The first is aerobic, or that is to say, set a resistance according to your own ability and ride at a certain speed.
Advantages: quick hands and little impact on knees. After consuming muscle glycogen (about 20 minutes after exercise), aerobic exercise will directly use fat as energy, or directly reduce fat. However, this method has a moderate degree of cardiopulmonary exercise. In addition, if you always repeat an aerobic exercise, the human body will try to adapt, resulting in a decrease in calorie consumption.
Then HIIT. I suggest that Baidu take a look at this training mode, which is very popular now. To put it bluntly, it is variable speed exercise.
Advantages: the entry is relatively simple, and the influence on the knee is controllable. Basic training can be understood as 1 minute sprint (100- 120 rpm) and 1-2 minutes "relaxation" (80- 100 rpm) alternately after full warm-up, and finally relax and finish. There is no rest in the middle, which will make the heart beat fast. Need some cardiopulmonary function as the foundation, plus a little guidance (there are many tutorials online). Of course, the exercise time of HIIT is usually shorter than aerobic exercise, at least you don't have to worry about consuming glycogen for 20 minutes first, because HIIT consumes fat after exercise.
Finally, spinning.
The highest strength, the most difficult to get started, has a great impact on the knee. Not suitable for people with great fitness. Usually a certain atmosphere and encouragement are needed in the gym, which can be understood as high-intensity HIIT.
Finally, exercise and fitness are good, but if you really want to lose fat, you have to keep your mouth shut. But on the other hand, the improvement of cardiopulmonary function brought by exercise is tangible, so personally, losing weight is not the key, the most important thing is good health, energy and energy!