The correct way to use the exercise bike Are you using it correctly?
Table of contents
Fitness for young people
Applicable fitness methods for middle-aged and elderly people
How to use the exercise bike correctly
As one of the three giants of fitness equipment, the exercise bike has always been loved by fitness enthusiasts, but recently I found that many people think that the fitness effect of the exercise bike is not ideal. It was later discovered that there was a problem with the way of using the exercise bike. You must know that there is a reason why the exercise bike can be ranked among the top three fitness equipment.
Fitness for young people
①Warm-up stage: ride for five minutes, the speed should not be too fast.
②High-intensity stage: Ride at 80% to 100% of your physical strength for five minutes, and then slow down and ride freely for five minutes. Do not ride too fast when slowing down.
③Recovery stage: Ride at 50% strength for ten minutes, and gradually slow down until you stop.
④ Enhancement stage: young people can also selectively set up some difficult cycling environments. Such as increasing the intensity of fitness by increasing the load.
Applicable fitness methods for middle-aged and elderly people
①Using the free-riding method, each riding time is about 20 minutes to 30 minutes.
②The riding speed can be controlled freely. It must be slow at the beginning, and then it can be gradually accelerated, but it needs to be gradually slowed down before the end of the fitness.
③Pay attention to mastering your breathing while riding, so that your own breathing does not appear as shortness of breath. Also, consciously breathe actively.
④ Also pay attention to the intensity control when riding. Generally, the heart rate should be controlled within the maximum heart rate range. That is the upper limit = (220-age) × 80%, and the lower limit = (220-age) × 60%, which is the maximum and minimum safe heart rate range.
How to use the exercise bike correctly
1. Free riding method: The so-called free riding is a kind of riding that does not limit the time and intensity of riding. The main purpose is to relax the nerves, relax the muscles, and relax the breathing. In the general warm-up stage, ride for 5 minutes, and the speed should not be too fast.
2. Intensity riding method: Generally, there are two specific methods. One is to specify the riding speed of km/h each time, such as riding at a speed of 20 kilometers per hour for 30 minutes. The second is to regulate your own pulse strength to control your riding speed, such as riding with a pulse of 120 beats per minute for 30 minutes. This riding method greatly stimulates the heart and lungs and can effectively exercise the human cardiovascular system.
3. Intermittent riding method: The specific method is to ride alternately between fast and slow. In the warm-up stage, ride slowly for 5 minutes; in the high-intensity stage, ride at 80%-100% of your physical strength for 5 minutes, and slow down for 5 minutes. , Don’t go too fast when decelerating and riding.
4. Aerobic riding method: mainly riding at a medium speed, usually about 30 minutes. When exercising with this method, you should also pay attention to strengthening deep breathing. Works great.
Written by: JOYEN
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