Stationary bicycles have become more and more popular! Small size does not occupy space. You can exercise well at home! In the gym, exercise bike is also one of the most popular items! But there are still many people who have misunderstandings about exercise bike . Let's solve these misunderstandings.
1. Riding a exercise bike hurts the knee
For people with exercise habits, the knee is the weakest and most vulnerable part. Once the force is wrong, it is easy to hurt the knee joint. Therefore, many people will avoid this because of the excuse that "riding a exercise bike hurts their knees."
So, is this really the case? My answer is no.
Knee injuries, in our usual sense, are mainly divided into three situations:
Firstly, intermittent pain on the inside of the knee. Such pain often occurs when changing sitting posture. It is usually caused by a strain on the inner thigh ligament, which is a strain caused by incorrect exercise posture, such as: riding a bicycle outside the Bazi;
Secondly, Swelling or tingling at the knee joints is usually caused by strain on the muscles and tendons due to excessive force on the thighs.
Thirdly, there is a foreign body sensation and painful sensation in the knee during exercise. This is usually due to damage to the cartilage tissue on the inner side of the knee, and shaking back and forth to the left and right will cause the kneecap pain to increase. This phenomenon shows that the knee has been injured and cannot heal that, and it needs to receive physical assistance therapy as soon as possible.
Many students who are new to exercise may have some concerns. But in fact, the impact of riding on the knees is almost negligible and will not cause additional damage to the knees. Because the pressure of the body on the knees is transferred to the cushion when riding.
Therefore, as long as the exercise posture is correct, riding will not cause knee injuries at all. In a normal riding position, the pressure on the knees is 1/7 of that of running! Therefore, there is no need to worry about injury to your knees when cycling.
As a "fat killer," exercise bikes are loved by many celebrities and fitness professionals. The fat-burning effect of exercise bikes is remarkable. A 45-minute class can consume 500 calories, making it the first choice for many high-end gyms to reduce fat.
2. Riding a exercise bike will make the calf thicker
Let me first give a conclusion: under the premise of correct riding, cycling will not only make the legs thicker, but on the contrary, it can eliminate the excess fat of the legs and develop a firm and beautiful calf. Then we start from the mechanism of muscle growth, rationally and objectively say why. There are generally two types of so-called "thighs thickening":
Thick leg fat
Let's talk about the first one. The calf muscles are well developed.
Muscle gaining requires high-intensity strength training, and cycling is an aerobic exercise, so exercise bike cannot make the calf muscles develop. If you want to increase the powers of a particular part of the body, you first need to destroy the muscle fibers in the target area through anaerobic exercise. The damaged muscle fibers are repaired by absorbing nutrients to achieve the purpose of increasing muscles. General strength training or resistance training is anaerobic exercise.
The main cycling characteristics are high frequency (cadence), low strength (resistance) and aerobic exercise. There is no high-intensity strength training during exercise bike, and long-term aerobic exercise can help eliminate leg fat.
Then there is the second, thicker leg fat.
First of all, we need to recognize a reality: partial fat loss does not exist. Human body fat is a unified concept, which also includes visceral fat. So when you think your calves are thick, it's actually because the body's total fat content has reached a certain level. It's just that everyone's fat distribution is different, and your calves happen to gather some.
Therefore, when the body consumes fat, the body fat stored in various parts of the body will be deployed to the liver, broken down by the liver, rather than directly broken down at the exercise site. Generally, it starts with the easily decomposed visceral fat and then slowly consumes it to the subcutaneous fat.
Exercise bike is a whole-body exercise. In a 45-minute course, you will exercise your legs, buttocks, abdomen, arms, shoulders, back and other parts. Some people may lose their stomachs. Some may lose their thighs first, and some may lose their breasts first. This varies from person to person.
3. The more sweating, the faster fat burning
Let me first conclude: sweating is only a state of the body after exercise, and it is the result of calorie consumption, not the cause of fat burning. The main factors determining sweat are temperature, exercise intensity, basal metabolism, muscle mass, etc., but they are not necessarily related to the fat-burning effect.
In summer, standing still sweats, but it doesn’t mean that you burn many calories; if you sweat less in winter, it doesn’t mean that exercise is ineffective.
On the contrary, when it is cold, the body must burn more calories to maintain a constant temperature in the body. Therefore, under the same environment, winter sports consume more calories than when it is hot. When cold air touches a warm body, the calories burned by exercise will increase slightly. The calories burned by the body will increase by about 3% to 7%. Simply put, it is better to exercise to lose weight in winter.
However, outdoor sports are not recommended in winter, especially in the extreme cold of the north, it is difficult to find a suitable sports venue. At this time, indoor sports that do not depend on the platform, such as exercise bike, are an excellent choice.