When ridden correctly, indoor cycling causes less impact on the knees than walking and running.
The pressure on the patella is at its maximum when the knee is in the range of 30° - 60° of flexion. If the seat height is set too low, or if too much resistance is chosen during cycling, the knee is forced to perform repeated high-frequency flexion and extension movements, which will undoubtedly accelerate the wear and tear of the cartilage. The research data shows very clearly that when the knee is bent to 90° to ride, the pressure on the patella can reach 3.5 times the weight. Such a huge pressure on the patella for a long time will inevitably lead to a series of problems.
The scientific way to ride is to sit firmly on the seat, then place your heels on the pedals and push them to the lowest point. During this process, make sure that your legs are fully extended. Adjusting the seat height in this way ensures that the leg forces are more reasonable during the ride and reduces the additional stress on the knee joint caused by improper seat height. Adopt the forefoot pedal, also pedal to the lowest point. Note, however, that the error in this angle must be strictly limited to 5°. Only when the seat height is adjusted to meet this angle can the knee joint be in a more comfortable and safe range of motion when riding, effectively reducing the risk of injury.
For the general public, it is recommended that the duration of a single ride should not exceed 45 minutes, and 3 - 4 rides per week are sufficient. Try to avoid continuous high intensity training. This is because studies have shown that the risk of cartilage metabolic waste accumulating in the knee joint increases significantly when riding for more than an hour. Excessive accumulation of metabolic waste in the joint will affect the normal metabolism and function of the joint, and in the long run may cause damage to the cartilage, which in turn affects the health of the knee joint.
Please keep in mind that exercise itself does not harm the knee joints, but what poses a serious threat to our health is ignoring the signals sent by the body but still blindly 'insisting' on exercising. Only we always pay attention to the physical condition, follow the scientific principle of exercise, the reasonable use of stationary bike for small spaces, simple stationary exercise bike, silent exercise bike to enjoy the happiness of sports at the same time, to maintain the health of the knee joint, so that we can have good exercise ability for a long time. can have good exercise ability and quality of life for a long time.