2. If the maximum heart rate is above 180 according to the reading of the heart rate meter, it should be said that it is ok, because you can't keep such a high heart rate all the time, depending on how long you keep it at different heart rate stages throughout the whole process. It should be said that keeping such a high heart rate will make you do too much anaerobic exercise, which is not conducive to your exercise, so lower your heart rate.
3. Actually, the method of calculating the maximum heart rate by age still has some disadvantages. If you have a good aerobic foundation, your maximum heart rate is several beats higher than calculated. If your gym instructor has been trained by a professional spinning coach with more than two stars, he can help you test your maximum heart rate. Remember, it must be tested under the supervision of professionals. If not, it must be controlled according to the calculation method. Judging from the research results,
Remember, rotation is a training method, not a "group gymnastics" course that must follow the overall course rhythm. You should control your heart rate and exercise rhythm according to your physical condition, so don't blindly raise your heart rate in order to keep up with the rhythm of the course, which will only do harm to your body.
5. If you must keep up with the rhythm of the course and control your heart rate, you can control it from the magnitude of resistance, because heart rate is directly related to the magnitude of resistance and the speed of pedaling. If you want to achieve a faster pedaling frequency and don't want your heart rate to rise too high, then you have to reduce the resistance.
6, but also pay attention to the resistance can not be reduced too little, or no resistance, especially when standing, if the resistance is too small, it will make your body difficult to control the balance, too fast, it will be difficult to control, easy to fall off the bike or feet slip out of the foot cover, causing injuries. Therefore, there is a certain limit to reducing the resistance, that is, let your feet feel the resistance, and it is your foot's stepping that drives the wheel to turn.
And when standing, the resistance should be enough to support your weight, and you must never feel empty.
Be sure to remember that you must exercise according to your physical condition, and you can't force the rhythm. Controlling heart rate is the principle you should pay attention to.