fitness exercise bike

For the 90% of ordinary people who want to maintain regular exercise at low cost and with low injury, fitness exercise bikes are a cost-effective and consistent choice - data from the sports medicine journal "Orthopedics and Sports Physical Therapy" show that it is 60% lower than the knee joint pressure of road running, and is at least three times more cost-effective than fitness cards with an annual usage rate of less than 10%.； But for professional cyclists or outdoor sports enthusiasts who pursue the ultimate explosive power and real road feeling experience, it can only be used as a supplementary training tool in rainy and snowy days, and it cannot completely replace the value of outdoor riding.

I ran a half-marathon last year and developed effusion in my knees. The doctor banned me from running and jumping. I spent more than 300 on a cheap spinning bike with a metal frame. It creaked when I stepped on it. After a week of riding, my knees hurt even more. The neighbor downstairs even knocked on the door twice. Later, I resold the bike for scrap, but no one took it. I gritted my teeth and bought a serious magnetically controlled exercise bike. After adjusting the parameters, I have been riding it for almost a year now. I pedal it 4 times a week for 45 minutes each time. My body fat has dropped from 24 to 20, and my old knee injury has never happened again.

Now the fitness circle is quite noisy about this thing. Outdoor people say that riding at home is soulless. You can’t see the wind and you can’t see the scenery. After riding for a long time, people will feel bored. My friend who rides a road bike caught a cold wave of minus ten degrees Celsius last winter. He didn’t dare to go out for two months. When spring started, his endurance was lost by half. There were also people who rode for half an hour in the dog days of summer to go to the hospital for heat stroke. They were really limited by the weather and road conditions. The stay-at-home party also said that when riding outdoors, you will eat exhaust fumes and dust all the way, and you will become a drowned rat when it suddenly rains. It takes half your life to carry a car up and down stairs if you live in a high-rise building. The persistence rate cannot be improved at all - I live on the 17th floor, let alone carrying a car. It is too uncomfortable to go downstairs to throw garbage when I am lazy after get off work. Trouble, the exercise bike is pushed into the corner of the balcony, and you can step on it by taking off your shoes and wearing home clothes. The last time I watched "The Long Season", my feet didn't stop. After watching one episode, the 45-minute exercise time was just enough, and even the mental struggle of "should I move" was saved.

Oh, yes, many people don’t know that there are two types of exercise bikes: upright and recumbent. My mother has bone spurs in her knees. She used to have pain after walking for 10 minutes. I bought her a recumbent exercise bike. The backrest can support her waist and the force exerted when pedaling is gentler. Now I ride it for 20 minutes after meals every day. I feel that my legs are stronger than before. The leg massager I bought for several thousand yuan is now piled in the corner of the wall. Don't believe the nonsense that "10 minutes of riding is equal to half an hour of running". How much you burn depends on the resistance and heart rate. When I ride, I usually keep my heart rate at 60%-70% of the maximum heart rate, which is the range of (220-age). This fat burning efficiency is the highest. If I pedal slowly and leisurely, as if walking on the street, riding for two hours will be useless.

I always felt my knees were sore when riding. After asking a friend who has been riding for ten years to adjust the parameters, I realized that the posture was wrong: the seat height should be adjusted so that when the feet are at the lowest point, the legs can be slightly bent at 15 degrees, not completely straightened, and not curled up too much. Move the seat cushion forward 1 centimeter.

To be honest, there is no universal fitness tool. I have bought exercise bikes specifically for hanging down jackets, and some have lost 20 pounds by riding every day for three months. The key is to see if you can use it. If you like to go out and ride green trails with friends on weekends and climb mountains, then road cycling will definitely be more to your liking. ； But if you just want to move around casually after work, you don’t want to toss around, hurt your knees, and don’t want to be stuck in the weather or location to practice, then you’ll know how good the exercise bike is once you step on it.

By the way, when buying, don’t be cheap and choose the one with a metal frame. The mute effect of the magnetically controlled resistance is much better. Now I step on it at 11 o’clock in the middle of the night, and my roommate next door can’t hear anything while playing games with headphones on. This is something you really need to remember when you live in a building, otherwise it will be really embarrassing for neighbors to come to your door. It is also best to choose a wider seat, otherwise your butt will hurt after riding for a long time. I later added a silicone pad myself, and the comfort level went up to a new level. They are all pitfalls that people have stepped on, so avoid them if you can.