gym exercise bike

If you want to rank all the fixed equipment in the gym with "the widest adaptability to the widest range of people and the highest error tolerance rate", the exercise bike will definitely be at the top of the list. It is the best cardiopulmonary training choice for beginners, those who have lost a lot of weight, and those who have old knee injuries. Its fat burning efficiency is not inferior to that of running, and the joint pressure is only 1/5 of the treadmill. It can even allow you to reach your training goals while fishing.

I used to take care of a boy who weighed 190 pounds. He had an old meniscus injury and the doctor strictly prohibited him from running or jumping. When he first entered the gym, his knees hurt even when he rode the elliptical machine for 20 minutes, but he felt no pressure when riding the exercise bike. He came 4 times a week for the first two months, pedaling with medium resistance for 45 minutes each time, and controlled his diet. He lost 26 pounds. During the review, the doctor praised him for choosing the right exercise method, and the wear and tear on his knees was lighter than before.

You must have heard many people say that exercise bikes are "useless" and "the intensity is too low and the training is in vain." This view is actually quite polarizing. Most hard-core strength enthusiasts look down upon it and feel that half an hour of leisurely pedaling is not as energy-intensive as a set of heavy squats. There is nothing wrong with this - if you adjust the resistance to the lowest level, the pedals can fly up, and the whole person is slumped on the seat, then practicing for two hours is really useless. But as long as you increase the resistance to level 16 or above and try the standing hill climbing mode, your heart rate will soar to 140 in 10 minutes, and your thighs will be so sore that you can't lift them. The consumption is no less than running 3 kilometers.

Another controversial point is whether spinning classes hurt the knees. I have seen two completely opposite opinions: one is from people who take cycling classes regularly and says that their knees become stronger as they practice, and the other is from people whose knees hurt so much that they can’t go downstairs after two exercises, calling this thing a “joint killer.” In fact, it is essentially a matter of training method. In a regular Les Mills RPM system class, the instructor will watch you adjust the seat height in advance and ask you to tighten your core throughout the process. When you are standing and pedaling, your knees will always be in the same direction as your toes. The resistance will not allow you to pedal too low. This training method not only does not hurt the knees, but also strengthens the quadriceps, which in turn reduces the load on the knees. However, in order to create a good atmosphere in some wild courses, they ask you to twist your waist, shake your head, or even adjust the resistance to 0 to play a "fast pedaling competition" to the music. Wouldn't that hurt your knees? It has nothing to do with the equipment itself.

To be honest, the exercise bike is one of the favorite equipment for a lazy person like me. Sometimes I am too tired to move after working overtime, and I am afraid of losing my cardiorespiratory capacity, so I sit on the exercise bike with the resistance set to medium, play an unfinished TV show on the tablet, and push my legs slowly. 40 minutes go by in a flash, and I consume more than 300 calories. I don’t have to keep an eye on the speed for fear of falling like running, and I don’t have to worry about whether the movements are standard like rowing machines. Oh yes, it also has a hidden use. Pedaling with low resistance for 10 minutes before leg training is much more effective than static stretching for 5 minutes. The quadriceps are fully activated, and you can carry at least 5kg more when squatting. I have tested it myself countless times and it is very accurate.

When many people first buy a fitness card, they always look at the fancy-looking equipment, fearing that riding an exercise bike will make them look bad. In fact, there is no need. Last time I met a 62-year-old aunt at the gym. She had undergone knee replacement surgery. Her son and daughter gave her a card because they were worried that she would get injured by practicing blindly. She rode the exercise bike for 40 minutes every day, with the resistance adjusted to neither high nor low. After riding for more than half a year, she and her old sisters can now complete the entire mountain climbing. She told me that this thing is her "exclusive recovery device."

There is no absolute good or bad equipment. It just depends on whether you can use it and whether it is suitable for you. If you just entered the gym and know nothing, or if you have bad knees and dare not run or jump, why not try riding on an exercise bike for half an hour? It’s better than standing awkwardly in the equipment area for half an hour, right?