When exercising, we all use some equipment, but we must pay attention to the correct method of using the equipment. Otherwise, during the fitness process, it is easy for us to use the equipment incorrectly and cause ourselves injury. Of course, if we use the correct equipment, we should treat ourselves Your body is beneficial. The effects of different equipment are also different, so come and see if regular exercise bikes can reduce fat.
Is it possible to lose fat by riding an exercise bike?
I can lose weight by riding an exercise bike.
Riding an exercise bike belongs to aerobic metabolism exercise, which can help improve the body’s metabolism and enhance the level of cardiopulmonary function. Moreover, the exercise bike can promote the consumption of sugar in the body and the burning of excess fat through continuous cycling exercise to achieve the effect of losing weight.
How to ride an exercise bike to lose weight
1. Warm up before riding
Before riding an exercise bike, it is necessary to perform sufficient warm-up exercises so that the body parts can be moved and put into the riding in the best state, which can increase the weight loss effect. Before riding, you can jog for a few minutes, stretch your body and move your joints to make your body slightly warm.
2. Ride time is more than 30 minutes
If you want to lose weight by riding an exercise bike, you need to ensure that the resistance load is adjusted to an effortless state, and the riding time is not less than 30 minutes, in order to effectively burn fat and achieve the effect of weight loss.
3. Adopt aerobic riding method
aerobic cycling is more effective for weight-loss people, that is, the resistance does not feel strenuous. There are two specific methods:
Free riding: The riding time is not less than 30 minutes a day, and the speed can be changed freely during riding, but the breathing rhythm should not change significantly.
Limited riding method: Limited riding can actually be divided into two aspects, one is to limit the number of kilometers per ride, and the other is to limit the number of calories consumed per ride.
4. Carry out intensity riding appropriately
After getting used to the exercise state of the exercise bike, you can try some intensity cycling exercises. Such as warm-up cycling for 5 minutes and rest for 3 minutes; cycling at 80% intensity for 5 minutes and resting for 3 minutes; cycling at 100% intensity for 3 to 5 minutes and resting for 5 minutes; cycling at 50% intensity for 5~ 10 minutes, this can help strengthen the fat burning effect to a certain extent.
5. Use the correct riding posture
Wrong riding posture on the exercise bike will not only affect the weight loss effect, but also harm the body. The riding posture of the upright exercise bike is to lean forward slightly, extend the arms, tighten the abdomen, and adopt the abdominal breathing method, with the legs parallel to the crossbeam of the bike, keep the knees and hips in coordination, and pay attention to the riding rhythm.