Precautions for riding an exercise bike

Precautions for riding an exercise bike. Exercise bikes are a relatively common type of exercise and fitness equipment. Many people can often be seen riding exercise bikes in gyms. Exercise, because exercise bikes are easy to operate and can increase the body's metabolism. Here are the things to note when riding an exercise bike. Precautions for riding an exercise bike 1

The benefits of riding an exercise bike are to exercise leg muscles

Through the continuous riding movements of the exercise bike, exercises of different strengths and resistances, you can effectively exercise Leg muscles, improve leg strength and endurance.

Improve joint flexibility

When riding an exercise bike, you will perform constant pedaling movements, and due to the pulling of the gluteus maximus and biceps femoris on the back of the thigh, you can Make the hip joints, knee joints, ankle joints and other joints fully mobile, and improve the flexibility of the joints. Therefore, exercise bikes are also suitable for middle-aged and elderly people and people with walking difficulties.

Prevent heart disease

Riding an exercise bike can help promote blood circulation in the body, make blood flow smoother, and further strengthen capillary tissue, thereby strengthening blood vessels and preventing heart disease. role.

Exercise cardiopulmonary function

Riding an exercise bike can exercise visceral endurance and help expand the heart. During riding, the blood supply to the lower limbs is large and the heart rate changes. It will also change with the speed of pedaling movements. Long-term exercise can help enhance myocardial contractility. Enhance the elasticity of blood vessel walls, thereby improving cardiopulmonary function.

Weight Loss

Riding an exercise bike is an aerobic metabolic exercise. Through continuous cycling, you can consume calories and burn excess fat in the body while exercising. effect.

Relieve stress

For those white-collar workers who don’t have a lot of time to exercise, riding an exercise bike can easily make them fit in their free time. Not only can they exercise, but they can also Can relax body and mind and release stress during riding.

Convenient for doing other things

When riding an exercise bike, there is no loud music like a spinning bike. You can choose to read, chat or watch TV while riding.

No noise impact

When riding an exercise bike, no loud noise is produced, so you don’t have to worry about disturbing others when exercising at home.

Disadvantages of riding an exercise bike: genital injury

If the seat, height, posture, etc. of the exercise bike are not suitable for you, it is easy to cause damage to the genitals. If a man is squeezed like this for a long time, it can easily lead to impotence. If you experience symptoms of vaginal discomfort while riding an exercise bike, you must seek medical examination in time.

Causes butt pain

When riding an exercise bike, the seat and buttocks are the main points of support, and most of the weight will press on the exercise bike. In addition, when riding an exercise bike, the buttocks will rub against the seat. Therefore, exercising on an exercise bike for a long time or with excessive intensity may lead to poor blood circulation in the buttocks or damage to the skin of the buttocks, leading to butt pain after riding.

Sports injuries

Although the probability of sports injuries is smaller than that of other fitness equipment such as treadmills, the occurrence of sports injuries will not be completely avoided. In particular, improper adjustment of the seat and incorrect posture can also cause large impacts to the knees, lumbar spine and other parts, resulting in sports injuries.

Things to note when riding an exercise bike: Seat adjustment

When the foot pedals are in the lowest position, your legs should be almost straight, but not completely straight. , you shouldn’t have to strain to cross your legs or twist your hips to reach the footrests. There should be no pressure on your knees when the pedals are at their highest point. On a recumbent exercise bike, you should adjust the seat forward and backward rather than up and down, but the principle is the same.

Adjust the handlebar position correctly (if it is adjustable)

When you reach the handlebar position, there should be room for your arms to move in the direction of your shoulders. The sides are stretched out, and the body should not be twisted around just to be more comfortable. Adjustment of the handle is very important for those who are particularly tall or short. , Understand the display stand: For example, find out how many intensity levels an exercise bike has. Some exercise bikes have 12 levels, and some have 40 levels. It won't work if you adjust it to level 6 and start exercising as soon as you ride a bike, because the same level 6 may be two completely different concepts of exercise intensity. Also, pay attention to cadence—the number of revolutions per minute (ipm rpm) you're "riding."

It is a good idea to constantly change the rhythm of exercise. You may be willing to do 5 minutes of exercise at an intensity of 80 rpm under the same tension, and then change it to 30 seconds of exercise at an intensity of 100 rpm. /min movement.

Adjust the pedal covers

Make it comfortable but don’t block the blood circulation in the feet: If there are covers on the pedals of the exercise bike, it will be better than riding the exercise bike without covers. It will be more comfortable and efficient. Don't remove the pedal cover or the next person will have to put it on again.

Don’t use just your feet when pedaling

Otherwise, your feet and calves will be very painful. The correct way is to press down with the front of your feet, push hard through your heels when pushing down, and then pull up the pedals with the upper parts of your feet.

Don’t bend over too much

Slouching can easily cause back and neck pain. Don't over-participate your upper body. On the contrary, you should lift your chest, shoulders back, droop naturally, and be in line with your shoulders, and draw in your abdomen at the same time. Unlike other equipment, an exercise bike is not a full-body exercise equipment, so don’t try to turn it into a full-body exercise. If you sway a lot, gnash your teeth, or have to hold on to the handlebars very hard, then you should reduce the intensity of your exercise.

