Can be divided into four types, 1, in order to lose weight and burn fat, 2 in order to improve cardiopulmonary function. In order to improve muscle endurance or draw muscle lines. 4, in order to consume more calories (general fitness or create conditions for the next aerobic fat burning)
1, if you want to lose weight, you need to control your heart rate to 65%-75% of the maximum heart rate throughout the whole process, and add a small number of standing postures to the main framework of the riding behavior course with low resistance in sitting position.
2. In order to improve the cardiopulmonary function, the heart rate should be controlled at 75%-85% of medium and high intensity. The content of the course should be changeable, mainly simulating mountain climbing and peaceful sprint. Speed, low resistance and high resistance, standing posture and sitting posture.
3. Improving muscle endurance and depicting muscle lines require the same high-intensity courses, and almost the whole process simulates mountain climbing.
The course is always in a state of medium and high resistance. Standing posture is the main action.
4. In order to consume more calories. There is almost no high resistance in standing climbing, and the whole process is low resistance, but the rhythm changes quickly. Switch directly between sprinting on the flat ground and riding on the flat ground. For example, flat sprint 1 minute, combined with flat slow riding for 2 minutes.