Riding a lightweight exercise bike is supposed to be a highly effective fat-burning exercise, but it is often forced to be interrupted by knee pain.
1. Common causes of knee pain
Deviation in seat height and pedal position during cycling will force the knees to bend or stretch excessively; excessive resistance and sudden increase in duration will make the joints work under overloaded conditions. The risk of pain is exacerbated if you have an old condition such as knee osteoarthritis, or if you don't have enough muscle strength in your legs.
2. How to adjust
The height of the seat should be 160-170° with your knees slightly bent when you step on the pedal to the lowest point, or you can test it by stepping on the pedal with your heel straight. The pedals should be secured with straps, and hard-soled trainers should be used to ensure mid-foot and forefoot power. Keep your back straight while riding, and keep the resistance in a non-compressive gear, starting from 3rd to 5th gear for beginners.
3. Exclusive training advice for people with sensitive knees
People with sensitive knees should follow the principles of low impact and gradual progression when riding a lightweight exercise bike. Ride for no more than 20 minutes, 1-2 times a day, and keep your heart rate in the range of (220-age) x 50%-60%. Before and after riding, use squats against the wall to strengthen the quadriceps, and intersperse with leg strength training such as seated leg raises every week. Every 5 minutes, get off the bike and stretch your calves to relax your muscles and prevent lactic acid build-up.
4. Equipment and aids
Specialist equipment can add an extra layer of protection for your knees. Patellar compression knee pads are suitable for people with chondromalacia patella, but be careful to keep them loose and tight. Horizontal lightweight exercise bikes are designed with a backrest that distributes the pressure on the knees, and a rubber cushion of 3cm or more to further cushion the vibration on the ground.