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Dezhou Strongway Fitness Equipment
Exercise bikes-an irreplaceable exercise bike
Exercise bikes have the incomparable advantages of bicycles-they can freely exert their own riding speed , and they can observe the speed, time, heart rate value , etc. at any moment through the electronic watch on the exercise bike; There is also a strong sense of security.
Riding an exercise bike requires almost no technique, but the purpose of the exercise is different, and the method of riding is also different-
(1) Aerobic exercise riding method Riding an exercise bike is a very good aerobic exercise program. It can not only exercise, but also has a strong auxiliary medical function. Bodybuilders can be used to prevent obesity or lose weight. You can choose different riding methods to improve cardiovascular function, etc. The specific training methods are:
Free riding-The riding time is not less than 30 minutes per day , and the speed can be controlled so that there is no significant change in breathing rhythm.
Intermittent cycling-the specific method is as follows:
Warm up for 5 minutes and rest for 2 minutes;
Ride at 60% intensity for 5 minutes and rest for 3 minutes;
Ride at 80% intensity for 3-5 minutes and rest for 5 minutes;
Ride at 50% intensity for 5-10 minutes, deepen breathing, and relieve fatigue.
(2) Intensity riding method This is a fitness method that men prefer. It can improve the strength and endurance of leg muscles while improving the cardiopulmonary function, and shape the perfect leg shape. Warm up for 5 minutes, then ride at 80% for 5 minutes, rest for 3 minutes, then ride at 100% for 2 to 3 minutes, rest for 3 minutes, and ride at 60% for 5 to 10 minutes (Pay attention to breathing actively and deeply to relieve fatigue).
[Training Note] The cardiovascular system has a large stimulatio n, so it needs to undergo certain training before it can be performed. Patients with heart disease, middle-aged and elderly people must be careful.
(3) Vigorous cycling It is mainly to simulate cycling around mountain roads , such as hills, gentle slopes, and slopes. There is a strong demand for leg strength when riding and requires a certain foundation.
[Training Note] It is best to exercise under the guidance of professionals at the beginning, and you need to be persistent.