Matters needing attention in riding an exercise bike. Exercise bike is a common fitness equipment. Many people can often ride an exercise bike in the gym to exercise, because the exercise bike is simple to operate and can improve the metabolism of the body. The following are the precautions for riding an exercise bike.
Precautions for riding an exercise bike 1 Benefits of riding an exercise bike Exercise leg muscles.
Through the continuous riding of the exercise bike and exercising with different intensities and resistances, the leg muscles can be effectively exercised and the strength and endurance of the legs can be improved.
Improve joint flexibility
When riding an exercise bike, you will keep pedaling. Due to the traction of the gluteus maximus and biceps femoris at the back of the thigh, your joints such as hip joint, knee joint and ankle joint can be fully moved and the flexibility of joint parts can be improved. Therefore, exercise bikes are also suitable for middle-aged and elderly people and people with walking difficulties.
Prevent heart disease
Riding an exercise bike helps to promote the blood circulation of the body, make the blood flow smoother, and further strengthen the microvascular tissue, thus strengthening blood vessels and preventing heart disease.
Exercise cardiopulmonary function
Riding an exercise bike can exercise visceral endurance and help expand the heart. During riding, there is more blood supply to the lower limbs, and the change of heart rate will change with the change of pedaling speed. Long-term exercise helps to enhance myocardial contractility. Enhance the elasticity of blood vessel wall, thereby improving cardiopulmonary function.
lose weight
Riding an exercise bike belongs to aerobic metabolism. Through continuous cycling exercise, you can burn calories and excess fat in your body while exercising.
relieve stress
For those white-collar workers who don't have much time to exercise, riding an exercise bike can be very convenient to exercise in their spare time, not only to exercise, but also to relax and release stress during riding.
Convenient for doing other things
When riding an exercise bike, there is nothing more exciting than spinning. You can choose to read, chat or watch TV when riding.
No noise influence
In the process of riding an exercise bike, there will be no great noise, and there is no need to worry about affecting others when exercising at home.
Disadvantages of riding an exercise bike: pudendal injury
If the seat, height and posture of the exercise bike are not suitable for you, it is easy to hurt your genitals. If a man is squeezed like this for a long time, it will easily lead to impotence. If you have symptoms of pudendal discomfort while riding an exercise bike, you must seek medical advice in time.
Cause ass pain
When riding an exercise bike, the seat and buttocks are the main support points, and most of the weight will be pressed here during exercise, while when riding an exercise bike, the buttocks will rub against the seat. Therefore, the exercise of the exercise bike for a long time or the intensity is too large, which may lead to poor blood circulation in the buttocks or skin damage in the buttocks, resulting in hip pain after riding.
Produce sports injury
Although the probability of sports injuries is smaller than that of treadmills and other fitness equipment, it will not completely avoid sports injuries. In particular, improper seat adjustment and incorrect posture will also lead to great impact on knees and lumbar vertebrae, resulting in sports injuries.
Precautions when riding an exercise bike Seat adjustment
When the pedal is in the lowest position, your legs should be almost straight, but not completely straight. You shouldn't tilt your legs or twist your hips to reach the pedals. When the pedal is at the highest point, there should be no pressure on the knee. If it is a recumbent exercise bike, you should adjust the seat back and forth, which is better than adjusting it up and down, but the principle is the same.
Adjust the handle position correctly (if adjustable)
When you get to your position, your arms should have room to stretch to both sides along your shoulders. Don't twist your body for comfort. For people who are very tall or short, the adjustment of position is very important. Know the exhibition stand: for example, know how many strength grades the exercise bike has, some are 12, and some are 40. If you start level 6 exercise as soon as you ride a bike, it won't work, because the same level 6 may be two completely different concepts of exercise intensity. In addition, pay attention to the rhythm-that is, the revolutions per minute (ipm revolutions per minute) that you "ride".
It's a good idea to constantly change the pace of exercise. You may be willing to do an exercise with an intensity of 80 rpm for 5 minutes, and then change to an intensity of 100 rpm for 30 seconds under the same tension.
Adjusting pedal sleeve
It's better to be comfortable, but don't hinder the blood circulation of your feet: if there is a cover on the pedal of the exercise bike, it will be more comfortable and efficient than riding an exercise bike without a cover. Don't remove the pedal cover, lest the next person should install it again.
When pedaling, don't pedal hard with only one foot.
Otherwise, your feet and calves will be very painful. The correct way is to press down with the front of the sole, pick it with the heel when pressing down, and then pull up the pedal with the upper part of the sole.
Don't bend too much.
