The exercise bike is a very classic dual-purpose aerobic fitness equipment with moderate exercise intensity, suitable for commercial gyms, home fitness, and postoperative rehabilitation. Especially for middle-aged and elderly friends, proper exercise can not only strengthen cardiopulmonary function, but also prevent cardiovascular and cerebrovascular diseases by promoting blood circulation.

If you are new to exercise bikes, whether it is a commercial exercise bike or a home exercise bike, you need to do what you can, and gradually increase the training time and intensity. You can start training for 25 to 35 minutes at the beginning, and slowly extend the time in 1 minute increments after your physical fitness is strengthened.

Suggestions for beginners:

1. First, perform a warm-up training for 5-10 minutes with low-intensity cycling

2. Switch to medium intensity cycling for 5 minutes

3. Next, adjust different intensities for training:

High intensity 1-2 minutes

Moderate intensity 5 minutes

High intensity 1-2 minutes

Moderate intensity 5 minutes

4. At the end, do a low-intensity ride for 5 minutes to relax

Suggestions for friends who use home fat-reducing exercise bikes:

1. First, perform a warm-up training for 5-10 minutes with low-intensity cycling

2. Switch to medium intensity cycling for 5 minutes

3. In the next 20 to 30 minutes, alternate between high-intensity (1-3 minutes) and medium-intensity (3-5 minutes) cycling training

4. At the end, do a low-intensity ride for 5-10 minutes to relax

Recommended use for interval training:

1. First, perform a 10-minute warm-up training with low-intensity cycling

2. Switch to medium intensity cycling for 5 minutes

3. Next, perform interval training in order:

High intensity 2 minutes

Low intensity 2 minutes

High intensity 2 minutes

Low intensity 2 minutes

High intensity 2 minutes

4. At the end, do a low-intensity ride for 5-10 minutes to relax

The main function of the exercise bike is to provide a new choice for people's physical exercise. Compared with going out for night running or cycling, the exercise bike does not need to consider too many weather factors and environmental factors, and does not need too much. site. However, a single indoor scene and environment is also a defect that is difficult to avoid when using an exercise bike. It is used with busy urban white-collar workers or elderly people at home to meet people's basic exercise needs. Higher-intensity and more professional exercises are recommended to go to professional fitness institutions.

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Fat is an important part of the body's proportion. Too much fat will lead to the appearance of obesity. At the same time, fat is a part of energy storage, and its daily consumption is also very small.

Comparing a pound of cotton with a pound of iron, a pound of fat is fluffy and soft cotton, and muscle is a dense piece of iron. This is why many fitness enthusiasts or sports athletes may not weigh less than obese people, but they are in better shape.

If you want a toned body, then reducing the body fat content (and body fat percentage) is very important. The body fat rate of normal men should be 12% to 20%, and that of women is 17% to 25%. If you want to see clear muscle lines, you must keep your body fat percentage below 14% for men and 19% for women.

After talking about body fat percentage, let's talk about fitness. For people with a body fat percentage of more than 30% for men and 35% for women, it is not suitable for running to reduce fat, because high-intensity or high-intensity exercise under heavy weight will greatly increase the burden on the body. In order to bear its own overload of fat, it is still "exacerbating the situation", and the body may strike every minute.

For obese people whose goal is to lose fat, the best item is swimming, followed by high-intensity intermittent exercises such as HIIT. For people who are in sub-health, aerobic exercise is the best way to adjust. For those who want to build muscles, strength training is indispensable.

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1. Push-ups

Target area: pectoralis major

Exercise method: In the living room or dining area, or even on the open space of the room, any place with enough space for you to put two single benches on the left and right, then use both hands as a support, leaning over on it. The action is the same as the daily push-up standard, with 12 sets as a group, three sets at a time.

Note: When doing push-ups, remember to retract your abdomen and hold your chest, stretch your chest as much as possible to make your muscles full and stylish. If you insist on doing it every day, the lines of the chest will be more obvious, and it will also help correct the hunchback.

Second, sitting and abdomen

Target area: abdomen

Exercise method: Place a single stool in the living room at home, and then sit on it, rely on the strength of your abdomen, raise your legs, and cross your legs upwards. Lift up 15 times at a time and do three sets. At the beginning, you can take a little rest in the middle, but the rest time should not be too long.

Note: This action is mainly for abdominal exercises, reducing excess fat in the abdomen, tightening the abdominal muscle lines, making the abdominal muscles stronger and more perfect. When doing movements, pay attention to lifting the legs by the amount of the abdomen, and feel the stretching of the abdominal muscles.

Three, squat against the wall

Targeted parts: legs

Exercise method: Choose a wall and squat slowly with the strength of your legs while holding the wall. It is best to hold a small object in your hand at the same time. Use 15 as a group and do 3 groups at a time.

Note: This action can effectively exercise the leg muscles, eliminate excess fat in the legs, and the shape of the legs will become better. Remember to keep your upper body straight while squatting. Squat down slowly. Don't rush up and down.

