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.