1. Ride at least three times a week for more than 30 minutes each time. This can ensure that the body gets enough exercise and stimulation, so as to maintain the fitness effect.
2. Pay attention to a healthy diet. A reasonable diet can provide enough energy and nutrition to help the body exercise and recover better. It is recommended to eat more healthy foods such as vegetables, fruits, whole grains, low-fat dairy products and lean meat.
3. Arrange the rest time reasonably. Proper rest can help the body recover and repair, and avoid excessive fatigue and injury. It is suggested to arrange a rest time for one or two days a week, or give your body enough recovery time after intensive training.
4. Increase the difficulty and challenge. Gradually increasing the riding time and intensity, or trying different riding methods and routes, can keep the body fresh and challenging, thus maintaining the fitness effect.
5. Pay attention to safety. Pay attention to safety when riding an exercise bike, wear protective equipment such as helmets, and choose a safe riding route and place to avoid accidental injuries.