How should a fitness bike fitness plan be formulated?

Nowadays, some people don’t like going to the gym, so they buy some simple and very small fitness equipment by themselves. Equipment like exercise bikes are one of the more popular choices. Exercise bikes are very convenient to use. You just need to put them in a fixed place at home. Because they are small and do not take up much space, you can also make a fitness plan for yourself when using them. The following editor will tell you how to make a fitness plan for an exercise bike.

(1) Leg strengthening method

It mainly relies on using different intensities (the specific method is adjusted by different pressure controls) to exercise the legs. This method is mainly aimed at improving leg strength. Such as improving the strength of the main thigh muscle groups, improving the ability to lift the legs, and improving the strength of the hips, knees, and ankles. And it can keep your legs fit.

The basic method is:

Warm up for 10 minutes; the first group walks briskly 20 to 50 times at 80% of the strength; rest for 3 minutes (you can try to shorten the rest time to improve the exercise effect); the second group walks briskly 20 to 30 times at 90% of the strength; rest for 3 minutes; the fourth and fifth groups are the same as the first two groups.

(2) Aerobic walking exercise

It is a brisk walking exercise that mainly uses small force, fast rhythm, and is maintained for a period of time to complete. If you use the intensity level 1 to 3, the beat 0.5 beats, practice three sets of 10 minutes each. This method is the most comfortable one, and it is better to exercise with music. During the practice, you should pay attention to the rhythm of your breathing and deepen your breathing. Because the intensity is relatively small, the exercise time can be sustained for a longer time, so a large amount of energy can be consumed, and the weight loss effect is significant. It is a good choice for those who want to lose weight, and it really makes weight loss easy.

(3) Functional exercise

Mainly through different exercise methods, it has a good rehabilitation effect on knee patellar injury, patellar softening, knee ligament injury, hip injury, Achilles tendonitis, etc. Follow your doctor's advice when exercising. Do not let the affected area bear too much force during exercise, making the affected area feel strenuous during exercise, so as not to aggravate the condition. This type of exercise can effectively improve blood circulation in the hips, knees, and ankles, and improve local physiological functions. In addition, it also has a very good effect on the recovery of limb function in hemiplegic patients.

When using an exercise bike to exercise, you should develop different fitness methods based on the fitness effects you want to achieve. For example, the intensity and rhythm of exercises that mainly train the calves and those that exercise briskly are definitely different. In addition, there are still many precautions when using an exercise bike, especially for women. When you are in your menstrual period, it is best to temporarily stop exercising, otherwise it will be bad for your body.