Late evening following work. You can’t give up exercising just because it’s annoying to go back home. There is no fear of noise between floors. Some people denigrate it as a ‘coat hanger’, but if you ride it properly, there is no such thing as an excellent calorie bomber (?).
Indoor cycling, riding 3-4 times a week (40-50 minutes) is one of the most suitable exercises for calorie consumption for busy modern people. In terms of calorie consumption alone, there is also a study result that exceeds twice that of ‘power walking’. You can expect to burn more than 150 calories in just 20 minutes. That’s regarding 500 calories per hour. Of course, when you ride it right.
The first thing you need to tweak in order to ride properly is the saddle position. If you turn the pedal while the saddle is low, unnecessary load is applied to the front of the knee, and the more you ride, the harder it is. If the saddle position is too high, the back of the knee hurts. It can even lead to hamstring tendinitis. A height that slightly bends the knee when the pedal is at its lowest position is suitable. Your knees should not be fully extended. Keeping both feet in an A-shape rather than figure 11 is good for knee protection.
It is better to straighten the spine joint without bending the back. If you have a bad back, a bike with a backrest is a good choice. It is better to ride in light sneakers rather than barefoot. Sudden movement may cause pain, but most of it disappears when the cartilage, muscles, and ligaments adapt.
Misunderstandings need to be corrected. It is a misconception that lower body strength improves but thighs thicken. If you stretch right away, that’s not the case. Just because you ride a bike for a long time doesn’t necessarily mean your thighs get thicker. The reason bicycle riders have thick thighs is that they develop fast muscles while pressing the pedal hard to achieve explosive speed.
The thigh is composed of a fast muscle that produces explosive power for a short time and a slow muscle that produces strength for a long time. Fast muscles are bulkier than slow muscles, so the more the fast muscles develop, the thicker the thighs. This is why the thighs of bike riders are thick. However, since ordinary people cannot achieve that speed, you can ride hard without worrying regarding your thighs.
If you are tired of riding, you can use a virtual riding service through Bluetooth connection with a smartphone app or ride while watching TV. A good tip is to ride with your favorite ‘healthy YouTuber’ on the indoor cycle program.
ⓒGetty Images BankHowever, if you ride slowly and enjoy your leisure, it will not be effective. It should be riding close to 60-80% of your maximum heart rate. He does not think regarding riding in the wrong way, and gives up while questioning the effectiveness of the indoor cycling diet. If you do not want to kneel in front of an indoor cycle, you need interval training that can increase concentration on exercise.
For 60 minutes, for example, following warming up for 5 minutes, press the pedal as fast as you can for 2 minutes, then lightly turn the pedal for 3 minutes. If you do 10 sets of 5 minutes each, you burn 50 minutes. The remaining 5 minutes are the finishing time. If you ride like this, you will ride 20 minutes with full power and 40 minutes lightly. Literally sweat and burn calories. If you ride while fixing the torso and pelvis, the effect is doubled. Before and following exercise, you must have enough time to relax and recover your body.
According to the results of various studies, it was confirmed that indoor cycling and a low-calorie meal were effective in reducing both body weight and body fat. It is important to take good care of foods containing a lot of protein, which is called the flower of the diet diet. Chicken breast, which is a representative high-protein food, is good, but if you don’t like it because of the dry texture, you can also use rump meat, which contains a lot of protein from Korean beef cuts. It can be eaten raw or eaten as a salad with vegetables.
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