The principle of using a stationary exercise bike for fitness in a home gym is a bicycle, but its difference from a bicycle is: Cycling is an outdoor sport, while exercise bike exercise is an indoor sport. Compared with bicycles, stationary bike is more focused on fitness and fat reduction. Therefore, there are still some things that need to be paid attention to.
The stationary exercise bike is a kind of indoor fitness equipment. The indoor stationary bike training at home won’t be affected by the weather condition. The bodybuilder can not only pedal the bike with the accompaniment of music to achieve the purpose of fitness, but also release the pressure from all aspects and enhance the self-confidence of the bodybuilder.
Frequency of exercise: carry out at least three exercises per week
How long does it take to train for effective use of the spinning bike? According to professional coaches, the sport of stationary bicycle can significantly improve the cardiopulmonary function of the human body. On average, it burns a lot of body fat every hour. Under normal circumstances, you can train for 45 minutes at a time. However, these 45 minutes of exercise bike training in the home gym will burn 400 to 500 calories, which is equivalent to an hour and a half of long-distance running! In this 45-minute training, we can string it up with different music. Generally, a slow pace of 5 minutes is used to warm up at the beginning. Later, faster and faster pace will make you enter the state soon. The last few minutes of relaxation will also completely relax your body.
The exercise bike exercise needs to be progressive
If you are an office worker who sits for a long time, and you try the exercise bicycle for the first time, you can watch the training videos for beginners on YouTube instead of doing high-tensity exercise at first. For example, you can exercise as follows: 10-minute riding→resting→10-minute riding→resting→10-minute riding→resting. As the exercise degree improves, you can change the three groups of 10-minute riding into two groups, and then extend the riding time to 15 minutes. Next, you can ride to 20 minutes, 30 minutes and then to 45 minutes slowly. You can increase the difficulty degree when your body can adapt to 45-minute riding.
Precautions of stationary exercise bike workout:
- When doing stationary bicycle training for the first time, you can set the goal to persist for a certain period of time, and then slowly increase the intensity according to your own situation.
- The correct setting of the exercise bike is very important. The seat position is too low can cause knee pain and other injuries, so you must set up the exercise bicycle correctly before starting to pedal.
- Since the gears of stationary exercise bikes are round, the correct riding technique is to pay attention to pedaling a full circle.
- Most people are used to pedaling hard when riding. They like to push hard when pedaling down and rest when pedaling up. In fact, pressing the pedals down weakens the muscles of the legs, calves, and biceps. When riding a bicycle, the transmitted force is reduced, and the thighs are particularly prone to fatigue, so the force must be even.
- It is necessary to master the appropriate time and frequency, usually 2-3 times a week, 20-30 minutes each time is enough. If you organically combine aerobics with equipment training, the effect will be better.
- Attention must be paid to the intensity of workout during workout. When training, you must do what you can. When your body feels uncomfortable, stop training immediately and take a rest. At the same time, you need to consult with professional coaches.
- Strengthen water replenishment during training. The exercise of stationary bikes will cause people to sweat a lot, so it is necessary to pay attention to the supplement of water at any time during the exercise.