Bowing your back can easily cause back and neck pain. Don't involve your upper body too much. Instead, hold your chest out, lean your shoulders backwards, naturally, in line with your shoulders, and tuck in your abdomen. Exercise bike is different from other equipment, it is not a full-body exercise equipment, so don't try to turn it into a full-body exercise. If you shake badly from side to side, gnash your teeth or have to hold the handle hard, then you should reduce the intensity of exercise.
warm up
Be sure to warm up and ride slowly before each ride, and then exercise moderately after your body starts to get hot. This can prevent cardiovascular system problems.
Make a good record
It is best to make a record after each ride, including riding time, speed, pulse, body feeling, etc., to help you sum up a set of exercise methods that suit you.
It is not suitable for cycling during menstruation.
Avoid intensive cycling during menstruation.
Precautions for riding an exercise bike 2 Which is better, an exercise bike or a treadmill?
Whether it is an exercise bike or a treadmill, we can both keep fit and lose weight, and we can't say which is better. However, due to the different exercise mode and intensity, there will still be differences in choosing an exercise bike and a treadmill.
Treadmill can reduce fat better.
Treadmill does a lot of exercise. If the exercise bike does not start outdoor mountain climbing or mountain environment exercise, the treadmill may exercise several times as much as the exercise bike. Therefore, treadmill exercise can consume more calories than riding an exercise bike, and the fat burning effect is better.
Treadmill exercises the whole body better.
Treadmill is an aerobic fitness equipment, which can do whole-body exercise. During the exercise, all muscles of the whole body can participate in the exercise, so as to realize the exercise of different parts of the body.
It is good to choose an exercise bike to exercise your legs.
If you just want to exercise leg muscles, you can choose an exercise bike, which is more for leg muscles.
The exercise bike is safer.
Compared with treadmills, exercise bikes are safer. Treadmill has a great influence on the joints of the body, and it is prone to slip and other accidents. Therefore, it is safer to choose an exercise bike for people who have suffered knee injuries or have not exercised for a long time.
Using an exercise bike is good for the elderly.
Old people are not suitable for high-intensity running on treadmills, which is not safe enough. Compared with treadmills, exercise bikes are suitable for people of different ages, and it is safer for the elderly to use exercise bikes.
The exercise bike is quieter
Most treadmills make a lot of noise during exercise, while exercise bikes make a little noise and don't vibrate. Therefore, for people who want to make less noise, it will be better to choose an exercise bike for exercise.
Exercise bikes take up less space.
If you want to exercise at home and don't want this equipment to take up too much space, then choosing an exercise bike is better than a treadmill. Treadmills are heavy, difficult to move and take up space. Exercise bikes are light and compact, easy to move, and even some exercise bikes have folding function to save space.
Introduction of Exercise Bike and Treadmill Exercise Bike
In the field of sports science, it is called "power bicycle", which can be divided into two types: vertical and back-mounted (also known as horizontal) exercise bikes. It can adjust the intensity (strength) during exercise to achieve the effect of fitness, so people call it an exercise bike. Aerobic fitness equipment is a typical simulated outdoor exercise, also called cardiopulmonary training equipment. Mainly through long-term, moderate-intensity physical exercise, it can promote cardiovascular exercise, speed up metabolism, enhance the function of heart and lung, and thus improve the physical fitness of the body.
Treadmill
Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment. ? A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod extends to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, which can help users exert their strength, and has the characteristics of labor-saving folding and stable support.
The difference between an exercise bike and a treadmill is the amount of exercise.
Treadmill has a lot of exercise, which is several times that of exercise bike. For friends who want to exercise harder, you can choose a treadmill. In addition, because it is not safe for the elderly to get on and off the treadmill, the treadmill is more suitable for young people.
The exercise car has the function of simulating the outdoor mountain environment. After using this function, the intensity and amount of exercise of riding are also great, which is suitable for young people.
If the exercise bike is not used for outdoor mountaineering and mountain environment, it can be used by men, women and children.
Comparatively speaking, exercise bikes can be used by people of different ages, while treadmills are suitable for young people.
Different weight loss effects
In the case of daily exercise, treadmill and exercise bike lose weight in the same way, both by burning fat to lose weight. However, treadmills exercise more and consume more calories.
Does it make noise?
Most treadmills are loud when they exercise, which will affect the downstairs.
The sound of the exercise bike is generally very small, it will not vibrate, and it will basically not affect the people downstairs.
Different prices
Treadmills are more expensive, generally about 2000 yuan, while exercise bikes are cheaper, as long as a few hundred yuan is better.
Does it take up space?
Treadmill is heavy, difficult to move and takes up a lot of space.
The exercise bike is light and compact, easy to move, and some exercise bikes also have folding function, which is very suitable for places with relatively small rooms.
Of course, if you have the conditions, you can also buy them together and use them in combination. The fitness effect will be better.
Tips:
There is no universal definition of choosing an exercise bike or a treadmill. Suggestions can be based on their actual situation, as well as the purpose of exercise, and then look at the choice of fitness bike or treadmill.