Cycling fitness includes aerobic cycling, intensity cycling, strength cycling, intermittent cycling and bow cycling. When bodybuilders do aerobic exercise by stationary bicycles, they consume glycogen converted from food in the human body within the first 20 to 30 minutes of exercise. After 30 minutes of exercise, the body begins to break down body fat.

Fixed bicycle exercise for less than 40 minutes can exercise the heart and lungs to a certain extent, but it can't consume more fat. If you ride a bike for more than 1 hour, your body will metabolize more muscles than the bodybuilder wants to lose fat. But the more muscles there are, the more calories are metabolized, so it is not easy to get fat.

1, aerobic cycling method: moderate-speed cycling, usually about 30 minutes, while paying attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.

2, intensity riding method: first of all, you must specify the riding speed every time, and then you must specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.

3. Strength riding method: riding hard according to different situations, such as uphill and downhill, can effectively improve the strength or endurance quality of the legs, and can also effectively prevent the occurrence of thigh bone diseases.

4. Intermittent riding method: When riding a bicycle, ride slowly for a few minutes, then ride fast for a few minutes, then slow down and then fast. This alternating cycle of exercise can effectively exercise people's heart function.

5, arch riding method: using the arch of the foot to contact the bicycle pedal for riding, can play the role of massaging acupuncture points. The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, and the effect is better when exercising in the windward or uphill.

The best effect: There are many kinds of healthy fat-reducing exercises, and cycling in the gym is a good choice. However, we should pay attention to the time of exercise, neither too little nor too much. In the gym, stationary bicycles are the most popular, because not only can you sit on them and watch TV and listen to music during exercise, but even horizontal stationary bicycles are equipped with backrest, which is really comfortable.