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Exercise bike: care and benefits of using

Exercise bike: care and benefits of using

The ergometer is a device that simulates the movements performed on the conventional bicycle, but it has the advantage of using loads and, therefore, different possibilities of stimulation.

Because the exercise bike depends exclusively on the strength of the practitioner, it is possible to control the intensity of exercise during the exercise. > The following is a little more about the equipment, care and benefits of using:

Who can use it?

There are basically three types of bicycles: vertical (most common), horizontal and spinning.

In general, anyone can use all three models, with the horizontal having the advantage from the comfort of the position, being indicated for people with low physical conditioning or for those with difficulty in maintaining the sitting position on the vertical bicycle.

The bicycle is also an alternative for those who are obese, as it does not impact the joints during the training, being an ally for weight loss without loss until the practitioner has more conditions to walk and evolve to the race, for example.

What benefits?

In addition to the comfort and possibility of training without impact, the training on the bike stimulates the development of resistance and muscular strength of the legs, in addition to the components related to cardiovascular conditioning.

As the practitioner has full control over the movement the bicycle is a great tool for intense training and HIIT (high intensity interval training) type, since the high intensity intervals can vary between 8 seconds to 1 minute and the control of the change between intensities depends only of the practitioner and not a button adjustment, such as on the treadmill. In case of pain, cramp or wrong adjustment of intensity, just stop pedaling.

For this reason, it is very safe and practical to use the bicycle

How should it be regulated? Which position is right?

The practitioner should have the initial concern of adjusting the seat in a way that the movement is comfortable so that the knees remain flexed throughout the movement. To do this, sit on the bench and try pedaling until the pedal is in the lowest position, in that position the knees should not be extended.

The seat can not be too low, as if the knees were above the hip line when pedaling, and not too high, so that the hips oscillate during the extension of the knees. The low bench also makes it difficult to move, making exercise intensely inadequate.

Try to keep your hands on the support to stay with your back straight or leaning forward, using your abdomen to stabilize your spine, especially when the intensity is high.

Can it cause injury? As? Why?

Like any exercise, muscle injuries can occur if the intensity is beyond the practitioner's limit, if the person has a knee or hip injury, for example, and disrespects medical advice regarding angles of movement. Also, if there is too much workout, there is some joint or muscle damage.

Can the exercise bike cause injury? As? Why?

Like any exercise, muscle injuries can occur if the intensity is beyond the practitioner's limit, if the person has a knee or hip injury, for example, and disrespects medical advice regarding angles of movement.

What can be done to prevent these injuries?

In order to prevent injuries, it is important that the practitioner is aware of his / her health and well-being. possible orthopedic problems, how to adjust the bike to your height, and consult a physical education teacher if you have questions about body positioning.

Caloric expenditure of the ergometric bicycle

Caloric expenditure in a physical activity is based on the oxygen consumption (O2), which is is a measure of cellular respiration and is usually measured in liters of O2 per minute.

Maximum oxygen uptake reflects the individual's ability to perform aerobic exercise. It is through their consumption that we calculate the caloric expenditure and, therefore, can vary according to the capacity of each one.

Another less accurate way of estimating the caloric expenditure is to use the MET (metabolic equivalent) of each activity , it represents the number of times your body needs to increase the metabolism for a certain activity.

Thus, the resting MET is 1, whereas for the walk at 6.5 km per hour is 5, this means that your body spends 5 times more energy to walk at 6.5 km when compared to resting metabolism.

In a race at 8.0 km per hour it is possible to spend 8 times more energy than if the metabolism were at rest

See below how the caloric expenditure on the exercise bike is given:

Slight effort at 100W = 5.5 METS

Moderate effort at 150W = 7 METS

  • Moderate effort at 150W = 7 METS
  • It is possible to perceive that depending on the rhythm in which one makes an activity you can raise the or less the metabolism

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