What are the precautions for indoor exercise bikes?

Nowadays, people attach great importance to health preservation. Many people spare no effort to save time for exercise, just to make their bodies better conditioned. Exercise can improve work efficiency and further improve their bodies, making them less sick in winter and less likely to catch a cold in summer. Many people are fascinated by indoor exercise bikes, so what are the precautions for indoor exercise bikes?

How to use and precautions for indoor exercise bikes

Compared to other equipment, exercising on an indoor exercise bike can greatly reduce the possibility of injury, but injury or discomfort is still possible. Here are some tips to help avoid this:

1. Seat adjustment: When the footrest is in the lowest position, your legs should be almost straight, but not completely straight. You should not need to lift your legs or twist your hips to reach the footrest. When the pedals are at their highest point, there should be no pressure on your knees. If you have a recumbent bike, you should adjust the seat forward and backward rather than up and down, but the principle is the same.

2. Correctly adjust the handlebars (if adjustable): When you reach the handlebars, your arms should have room to extend out to the sides in the direction of your shoulders. You should not twist your body to get more comfortable. Fingertip adjustment is very important for those who are particularly tall or short. , understand the display: for example, find out how many intensity levels the exercise bike has, some exercise bikes have 12 levels, and some exercise bikes have 40 levels. It won’t work if you adjust the intensity to level 6 as soon as you start exercising on your bike, because the same level 6 may mean two completely different concepts of exercise intensity. Also, pay attention to your cadence—the number of revolutions per minute (ipm) you're "riding."

It's a good idea to vary the tempo of your exercise; you might want to do 5 minutes of 80 rpm and then switch to 30 seconds of 100 rpm at the same intensity.

3. Adjust the pedal covers for comfort, but don't block blood circulation in your feet: If the exercise bike has covers on the pedals, it will be more comfortable and efficient to ride than an exercise bike without covers. Don't remove the pedal covers so the next person doesn't have to struggle to put them back on.

4. When pedaling, avoid using only the base of your foot to exert force: otherwise, your feet and calves will hurt. The correct way to do it is to press down with the front of your foot, use your heel to push down, and then use the upper part of your feet to pull the pedal up.

5. Don’t bend over too much: hunching your back can easily cause back and neck pain. Don't overly involve your upper body. Instead, keep your chest up, shoulders back, and naturally drooping in line with your shoulders, while pulling in your stomach. Unlike other machines, the exercise bike is not a full-body workout, so don't try to turn it into a full-body workout. If you're swaying a lot, clenching your teeth, or having to grip the handlebars very hard, you should tone down the intensity of the exercise.

Indoor exercise bikes are simple to use. By practicing indoor exercise bikes, you can improve your body's resistance and promote blood circulation in your feet. You need to have a set of movements while constantly pedaling the pedals, and we need to do this set of movements correctly and coordinately. You need to warm up before doing it, and avoid going too fast at the beginning to avoid causing adverse reactions.