warrior, the TRIFOX road wheelset is a smart choice for taking your cycling experience to the next level.
6 reasons causing hydraulic brakes to rub against the disc: 1. you have to make sure your wheels are installed in place. For non-bucket axle wheels, first, confirm whether your wheels have been installed in place. Open the quick release, press the frame with your body, and then lock the quick release in place. Incorrect installation will cause the disc to tilt against the disc. For the barrel axle wheelset, before adjusting the position of the brake caliper, the barrel axle rod must be locked to a predetermined torque and then adjusted to prevent the disc position from changing after disassembling the wheelset. 2. Confirm whether there is any play in your wheel axis. Special attention should be paid to the wheelset of the ball structure. Once the bearing has a play, no matter how you adjust the position of the caliper, the disc will always be rubbed. So before adjusting the calipers, move the wheel frame to make sure that there is no play on the left and right sides of the wheel. If the bearing hub has a clearance or shaking, deep maintenance and bearing replacement are required. 3. Confirm whether the disc has large yaw. Although the discs are more or less swaying, if your bike has a disc after being transported or crashed, you’d better check whether the disc is deformed first. If the deformation is not very large, just rub the disc without being stuck, you can use the disc correction wrench to adjust. First, find the position of the deformation, use the correcting wrench to insert it along the disc support rib, and correct it in the opposite direction of the deformation. Note that you can make multiple corrections according to the situation, and avoid doing miracles with great effort. 4. Make sure that the calipers are up so that there is enough gap between the disc and the disc. This situation often occurs in brake systems that use DOT Brake Fluid oil. Because DOT Brake Fluid oil has water absorption, it will cause the gap to become smaller when the oil expands. This situation can be solved by replacing the dot oil with a new one. On the brakes that use mineral oil, it is mostly caused by excessive oil injection or excessive thickness of the disc. Depending on the situation, the piston reset wrench can be used to withstand the brake pad and discharge excess brake fluid from the oil filling port on the brake lever, thereby increasing the gap between the brake pad and the caliper. In addition, on some high-end brakes, you can slightly adjust the piston clearance by adjusting the preload of the brake lever piston. 5. Confirm that the movement of the pistons on both sides of the caliper is synchronized and that there is no immobile or sticky piston on one side. 6. Confirm the cause of the abnormal noise. Not all rubbing discs appear in the left and right positions, they may also appear in the up and down positions. Because the edges of different discs will have different textures, coupled with compatibility problems of different discs and calipers, and the fixing position of the mounting screws or the disc itself, there will be radial jumps and rubbing against the top of the calipers. The solution is simple: add a 1-2mm spacer between the frame mount or adapter and the caliper and fix it with screws again. Method of adjusting disc brake caliper (oil pressure): After you eliminate the above six reasons, if you still rub the disc, it will be a good solution. For hydraulic brakes, only the fixed position of the caliper needs to be adjusted. We have mentioned that the fixing screw hole of the caliper is oval and has the ability to adjust left and right. Regardless of the fixing method, including flat-mounted calipers, direct-mounted calipers, the way of installing through the adapter, the adjustment method is the same. My most common method is to first loosen the two fixing screws so that the caliper can move freely and then tighten the caliper fixing screws while pinching the brake lever. Generally speaking, this method has a half chance of success for calipers with tapered spacers. For ordinary direct-fixed calipers, the general situation at this time is that the disc will be close to the incoming film on one side. Next, loosen one of the fixing screws and gently loosen the other fixing screw until the caliper can rotate around it. Then adjust the position of the caliper on the side of the loosened screw, adjust it to the center, and then tighten the screw. The same method to adjust the other end. This method is relatively easy to control the adjustment range, and it is not easy to cause the caliper to shift again due to the fixing screw. It should be noted that if the caliper is not supplied with a tapered washer, do not add it to the caliper. This aspect will cause the caliper to rise, resulting in a reduction in the contact surface and the weakening of the braking force. Another point is that some calipers will aggravate the situation that the disc is not centered. Method of adjusting disc brake caliper (mechanical): For mechanical disc brakes, the method is the same as that of hydraulic brakes. The difference is that the pads on both sides of the mechanical brake have a more free adjustment range. Most of the mechanical brakes are single-piston motions, such as the MD-M300 of Yanhao TEKTRO, the position of the discs can be adjusted on both sides of the brake. The movable side can be adjusted by the tension of the brake cable, and the non-movable side can be adjusted by the fixing screw. I usually make the movable side of the film stick out less, and the inactive side to make the film stick out more. The position of the disc is closer to the movable piston side, and the left and right gap ratios are about 1:2. If it is a bilateral piston motion mechanical brake, such as trp’s spyre. It can be adjusted according to the same left and right gap. The angle and spacing of the brake lever Generally speaking, the angle of the brake lever is the extension line from the arm to the handlebar to the back of the hand under the normal cycling posture, and the first joint of the brake finger is the most suitable place to put the brake lever on the brake lever. Of course, this is just a basic adjustment angle. If some cyclists have other hobbies, then comfort prevails. Regarding the distance between the brake lever and the finger, it can be adjusted by the fine adjustment screw on the brake lever. For the more high-end brakes, the adjustment knob is directly equipped, and most of the low-end brakes need to be adjusted from the position of the brake lever and the piston link through a 2mm hexagon wrench. The relative position of the brake lever and the fingers is to maintain the grip posture, and the first joint of the index finger is just right on the turning point of the end of the brake lever. If it is a two-finger or three-finger brake lever, the position of the outermost finger shall prevail.
