In the gym, many people often ride exercise bikes to exercise. Exercise bike is a very popular fitness equipment, which has a large amount of exercise and good fitness effect, and is deeply loved by people. So how to ride a fitness bike with good fitness effect? Let's take a closer look!
How to ride an exercise bike well
Warm up before riding an exercise bike.
Before exercising on the fitness car, you must do enough warm-up exercises, such as jogging, squatting, leg lifting, joint exercise and so on. , make your body slightly hot and sweaty, usually 5- 10 minutes.
Adjust the exercise bike before riding a bike.
The fitness bike should adjust the seat to a suitable height, so that when pedaling to the lowest place, the knee joint can not be completely straight; When pedaling to the highest position, the knee flexion is not less than 90 degrees as the benchmark.
Correct posture of riding an exercise bike
The wrong riding posture will not only affect the exercise effect, but also cause harm to the body. For example, bow one's head, bend one's back, roll one's legs outward, and irregular pedaling movements are all incorrect postures in riding.
The correct sitting posture of riding an exercise bike: lean forward slightly, straighten your arms, tighten your abdomen, adopt abdominal breathing, keep your legs parallel to the beam of the bike, keep your knees and hips in harmony, and pay attention to the riding rhythm.
Correct pedaling posture when riding an exercise bike: Correct pedaling should include four coherent movements: pedaling, pulling, lifting and pushing. First step on the sole of the foot, then retract the calf, then lift it and finally push it forward, thus completing a pedaling cycle. Pedaling with such rhythm can not only save physical strength, but also improve speed.
The correct speed of riding an exercise bike
The amount of exercise, frequency and intensity are the three principles of exercise. For those who just started riding an exercise bike, it is suggested that you can find a suitable frequency first and then increase the amount of exercise. The average person tramples about 60 to 80 times a minute. Every ride requires at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly.
Different riding methods have different purposes.
For the purpose of losing weight.
For people who want to lose weight, aerobic exercise can be used if riding an exercise bike, that is, it is not difficult to adjust the resistance to the body load.
The intensity of this method is moderate exercise intensity, and it takes more than 30 minutes to decompose fat and provide energy for exercise. Therefore, the riding time should be more than 30 minutes, and about 40 minutes is the most suitable, and the heart rate can reach 100- 1 10 times/minute.
A person who aims to exercise muscles.
If you want to exercise your muscles by riding an exercise bike, you can choose a short and intense riding mode. Choose effortless resistance, warm up and slowly cycle for 5 minutes, then cycle for about 5 minutes as soon as possible, and the heart rate will reach 170- 180 beats/min, and then gradually slow down for 5- 10 min, so that the heart rate can be restored to within 100 beats/min. As a group, you can do several groups in succession, and arrange a rest of 3-5 minutes between groups. Or increase the resistance load first, and then gradually reduce the load, so that the heart rate gradually recovers.
Four riding modes of exercise bike
A long and slow journey
The heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy, so it is more suitable for obese people with the purpose of reducing fat.
Fast riding
The heart rate can reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise ability of the whole body, especially the thigh muscles, and help to raise the anaerobic threshold. In other words, physical discomfort after strenuous exercise will be postponed, which will help us engage in higher-intensity exercise or stick to high-intensity exercise for a longer time. In addition, fast cycling also has great exercise value for cardiopulmonary function.
Combination of fast and slow riding modes
In addition to giving consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, it can also increase the fun of exercise. If we can get scientific guidance and adopt a more reasonable combination of fast and slow exercise, we will achieve better fitness effect.
Medium speed riding
In other words, controlling the heart rate to 65% to 85% of the maximum heart rate is a good way to exercise cardiopulmonary function and aerobic exercise ability.
It is best to use the above methods alternately during exercise, but only one of them is the main one, supplemented by other methods at the same time, in order to achieve better exercise effect.
In addition, at the beginning of exercise, bodybuilders should not ride too fast, usually in 2040 minutes. If they feel tired, they can slowly ride 12 minutes every once in a while to recover their strength. After a period of time, gradually increase the intensity and duration of exercise.
What should I pay attention to when riding an exercise bike?
1, it is best for women to ride less or not ride an exercise bike during menstruation.
2. The seat should not be too high and elastic to prevent the hips from twisting left and right when riding and reduce local friction; If the seat is too hard, you can cover the seat with a soft seat cover made of foam plastic to reduce the friction between the seat and the genitals.
3. The height and angle of the car seat should be adjusted appropriately. The seat is too high, and the hips will inevitably twist left and right when riding a bicycle, which is easy to cause perineal abrasions; The front of the car seat is upturned, which is more likely to damage the perineum.
4. When riding for a long time, we should pay attention to changing the riding posture, so as to move the center of gravity of the body and prevent the perineum from exerting force for a long time.
5. When riding an exercise bike, if you find that the perineum has uncomfortable symptoms, you should find out the reasons in time. If there is something wrong with the seat, it is necessary to eliminate or improve it in time, and pay attention to rest, and then ride a bicycle after the symptoms are eliminated; If you can't get rid of the symptoms, you should go to the hospital and ask a doctor for examination and treatment.