How to use the exercise bike for the elderly?
It is best for the elderly to ride freely, and the riding time is about 20 minutes to 30 minutes each time. The riding speed can be freely mastered. 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. Pay attention to breathing when riding, and take my breath as the degree. In addition, you should consciously take the initiative to breathe.
Attention should be paid to intensity control when riding, and the heart rate is generally 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, and the elderly are generally controlled at 90- 130.
Matters needing attention in using exercise bike for the elderly:
1, according to their own pulse intensity to control the speed of the exercise bike, can effectively exercise people's cardiovascular system.
2. Riding an exercise bike at a medium speed of 10 km per hour for 25 to 35 minutes continuously, while paying attention to deepening breathing, is conducive to the improvement of cardiopulmonary function.
3. Change the speed when riding an exercise bike. Ride slowly for a few minutes, and then ride quickly for a few minutes, so that cycling alternately can effectively exercise heart function.
4. After riding an exercise bike for a long time, you can adjust the function of going uphill and downhill, which can effectively improve the strength and endurance of your legs.
That's how to use the old-age exercise bike brought by Bian Xiao. The whole contents of the precautions for the elderly to use the exercise bike.