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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