Cycling and running are both popular aerobic exercises. In fact, compared to running, cycling can achieve better results. Why? Let’s take a look together! First, Comparison of body changes between running and cycling 1. Number of heartbeats Although riding a bicycle is relatively easy, in terms of changes in the number of heartbeats, the heartbeat of a bicycle has a greater change. The greater the change in a heartbeat, the greater the burden on the body, so the greater the amount of exercise. Therefore, the advantage of cycling is that it feels very relaxed, but the amount of physical exercise can be achieved quickly! 2. Calorie consumption On the surface, it seems that the calorie consumption of running is more than double that of a bicycle, but because of the different time spent, if the average calorie consumption per minute is used, the calorie consumption of the two is similar. The data of the two are very close, but relatively speaking, cycling is much easier. (Because the speed is faster, it feels windy, the body temperature is easy to drop, and you will not feel tired.) Second, Important findings of cycling exercise Experimental results: 1. Running can strengthen the muscles of the calf 2. Cycling can strengthen thigh muscles, psoas muscles (iliopsoas muscles) The main function of the thigh muscles is to weigh and lift the feet, so they must be exercised well. The unfamiliar psoas muscle (iliopsoas muscle) is also used to support the body, but its importance is not lost to the thigh muscle, because if the psoas muscle is weak, people will not be able to stand for a long time and will be easily ill in bed. In addition to cycling, the other exercise to exercise the psoas muscles is to climb stairs. However, climbing stairs will allow the knees to bear the weight of the whole body, which is not suitable for the elderly. Therefore, if the elderly want to train the psoas muscles, riding a bicycle is the most suitable. Third, Use small slopes for muscle training Muscle strength training in recent studies has found that more than 30% of your own maximum muscle strength must be used to improve muscle strength. Without this level of strength training, the muscles may still weaken. So how do you ride a bicycle to use 30% of your own maximum muscle strength? Experiments have found that 1.25% of the slope can be reached by riding 50 meters. Fourth, cycling can make blood vessels younger After exercise, the speed of blood flow increases, and nitric oxide is produced. The function of nitric oxide is to soften the muscles surrounding the blood vessels. The faster the blood flows, the more nitric oxide is produced. Experiments have found that cycling can speed up the flow of blood ten times. Therefore, friends with vascular diseases, you can consider riding a bicycle to improve blood vessels! Fifth, expert advice Running and cycling are both aerobic exercises, which can make blood vessels younger, lose weight and prevent diseases caused by lifestyle habits. However, running does not improve muscle strength. How long does it take to ride a bicycle to make blood vessels really younger? Expert advice: Cyclists under 40 need to ride 180 minutes+ a week; 40-year-old cyclists need to ride 160 points+ a week; 50-year-old.cyclists need to ride 150 points+ a week; 60-year-old cyclists need to ride 140 points+ a week.
In the morning, at noon, or at night, when would you choose to exercise? Of course, your exercise time is limited by your work and study. However, if you can choose arbitrarily, is there an optimal exercise time? Experts say: Yes. But this time depends to a large extent on yourself. In recent years, scientists have been constantly exploring the relationship between the biological clock and exercise, in order to find a time that can consume the most fat every day. It turns out that changes in body temperature will affect the quality and effect of exercise to the greatest extent. In other words, when you exercise, the higher your body temperature, the better the effect of your exercise. Usually, the body temperature is the lowest within 1 to 3 hours before waking up, and it will rise to the highest in the afternoon. Therefore, it can be said with certainty that the best time for exercise is in the afternoon. During this time, your muscles are warm, full of energy, steady heart rate, and have low blood pressure. But scientists also warn that don’t think that the law of the biological clock determines everything. The best time for your exercise depends on whether you can do it on time. To arrange the time in a time that will not affect normal work, and don’t always think about the body’s biological clock. Before deciding when to exercise, you’d better ask yourself two questions. First, what is your work and rest time? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or, is it necessary for you to adjust your morning, afternoon, or evening exercise? Second, when do you feel your best? Do you have trouble getting up in the morning? Are you the kind of procrastinator? In that case, you will definitely be ranked last for exercise. You may think that you are more active in the morning, you are in the best state and you are willing to exercise in the morning, but have you ever thought that you still have a whole day to do and you still need more energy to deal with the day’s affairs. But ironically, early morning exercise has one of the biggest advantages over afternoon exercise: it is easier for people to persevere. Because at this time, there will be no scheduling conflicts in exercise, and people will not be distracted by other things. Perseverance is a very important factor in exercise. However, no matter what time you choose, follow the suggestions below to make your exercise more effective and more fun. Exercise in the morning: 1. Put away the clothes for the next day at night. When the alarm goes off, you can jump up directly instead of looking for clothes and shoes everywhere. 2. Set up two alarm clocks, one by the bed and one in the room, which can prevent you from being lazy. 3. Find a partner. Usually, it’s fun to work out with a partner, so why not add this to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to persevere. Exercise in the afternoon or evening: 1. Determine the exercise time and stick to it. Don’t let other things distract you and give up exercise. Try your best to schedule the time for Sunday night. If you have any small adjustments, you can, but it must not affect the achievement of your goals. 2. If you exercise outdoors, pay attention to safety. Prevent heatstroke and dehydration in summer. Drink plenty of water.
