What is the most effective aerobic exercise

　　In addition to the usual benefits of oxygen inhalation exercise, it also has the following effects due to the frequent use of the lower body (the muscles of the lower body repeatedly contract and expand in a regular manner) when riding a bicycle. exercise Muscle effect, and by strengthening the lower body muscles, it is easier to dissolve fat. In addition, because the pressure on the joints is relatively lighter than walking or jogging, it is beneficial to the treatment of degenerative (osteo)arthritis.

　　time

　　Cycling doesn't burn more calories than running or swimming, but it's a less strenuous exercise that's effective. Because the amount of exercise involved in cycling is less than walking or jogging, time is more important than intensity. If you insist on walking or jogging for 30-60 minutes, when switching to cycling, the time should be doubled, that is, 1-2 hours to achieve the same effect.

　　strength

　　The intensity of cycling is measured using resistance and rotation, but don’t pay too much attention to these, as long as you can persist for about 10 minutes when you feel short of breath. Don't try to complete the scheduled distance in a short time, it is best to extend the exercise time as much as possible.

　　posture

　　The upper body should lean forward slightly, focusing on the lower abdomen, and the soles of the feet should be close to the pedals.

　　Available sports equipment

　　Simulation bicycle: This is a device that can achieve the same exercise effect as riding a bicycle while sitting. Compared with riding a real bicycle, the posture will be slightly different, and you can also do pedaling exercises with your legs facing up. This kind of exercise does not hurt the joints, so obese people or patients with arthritis can also use this equipment with confidence.

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