1. Whether riding or other sports, the intensity of exercise is gradually changing from weak to strong. Be sure to warm up before exercise and prepare your muscles for the next high-intensity exercise. Adequate warm-up will also reduce sports injuries. When a novice starts, don't pursue calorie burning excessively, but pay attention to learning various riding skills from the coach.

2. When riding, relax the upper body, concentrate on the pedal, and the hips fall on the widest and softest part of the seat. Don't swing your hips from side to side when riding, don't shake your head, and don't shrug your shoulders when riding in a sitting position.

3. Stepping is divided into: stepping, stepping, lifting, pulling, and doing circular motion with both feet. The rounder you step, the more efficient you step and the easier it is to ride.

4. In the process of riding, we should control the intensity according to our own needs, and better achieve the training goal within the effective control range. It is suggested that exercise intensity can be monitored by heart rate or power data, which is an avant-garde and scientific training method at present.

5. Exercise needs a certain intensity, so zero resistance riding is not recommended.

6. Beginners don't need to keep up with the coach's rhythm, but do what they can according to their physical condition. They can follow the music rhythm and the coach's guidance to find the most suitable resistance and rhythm.