When exercising, we all use some equipment, but we must pay attention to the correct way to use the equipment. Otherwise, during the fitness process, we can easily cause injuries due to incorrect use of the equipment. Of course, if we use it correctly , which is beneficial to your body. Different equipment has different effects. Let’s take a look at whether riding an exercise bike regularly can help you lose fat.
Can you lose fat by riding an exercise bike regularly?
Can you lose weight by riding an exercise bike?
Riding an exercise bike is an aerobic metabolic exercise that can help improve the body’s metabolism and enhance cardiopulmonary function. Moreover, the exercise bike can promote the consumption of sugar in the body and burn excess fat through continuous cycling to achieve the effect of weight loss.
How to ride an exercise bike to lose weight effectively
1. Warm up before riding
Before riding an exercise bike, you should carry out sufficient warm-up exercises to let your body The parts can be moved and put into cycling in the best condition, which can increase the weight loss effect. Before riding, you can jog for a few minutes, stretch your body, move your joints and other exercises to warm your body slightly.
2. The riding 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 no less than 30 minutes. Minutes can effectively burn fat and achieve weight loss results.
3. Use aerobic cycling
The aerobic cycling method is more effective for those who lose weight, that is, the resistance does not feel strenuous. There are two specific methods:
Free riding: riding for no less than 30 minutes every day. The speed can be changed freely during riding, but the breathing rhythm should not change significantly. .
Limited cycling method: Limited cycling can actually be divided into two aspects. One is to limit the number of kilometers per ride, and the other is to limit how many calories to consume per ride.
4. Cycling with appropriate intensity
After adapting to the motion of the exercise bike, you can try some intensity cycling exercises. For example, warm up and ride for 5 minutes, rest for 3 minutes; ride at 80% intensity for 5 minutes, rest for 3 minutes; ride at 100% intensity for 3~5 minutes, rest for 5 minutes; ride at 50% intensity for 5~ 10 minutes, this can help enhance the fat burning effect to a certain extent.
5. Use the correct riding posture
Wrong way to ride an exercise bikeWalking postures will not only affect the effect of weight loss, but also harm the body. The riding posture of an upright exercise bike is to lean forward slightly, straighten your arms, tighten your abdomen, use abdominal breathing, keep your legs parallel to the crossbeam of the bike, keep your knees and hip joints coordinated, and pay attention to the riding rhythm.