When you step on the small exercise bike for home, step on the pedals with even breathing, and let the resistance knob stay in a slightly challenging but sustainable gear, at this time the dynamic bicycle leads the body into the golden zone of aerobic exercise: the muscles are stimulated at a medium intensity (the heart rate is maintained at 60%~80% of the maximum heart rate, for example, a 30-year old's maximum heart rate is about 190 beats/minute, at this time the heart rate should be maintained at 114~152 beats/minute), continuously calling for oxygen as a fuel catalyst, and the body carbohydrates and anaerobic exercise. For example, a 30-year-old's maximal heart rate is about 190 beats per minute, at this time the heart rate should be maintained at 114~152 beats per minute), and continuously call for oxygen as a fuel catalyst to slowly break down the body's carbohydrates and fats into energy. In this state, you can easily communicate with people around you, and the flow of sweat is as steady as a stream, while the body is undergoing a double transformation: the lungs improve the efficiency of oxygen intake during regular breathing, the heart strengthens the strength of the heart muscle through continuous pumping of blood, and the fat is gradually broken down into carbon dioxide and water in a long oxidative process, which is then discharged out of the body in the breath of the post-exercise pleasure. Typical aerobic scenarios are found in cycling sessions of 45 minutes or more at an even pace, or in cruising patterns that simulate gentle outdoor roads.
Anaerobic exercise is a short (20-30 seconds), high-intensity, explosive workout. You can use spinning indoor cycling bike for 30 seconds of all-out sprinting + 1 minute of low-intensity recovery, repeat for 8~10 sets, or simulate mountain-climbing high-resistance cycling (resistance is set to a gear that requires hard pedalling to rotate, lasts for 5~10 minutes). This kind of 'pain and pleasure' training can not only quickly improve the post-exercise excess oxygen consumption (EPOC), so that the body continues to burn fat after the end of the training, but also to shape the tight and shapely muscle lines.
The charm of dynamic cycling is that it can flexibly switch between 'aerobic and anaerobic' modes according to different goals. Fat loss and shaping enthusiasts can choose the formula of aerobic as the main focus and anaerobic as the embellishment, with 40 minutes of moderate-intensity cycling as the main body, and interspersed with 3-4 groups of 30-second sprints during the period, which can not only ensure the continuous burning of fat, but also enhance metabolism rate through anaerobic stimulation. Of course if you pursue something else, you can also choose other training methods. Limited space can choose exercise bike for small spaces.