Exercise bike is a common kind of fitness equipment, properly used can provide excellent cardiovascular training, fat reduction training, resistance training, beginners in the new contact with exercise bike riding, need to pay attention to 4 riding related knowledge, so that riding safer and more efficient.
cadence frequency
The cadence (RPM) is not only the number of times the pedal rotates per minute, it is an important indicator in riding. In the process of riding, the faster the pedal steps, the higher the cadence, the faster the vehicle speed. Riding with different frequencies, the corresponding riding posture and skills are also different, and the cadence is also an important basis for data analysis.
(Change riding position)
For example, for the same time of 1min, the total work is 3000 watts, the cadence is 60rpm, the output power of each pedaling is 50w, the cadence is 100rpm, and the output power of each pedaling is 30w. By comparison, 50w will consume more muscle strength, muscles will be more prone to fatigue, and 30w output will cause more muscle expansion and contraction, requiring more blood to carry oxygen to participate, and test cardiopulmonary function.
The cadence should pay attention to a range. Generally, beginners should be familiar with the perception of the range of 85-95rpm, which is of great help to the improvement of riding.
Resistance
Resistance is the core of indoor riding to simulate outdoor uphill and downhill flat ground. During riding, different resistances are adjusted to increase riding intensity. The smaller the resistance, the easier it is to ride, the greater the resistance, and the more difficult it is to ride.
Traditional exercise bikes usually use flywheels with large inertia to adjust the resistance. Heavier flywheels have a better muscle-increasing effect at low cadence. However, due to the strong inertia of the flywheel, it is easy to rotate the flywheel with pedals at high-intensity cadence. Unlike actual outdoor riding, it is easy to hit the feet. Therefore, it is not recommended to do too much high-resistance riding.
Time
The riding time should be determined according to the actual demand. The consumption of fat has been burning since the beginning of exercise, so as long as you move, it must be beneficial to your body. However, most of the time of riding is aerobic exercise, and the peak period of fat burning is after 30 minutes. Therefore, it is usually recommended to control the riding time at about 30-60 minutes. Novice exercise is recommended to start with 10 minutes and 20 minutes of exercise, Let the body adapt to riding first, not to suddenly produce a large load to the body burden.
Heart rate
The speed of heart rate is an important indicator of various sports and health. Nowadays, more and more professional courses will use heart rate to train. Real-time monitoring of heart rate during riding is very important. Veteran may be able to perceive changes in heart rate by feeling and breathing in the body, but it is not easy for novices and requires a long-term accumulation of experience. Therefore, novices must use monitoring equipment such as heart rate chest belt or heart rate watch, and do not ride blindly.
Riding has obvious training effects on legs, buttocks and core. Different intensities and resistance training directions are also different, but the most important thing is scientific exercise. Before starting riding, you must first understand and be familiar with the correct riding, so as to reap the fun and results of riding.