Can I lose weight by riding an exercise bike?
Did you start reading magazines, reading e-books and playing mobile phones as soon as you got on the exercise bike? Doing so can certainly reduce the monotony and boredom when riding an exercise bike, but compared with concentrating on exercise, it will consume much less calories and the effect of exercise will naturally be greatly reduced.
If your goal is to lose weight, I suggest you don't do anything else when you ride a bike, just concentrate on cycling. Play a little music at most, so that the effect of exercise to lose weight will be much better. Of course, if it's just for fitness, it's not a big problem to play with your mobile phone or something.
How to use the exercise bike
1, improper adjustment of exercise bike seat
If the seat is adjusted too low, your legs will be greatly restricted when riding, because you can't straighten completely;
The seat is adjusted too high, and your toes have to work hard to pedal the exercise bike;
Or lying on the handlebar, riding in this position for a long time is not good for your health.
2, the correct use of exercise bike
The height of the seat needs adjustment. You can be interviewed on the exercise bike. Don't be lazy if your height is not suitable. Come down and adjust. Until the legs don't have to be too bent, it's comfortable to ride, and you can keep a comfortable posture with your hands lightly on the handle.
Weight loss skills of exercise bike
1, intensity riding method
Generally speaking, intensive cycling to lose weight can only be carried out after a stage of general training. Because the intensity of cycling is very stimulating to the cardiovascular system. This is even more cautious for heart patients and middle-aged and elderly people. The specific method is as follows:
Warm up for 5 minutes and rest for 3 minutes; Ride at 80% intensity for 5 minutes and rest for 3 minutes; 100% intensity for 3~5 minutes and rest for 5 minutes; Ride at 50% intensity for 5~ 10 minutes, and take a deep breath to help alleviate the fatigue caused by intensive cycling. This method can be modified according to the situation, but it is never allowed to ride at the beginning. Otherwise, it may cause unnecessary harm to the exerciser.
Step 2 Ride hard
It mainly simulates the riding environment of mountain roads, such as hills, gentle slopes and slopes. Increase leg strength when riding. Mainly to exercise the leg muscles and improve the strength and endurance of the legs.
3, aerobic exercise riding method
Science has proved that cycling is a very good aerobic exercise, which can produce many good effects on the human body. Preventing obesity is more obvious.
The specific method is:
1) Free riding: The riding time should be no less than 20 minutes every day, and the speed can be changed freely during riding. Mainly to prevent obvious changes in breathing rhythm.
2) Riding restriction method: The so-called riding restriction mainly refers to two aspects, one is to limit how many kilometers you ride each time, and the other is to limit how much heat you consume each time you ride.
There is no time limit for these two goals, and the limited plan shall prevail.
Note: No matter what the purpose of riding is, we should control the breathing rhythm and strengthen active breathing.
4. Intermittent riding method
Specific riding mode and intensity Take the initiative to rest after riding for a period of time. When the heart rate drops to a certain level, start riding again.