Warm up

Before each ride, you must do a warm-up slow ride. When your body starts to heat up, you can then do moderate exercises. This prevents problems with the cardiovascular system.

Keep records

It is best to keep records after each ride, including riding time, speed, pulse and physical feelings, etc. This can help you summarize a routine that suits you. exercise methods.

It is not advisable to ride a bike during menstruation

Avoid intense riding during menstruation. Precautions for riding an exercise bike 2

Which is better, an exercise bike or a treadmill?

Whether it is an exercise bike or a treadmill, both can play a role in strengthening the body, losing weight, and can One cannot generally say which one is better. However, due to differences in exercise methods and exercise intensity, there will still be differences between choosing an exercise bike and a treadmill.

The treadmill has a better effect of reducing fat

The amount of exercise on the treadmill is very large. If the exercise bike is not turned on for outdoor climbing or mountain environment exercise, the amount of exercise on the treadmill may be Several times that of an exercise bike. Therefore, treadmill exercise can consume more calories and have a better fat-burning effect than riding an exercise bike.

The treadmill is more effective in exercising the whole body

The treadmill is an aerobic fitness equipment that can do full-body exercise. During the exercise, it can make the whole body All muscles are involved in the exercise, thereby exercising different parts of the body.

It is better to choose an exercise bike to exercise your legs

If you just want to simply exercise your leg muscles, you can choose an exercise bike. The exercise bike is more targeted at exercising the leg muscles. .

Exercise bikes are safer

Compared with treadmills, exercise bikes are safer. Treadmills have a greater impact on the joints of the body and are prone to slipping. Wait for the unexpected. Therefore, for people who have injured their knees or have not exercised for a long time, it will be safer to choose an exercise bike.

It is better for the elderly to use exercise bikes

The elderly are not suitable for high-intensity running exercises on treadmills, and they are not safe enough. Compared with treadmills, exercise bikes are suitable for different reasons. Among the age groups, it is safer for the elderly to use exercise bikes.

Exercise bikes make less noise

Most treadmills produce relatively loud sounds when exercising, while exercise bikes produce relatively small sounds and do not Produce vibration. So those who want less noise would be better off choosing an exercise bike for exercise.

Exercise bikes take up less space

If you want to exercise at home and don’t want the equipment to take up too much space, choosing an exercise bike will be better than a treadmill. Be good. Treadmills are relatively heavy, difficult to move and take up space. Exercise bikes are lighter and smaller, making them easy to move. Some even have a folding function, which saves space.

Introduction to exercise bikes and treadmills Exercise bikes

In the field of sports science, they are called "power bicycles" and are divided into upright and back-recumbent (also There are two types of exercise bikes called horizontal), which can adjust the intensity (power) during exercise and achieve a fitness effect, so people call it an exercise bike. Aerobic fitness equipment that is a typical simulated outdoor exercise is also called cardiopulmonary training equipment. It mainly promotes cardiovascular exercise, speeds up metabolism, and enhances heart and lung function through long-term, moderate-intensity exercise of the body, thereby improving the body's physical condition.

Treadmill

Treadmill is a common piece of equipment in homes and gyms. It is the simplest type of home fitness equipment today and is the best choice for home fitness equipment. ?Treadmill, it is mainly tied to a pivot rod at a suitable position of the handrail frame, and the pivot rod is extended to the front and bottom of the body, and its other end is pivoted at a suitable position of the running frame, and a pivot rod is installed at the bottom of the front end of the running frame. There is a pulley close to the ground, which will help the user apply force. It has the characteristics of folding, saving effort, and providing stable support.

The difference between an exercise bike and a treadmill is that the amount of exercise is different

The treadmill has a large amount of exercise, several times that of an exercise bike. Friends who want to exercise more intensely can choose a treadmill. In addition, Because it is not safe for the elderly to get on and off treadmills, treadmills are more suitable for young people.

There is a function in the exercise bike that simulates an outdoor mountain environment. After using this function, the intensity and amount of exercise will be very high. This situation is suitable for young people.

If the exercise bike is not used for outdoor climbing and mountainous environments, it can be used by men, women, and children.

Comparatively speaking, exercise bikes can be used by people of different ages, while treadmills are suitable for young people.

Different weight loss effects

When you insist on exercising every day, the weight loss principle of treadmills and exercise bikes is the same, and they both lose weight by burning fat. However, the treadmill has a greater amount of exercise and consumes more calories.

Does it produce noise?

Most treadmills are relatively loud during exercise, which will affect the downstairs.

The sound of exercise bikes is usually very small and does not vibrate, so it basically does not affect the people downstairs.

Prices are different

Treadmills are more expensive. Generally, treadmills are around 2,000 yuan, while exercise bikes, even if they are better, are relatively cheap, only a few hundred yuan.

Does it take up space?

The treadmill is relatively heavy, difficult to move, and takes up space.

Exercise bikes are relatively light, small, and easy to move. Some exercise bikes also have folding functions, which are very suitable for places with small rooms.

Of course, if conditions permit, you can buy both together and use them together to achieve better fitness effects.

Warm tips:

There is no general definition of whether it is better to choose an exercise bike or a treadmill. It is recommended that you choose whether it is better to choose an exercise bike or a treadmill based on your actual situation and exercise purposes.