There are four ways to ride a fitness bike

Cycling can not only help you lose weight, but also make your body more shapely and attractive. In the gym, you can often see that people ride bikes in different ways. Some people are used to riding slowly and can persist for a long time; some people concentrate on riding fast for a while and then stop; others like to ride fast and slow, combining fast and slow riding.

So, what are the differences in the training effects of these riding methods? Which method is the most scientific and effective?

Long, slow rides

Heart rate generally does not exceed 65% of the maximum heart rate. If it lasts for more than 20 minutes, it will "burn" more fat to supply energy. Therefore, it is more suitable for obese people who want to lose fat.

Fast Cycling

It can make the heart rate reach more than 85% of the maximum heart rate. At this time, the body mainly supplies energy through anaerobic glycolysis of glycogen, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help improve the anaerobic threshold. That is to say, the physical discomfort after strenuous exercise will be delayed, which will help us engage in higher-intensity exercise or persist in high-intensity exercise for a longer time. In addition, fast cycling is also very valuable for exercising cardiopulmonary function.

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 fast and slow exercise methods, you will achieve better fitness results.

Moderate speed riding

That is to say, controlling the heart rate at 65%-85% of the maximum heart rate is a good way to exercise cardiopulmonary function and the body's aerobic exercise capacity.

It is best to alternate between the above methods when exercising, but to focus on one of them and supplement it with other methods to achieve better exercise results.

In addition, when fitness enthusiasts first start exercising, the cycling speed should not be too fast. The cycling time is generally 20-40 minutes. If you feel tired during this period, you can ride slowly for 1-2 minutes after a period of time to restore your strength. After a period of time, gradually increase the intensity and duration of exercise.

People's purpose of fitness is nothing more than to keep fit, lose weight, shape the body, and strengthen body functions. Some people come to the gym purely for the lively atmosphere just to move their bodies. It not only meets the fitness needs of different levels, but also has a very warm sports atmosphere. It can fully mobilize every cell in your body and immerse yourself in the joy of exercise.