exercise bike must see for newcomers

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exercise bike exercise are the first choice for home fitness, convenient and fast, do not take up space, and have a very good weight loss effect. However, improper use of exercise bikes can easily cause physical injuries.

(1) Knee injury
As a relatively low impact sport apart from jogging, although exercise bike exercise are considered gentle, they can easily accumulate minor injuries and cause significant knee damage due to many drugs repeating the same action multiple times. Statistics show that after riding a bike for an hour, the pedals need to be pressed approximately 5000 times, which is equivalent to the knee joint bending and straightening 5000 times in one hour. Due to the repeated circular movements of the legs during the cycling process, it is easy to cause excessive weight on the cartilage in the knee joint and damage it. Moreover, during cycling, sudden braking, acceleration, and stopping also exert significant pressure on the knees.

(2) Legs becoming thicker
Exercise bikes provide comprehensive training for our quadriceps, gluteus maximus, gluteus medius, soleus, and gastrocnemius muscles in the thighs, calves, and calves. When it comes to clarity, exercise bikes can indeed have a good shaping effect on these muscle groups, enhancing lower limb muscle strength. However, for some sports novices with high levels of lower limb fat, the increase in leg muscles may to some extent lead to thicker legs.

(3) Overlapping upper limb movements is prone to injury
Currently, many fitness bike training courses incorporate some upper limb training exercises. However, from a professional perspective, combining upper and lower limb movements can actually reduce efficiency and calorie consumption. So, swinging the upper body during exercise bike training is not only counterproductive, but can also harm the body in the long run, posing a safety hazard.

It is necessary to adjust several positions before training exercise bike for the home, especially the height of the seat, the height of the handlebar and the sequence of the seats.

Adjust the seat height so that the highest point of the seat matches the horizontal height of the thigh lift. Adjust the handlebar height to match the seat height. Note that if the trainer is pregnant or has health issues such as back strain, the handlebars should be further raised.

Seat front and rear positions. When adjusting the front and rear positions of the seats, it is best to get in the car for debugging. Firstly, with the buttocks at the furthest end of the seat and the foot at the lowest point, place the heel on the foot to allow the leg to straighten or slightly bend. Next, keep the foot pedal at its lowest point, place the forefoot on the pedal, and make the knee joint curve between 23-35 degrees. Finally, place the foot pedal horizontally and check if the knee joint and the middle of the foot pedal are in a straight line.

Any sport can cause knee strain. So before exercising, we must do warm-up stretching exercises and master the correct exercise posture.

After reading the above, I hope it can help you use the fitness bike correctly and exercise happily~