Detailed explanation of the correct exercise bike exercise method

　　When using tools for fitness, there are some things that require special attention, such as correctly mastering the use of tools, otherwise we will easily be injured when we are exercising due to improper use of tools. Different exercise equipment uses different methods, so let’s take a look at the exercise methods we are familiar with.

　　1. Loose clothes

　　It is best to wear a loose sweatshirt when riding an exercise bike, because too tight clothes can easily cause body abrasion or cause body back pain.

　　2. Seat adjustment of exercise bike

　　When the height of the seat is adjusted to when the pedal is at the lowest point, your feet can still maintain a slight bend, so as not to sit unsteadily, and often adjust the sitting posture. As for the height of the handle, it depends on personal habits. If you want to exercise while watching TV and riding a car, or if you easily get backaches, you’d better raise your position slightly upwards. In fact, the lower position of the handle can increase the amount of exercise, which is of great help to the beautiful buttocks.

　　Many people hope that the pedals can be as flat as ordinary bicycles, but if your pedals are round, you can also buy a flat pedal from a sports equipment store to replace it. In addition, if there is a fixed device on the toe, it will be easier to step on it.

　　3. Warm up properly

　　Generally speaking, in good conditions, at least 3 to 5 times a week, about 15 to 20 minutes each time. Before stepping on the pedals, you might as well take a few minutes to stretch your arms, waist, back, or exercise your knees and thighs. Don’t forget to do some gentle exercises when you’re finished riding. Although you can watch TV or read a fitness magazine when you step on it, you can’t step on it absently. If you want to be fit, you have to pay the price. The ideal situation is to step on the sweat all over your body. At this time, you will feel a sense of accomplishment, as if the fat on your body has disappeared a lot.

　　4. Fitness plan

　　At the same time, you have to start making a daily exercise plan. To calculate your appropriate amount of exercise, one technique is to subtract your age from 220 to calculate your maximum heart rate. If you are 22 years old this year, your maximum heart rate is about 200. Then multiply the maximum heart rate by 0.7, this is the lower limit of your exercise; multiply by 0.85, it is the upper limit of your exercise. When you exercise, your pulse is best maintained between the upper and lower limits.

　　5. Put on gloves

　　Indoor exercise bike exercise is also like other sports activities. It sometimes brings tension and pressure to the body. Here are a few techniques to minimize pain. Don’t hold the handle too tightly, otherwise the hands may blisters. In order to protect your hands, you can buy a special sports glove for cycling, or put a grip on the glove.