Cycle at a moderate speed, generally continuously for more than 40 minutes, while maintaining regular breathing. This is very effective for fat reduction.
Intensity-based cycling method
First, cycle at 60% of your maximum speed limit for five to seven minutes. Then, use a heart rate monitor to keep your pulse within the cardio training zone. This helps train your cardiovascular system.
Strength-based cycling method
This involves pedaling with varying levels of effort under different conditions, such as uphill or by adjusting gear size (for 5-speed or 10-speed adjustable bikes). This method can enhance leg muscle strength or endurance.
Interval cycling method
While cycling, start with one to two minutes at a medium-slow pace, then cycle for two minutes at 1.5 to 2 times that speed, then return to a medium-slow pace, then back to fast speed, and so on in alternating cycles. This improves the rider’s adaptability to aerobic exercise.
New five-method cycling approach
High-efficiency fitness core-strength cycling method During cycling, lift your hips off the saddle without standing fully upright, while engaging your core (abdomen and lower back) to control your balance. This method trains the strength of your core muscle groups.
Tips:
1. Wear professional sports gloves during exercise — they help prevent slipping and protect your hands if you fall.
2. It's not recommended to ride a bike with weights (such as wearing a backpack), as cycling mainly relies on sustained time. Adding weight might harm your back and lumbar spine.
3. No matter what, remember to hydrate every 5 to 10 minutes.
4. Saddle height: When standing on the ground, the height of the saddle should be equal to the height of your thigh when one leg is lifted parallel to the ground.
