How to use the exercise bike correctly during fitness? The following is the relevant information I collected for your reference only!

How to use indoor exercise bike and matters needing attention

Compared with other equipment, using indoor exercise bike can greatly reduce the possibility of injury, but there is still the possibility of injury or discomfort. Here are some suggestions to help avoid the above situation:

1. Seat adjustment: When the pedal is in the lowest position, your legs should be almost straight, but not completely straight. You shouldn't tilt your legs or twist your hips to reach the pedals. When the pedal is at the highest point, there should be no pressure on the knee. If it is a recumbent exercise bike, you should adjust the seat back and forth, which is better than adjusting it up and down, but the principle is the same.

2. Adjust the handle position correctly (if it can be adjusted): When you reach the handle position, your arm should have room to stretch to both sides along the shoulder direction, and don't twist your body for comfort. For people who are very tall or short, the adjustment of position is very important. Know the exhibition stand: for example, know how many strength grades the exercise bike has, some are 12, and some are 40. If you start level 6 exercise as soon as you ride a bike, it won't work, because the same level 6 may be two completely different concepts of exercise intensity. In addition, pay attention to the rhythm-that is, the revolutions per minute (ipm revolutions per minute) that you "ride".

It's a good idea to constantly change the pace of exercise. You may be willing to do 80 rpm exercise for 5 minutes, and then switch to 100 rpm exercise for 30 seconds, under the same tension.

3. Adjust the pedal cover to be comfortable, but don't hinder the blood circulation of the feet: If the pedal of the exercise bike is covered, it will be more comfortable and efficient than riding an exercise bike without a cover. Don't remove the pedal cover, lest the next person should install it again.

4. When pedaling, don't pedal your feet hard: otherwise your feet and calves will be very painful. The correct way is to press down with the front of the sole, pick it with the heel when pressing down, and then pull up the pedal with the upper part of the sole.

5. don't bend over too much: bending over can easily cause back and neck pain. Don't involve your upper body too much. Instead, hold your chest out, lean your shoulders backwards, naturally, in line with your shoulders, and tuck in your abdomen. Exercise bike is different from other equipment, it is not a full-body exercise equipment, so don't try to turn it into a full-body exercise. If you shake badly from side to side, gnash your teeth or have to hold the handle hard, then you should reduce the intensity of exercise.

6. Ensure the firmness and stability of the exercise bike: In a gym in new york, when a young man was exercising vigorously, the exercise bike fell apart, rushed out and smashed two windows-the young man was still sitting on it. Ironically, the young man and his car landed right on the parking rack below. The doorman spoke at this moment: "Dude, you can't park there." In fact, we made up the last part of the plot, and the rest can be found in news reports. Although the young man was hospitalized later, he could hardly see the injury when he left.

Here are two ways to exercise with an exercise bike:

1, a high-intensity fitness method suitable for young people:

① Warm-up stage: Ride for five minutes, not too fast.

② High-intensity stage: Ride at an intensity of 80% to 100% for five minutes, then slow down and ride freely for five minutes. Don't ride too fast when slowing down.

③ In the recovery stage, riding at 50% intensity for 10 minute will gradually slow down until it stops.

In addition, young people can selectively set up some difficult riding environments. For example, the intensity of fitness can be improved by increasing the load.

2. Fitness methods suitable for middle-aged people:

① Free riding is adopted, and each riding time is about 20 minutes to 30 minutes.

② The riding speed can be freely mastered, and it must be slow at first, and then it can be gradually accelerated, but it needs to be gradually slowed down before the end of fitness.

(3) Pay attention to your breathing when riding, and your breathing will not be short of breath. In addition, you should consciously take the initiative to breathe.

④ Attention should also be paid to 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 are the maximum and minimum safe heart rate specifications.

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