Riding an exercise bike
The exercise bike looks simple, but to achieve the effect of exercise, you need to master some methods:
★First of all, adjust the appropriate seat height.
The main point is: when pedaling to the lowest point, the knee joint should not be fully straightened; when pedaling to the highest point, the knee joint should not be bent less than 90 degrees.
★Aiming at different groups of people, according to different exercise purposes, there are different cycling exercise methods:
1. Those who aim to lose weight can do aerobic exercise and cycling. That is, adjust the resistance load so that you don’t feel strenuous, ride for more than 30 minutes, and about 40 minutes is the most suitable, and the heart rate can reach 100-110 beats/min.
The exercise intensity is moderate, and it takes more than 30 minutes to decompose fat and provide energy for exercise. This type of exercise is also a great way to improve your cardiorespiratory fitness.
2. Those who aim to strengthen their muscles can choose high-intensity, short-term cycling. Choose an effortless resistance, first warm up and cycle for 5 minutes at a slow speed, then cycle as high as possible for about 5 minutes, the heart rate reaches 170-180 beats per minute, and then gradually slow down and ride for 5-10 minutes, so that the heart rate returns to within 100 beats per minute.
This is a group, you can do several groups in a row, and arrange a 3-5 minute rest between groups. Or increase the resistance load first, and then gradually reduce the burden to gradually restore the heart rate.
This method has a strong stimulation to the muscles of the lower limbs and is suitable for young people.
3. For the elderly or those with knee injuries, do what you can. Elderly people can choose a lower resistance. When riding a bicycle, they should feel relaxed and free, breathe freely, and not hold their breath, to not increase the burden on the heart. We often use the method of heart rate reaching “170-age” to control exercise intensity.
For a 60-year-old man, the heart rate must reach a maximum of 110 beats per minute during exercise to show the effect. You can alternate between fast and slow when cycling, and there must be a slow warm-up and finishing process before the end. You can control the length of the exercise by yourself.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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