Exercise bike exercise method

Although the exercise bike is relatively easy to operate, and sports injuries are relatively small treadmill, but ride the exercise bike also need to master the correct exercise bike exercise method, in order to have a good exercise effect. So how is the correct exercise bike exercise method? How to ride the exercise bike to have the exercise effect?

Prepare before riding

Wear the right clothes

Wear a loose sweatshirt to ride the exercise bike, if you wear tight clothes, it is easy to cause abrasions or general soreness.

Adjust the height of the seat

When adjusting the seat height, be careful to adjust the seat height to the extent that when riding with the pedals at the lowest point, your feet can still maintain a slight bend. This will prevent you from sitting unsteadily during the ride and to adjust the sitting position.

Set the height of the handle

The height of the handlebar can be set according to your own habits, you should have room for your arms to stretch out to the sides along the shoulders while reaching the handlebar, you should not twist your body around in order to be more comfortable. If you want to ride the exercise bike while watching TV, or easy to back pain, it is best to adjust the handle higher; if you want to increase the amount of exercise, then the handle is properly adjusted lower, for beautiful hips help.

Adjust the pedal cover

Pedal set adjustment to comfortable, but also can not block the blood circulation of the foot, if the exercise bike pedal set, will be more comfortable than no set, exercise effect is better.

Warm up before riding

Before riding an exercise bike, perform a full warm-up, such as stretching your waist, stretching your arms, and moving your knees and leg muscles. This will help the body's muscles and joints to enter the exercise faster.

Use the correct riding posture

Pedaling Posture

When pedaling on an exercise bike, you can't just use your toes to exert force, or it will cause pain in your feet and legs. The correct way to do this is to press down with the front of your foot, pedal hard through your heel while pedaling downward, and then lift the pedals upward by the top of your legs.

Sitting Posture

If you bend and arch your back during the ride, it is easy to cause back and neck pain. Remember that the exercise bike is not a full-body exercise device, so don't over-involve your upper body. The correct posture should be, chest up, shoulders backward natural down, while closing the abdomen.

Adopt the four riding methods of the exercise bike

In the process of riding an exercise bike, there are four types of riding methods: slow riding, medium speed riding, fast riding, and a combination of fast and slow riding. 1, slow cycling: the cycling process, heart rate does not exceed 65% of the maximum heart rate, cycling time lasts more than 20 minutes, can burn more fat, more suitable for fat loss for the purpose of the crowd. 2, medium speed cycling: medium speed cycling is to control the heart rate at 65%-85% of the maximum heart rate, can exercise cardiorespiratory function and aerobic capacity of the body. 3, fast cycling: heart rate can reach 85% of the maximum heart rate, this process the body is mainly through the glycogen anaerobic enzyme way to supply energy, can provide the whole body, especially the thigh muscles anaerobic exercise capacity. 4, the combination of fast and slow cycling: in addition to the aerobic capacity, anaerobic capacity, cardiorespiratory fitness, but also to increase the fun of exercise. If you can get scientific guidance, using a more reasonable combination of fast and slow exercise, but also to achieve better fitness results. Exercise bike exercise, it is best to alternate the above-mentioned ways, can achieve better exercise effect.

Different ways to use different ages

Suitable for young people's high-intensity fitness methods

1、Warm-up phase: ride for five minutes, the speed should not be too fast. 2、High-intensity stage: ride for five minutes at an intensity of 80 to 100 percent of my physical strength, then slow down and ride freely for five minutes, do not go too fast when slowing down. 3、Recovery phase: ride at 50% intensity for ten minutes, and gradually slow down until stopping. 4, in addition, young people can also selectively set some difficult cycling environment. Such as by increasing the intensity of fitness in the form of increased load, etc.

Fitness methods suitable for middle-aged people

1、Use the free riding method, each ride time is about 20 minutes to 30 minutes. 2、Riding speed can be freely mastered, the beginning stage must be slow, then can gradually speed up, but before the end of fitness need to gradually slow down. 3, when riding pay attention to master breathing, to my breathing does not appear shortness of breath as degree. Also be conscious of active breathing. 4, also pay attention to the intensity control when riding, generally should control the heart rate within the maximum heart rate range. That is, the upper limit = (220 - age) × 80%, the lower limit = (220 - age) × 60%, which is also the maximum and minimum safe heart rate range.

Each exercise time is more than 30 minutes

If it is to lose weight, then you must ensure that each exercise time in more than 30 minutes to ensure effective fat burning; if it is simply exercise, then you can set the time to ride the exercise bike according to their actual situation.

Exercise 3-5 times a week

In order to ride the exercise bike can achieve a good exercise effect, although it is not necessary to exercise every day, but also need to maintain the frequency of 3-5 times a week exercise as well.