Four, leaning over rowing

Target area: back

Exercise method: Choose an open space in your home, hold two bottles of mineral water bottles filled with water in both hands, bend your knees slightly, collapse your waist, straighten your chest and hips, use the strength of your back to lift the mineral water bottle up by hand while inside your shoulders Close. Take 12 as a group and do 3 groups each time.

Note: This action can increase strength, reduce back fat, and modify back lines.

Five, prone and stand up

Target area: waist

Exercise method: Lie on your stomach on the bed, hold your head with your hands, and move your upper body up with the strength of your waist. Use a group of 15 and do three groups at a time.

Matters needing attention: Prone and stretch can be done on the bed, or after laying a yoga mat on the ground. When doing it, when the upper body is up, you can move up as much as possible to feel the best stretching of the waist muscles. Stay for about 3 seconds before you resume your movements.

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Power bike

Power bicycles (exercise bikes) are also one of the leading products of home fitness equipment. It is a standardized systemic aerobic exercise equipment and belongs to aerobic exercise with moderate exercise intensity.

The sports characteristics have the incomparable advantages of bicycles-you can freely use your riding speed, and you can observe the speed, time, heart rate value, etc. at every moment through the electronic display on the exercise bike. Applying it to stop exercising can not only effectively improve cardiopulmonary function, but also help strengthen leg muscles, lose weight and improve overall physical fitness. Moreover, because the seat cushion supports the weight of the hips, the joints will not be impacted by sports, which is more in line with the continuous, low-intensity exercise requirements emphasized by aerobic exercise.

Using the method to ride an exercise bike does not require any skills, unlike riding a bicycle, you are not afraid of falling. You only need to set the power level and pedal back and forth to complete the exercise. The screen on the handlebar will display various data, such as heart rate, breathing rate, time, speed, interval, and energy consumption. These data are convenient for exercisers to control the amount of exercise and adjust their exercise intensity in time.

Advantages effectively help the body to extinguish heat; high safety; small footprint.

The lack of exercise is single; the upper limbs are simply not involved in any exercise.

Applicable to all groups of people; especially suitable for patients with limited mobility, weak physique and rehabilitation.

The purpose of the recommended prescription exercise is different, and the riding method is also different. Most people recommend aerobic exercise riding method. After free riding, intermittent riding, etc., they can reach fitness, assist medical treatment, avoid obesity or weight loss, and improve cardiovascular Functions and other purposes. Exercise intensity can choose medium and small intensity according to its own conditions (the resistance can be adjusted between 5- , exercise 3-4 times a week, 45-60 minutes each time. If you want to lose weight, you need to increase the resistance to between 9-12, and keep exercising for no less than 40 minutes, 3 times a week. 

Matters needing attention Although the exercise bike reduces the impact of the weight on the knee joint, if the power setting is too large, it will still cause damage to the joint, so you should live within your means.

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Rowing machine

Rowing machine, also called rowing machine, is a kind of equipment that imitates rowing. It has a good effect on strengthening the muscles of the legs, waist, upper limbs, chest and back. Especially for people with a lot of fat on the waist, abdomen and upper arms, rowing machine exercise will bring you unexpected body shaping effects.

Sports characteristics: Every flexion and extension of the body and every stroke of the arm when rowing. Approximately 90% of the extensor muscles are involved in exercise. Therefore, it really benefits a lot for the extensors that don't usually participate in any movements. You can exercise these "lazy" muscles. Rowing action has a significant effect on exercising the back muscles, allowing the back to get the maximum range of motion in the body forward and backward extension, while effectively moving the joints of the spine. Not only strengthens the elasticity, but also increases the toughness.

Use methods to imitate rowing actions (into the water, pull the oar, exit the water and return the oar) to stop periodic pedaling and pulling on the equipment.

Advantages: Start more extensors to stop exercise; it can effectively reduce excess fat in the abdomen, back and upper limbs.

Lack takes up more space; intensity cannot be adjusted at will.

It is suitable for people who have less daily activities, especially beneficial to middle-aged and elderly people.

Recommended prescription If the purpose of exercise is to reduce weight, the strength of the handle should be adjusted to medium to low intensity, and each rowing time should not be less than 30 minutes, with a short break in between. If the intensity is adjusted to a medium intensity, muscle strength can be exercised, and at the same time, the panic of the back muscles can be obviously relieved, and it can assist in the treatment of old or new injuries. If you adjust to the maximum intensity, you can get the effect of back muscles. Pay attention to the breathing coordination during exercise (exhale when leaning forward, and inhale when leaning backward). Make a group every 3 times, rest for 3 minutes between groups, and do 4 to 5 groups in total.

Points to Note When practicing "rowing", pay attention to the connectivity of the action, and do not show a pause in every stepping action. The movement during the stroke must be in place. If the amplitude is too small, the muscles involved in the movement will not be able to fully stretch and contract. Stay within your means to avoid muscle strain.

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