Among the exercise tools, an exercise bike is a very beneficial tool. Of course, using an exercise bike is also helpful to the human body, but many people don’t know how to exercise on an exercise bike. In fact, the main thing is to prepare before riding, Before riding, carry out the four steps of warming up, riding posture, and riding an exercise bike. So, what is a workout on an exercise bike? Let’s find out together.
Be prepared before riding
1. Wear appropriate clothing
Wear a loose sweatshirt when riding an exercise bike. Wearing tight clothes can easily lead to chafing or body aches.
2. Adjust the seat height
When adjusting the seat height, pay attention to adjusting the seat height so that the pedals are at the lowest point when riding and your feet can still be slightly bent. extent. In this way, you can avoid sitting unsteadily during riding and adjust your sitting posture.
3. Set the height of the handle
The height of the handle can be set according to your own habits. When you reach the handle, your arms should have room to move along it. The shoulders should be stretched out to the sides, and the body should not be twisted around for the sake of comfort.
If you want to watch TV while riding an exercise bike, or you are prone to back pain, it is best to adjust the handle higher; if you want to increase the amount of exercise, then adjust the handle lower appropriately, which is helpful for toning the buttocks. help.
4. Adjust the pedal covers
The adjustment of the pedal covers should be comfortable, but it should not block the blood circulation of the feet. If the steps of the exercise bike have covers, it will It is more comfortable than without a condom and has better exercise effect.
Warm up before riding
Before riding an exercise bike, you should fully warm up, such as stretching your waist, arms, and moving your knees and leg muscles. This can help the body's muscles and joints enter a state of movement faster.
Use the correct riding posture
1. Pedaling posture
When pedaling on an exercise bike, you cannot just use your toes to push, otherwise it will cause your feet to and leg pain. The correct way is to press down with the front of your feet, step hard with your heels when pushing down, and then pull up the pedals with the upper parts of your legs.
2. Sitting posture
If you bend over and arch your back while riding, it may easily cause back and neck pain. Remember that the exercise bike is not a full-body exercise equipment. Do not overexert your upper body. participate. The correct posture should be to hold your chest up, shoulders hanging back naturally, and contracting your abdomen at the same time.
Four ways of riding an exercise bike
During the process of riding an exercise bike, there areFour riding methods: slow riding, medium speed riding, fast riding, and a combination of fast and slow riding.
1. Slow riding: During riding, the heart rate should not exceed 65% of the maximum heart rate. The riding time lasts for more than 20 minutes. It can burn more fat and is more suitable for the purpose of losing fat. crowd.
2. Moderate-speed cycling: Moderate-speed cycling controls the heart rate at 65%-85% of the maximum heart rate, which can exercise cardiopulmonary function and the body's aerobic exercise capacity.
3. Rapid cycling: the heart rate can reach 85% of the maximum heart rate. In this process, the body mainly supplies energy through glycogen anaerobic glycolysis, which can provide anaerobic energy for the whole body, especially the thigh muscles. Athletic ability.
4. A combination of fast and slow riding: In addition to taking into account aerobic capacity, anaerobic capacity, and cardiopulmonary function, it can also increase the fun of exercise. If you can get scientific guidance and adopt a more reasonable combination of speed and slow exercise, you will achieve better fitness results.
When exercising on an exercise bike, it is best to alternate the above methods to achieve better exercise results.