Today, we will talk about the high-intensity fitness method suitable for young people on the topic of how to use the exercise bike correctly。
Warm-up stage: ride for five minutes, the speed should not be too fast。
High-intensity stage: Ride at an intensity of 80% to 100% of your body strength for five minutes, then slow down and ride freely for five minutes, and don’t ride too fast when you decelerate.
Recovery Phase: Ride at 50% intensity for ten minutes, gradually slow down until you stop.
In addition, young people can also selectively set some difficult cycling environments. Such as increasing the intensity of fitness by increasing the load, etc.
Fitness methods for middle-aged people:
Using free riding method, each riding time is about 20 minutes to 30 minutes.
The cycling speed can be freely controlled. It must be slow at the beginning, and then gradually increase, but gradually slow down before the end of the exercise.
Pay attention to your breathing when riding: as long as your breathing is not short. Also, breathe consciously.
Pay attention to the intensity control when riding: Generally, the heart rate should be controlled within the maximum heart rate range. That is, the upper limit=(220-age)×80%, and the lower limit=(220-age)×60%, which is the maximum and minimum safe heart rate range.
