Riding a flywheel for fitness is becoming popular. You must know these things before and during riding!

In recent years, the flywheel has become one of the most popular fitness programs. It is not only loved by Hollywood actresses, but its bicycle-like structure and operation mode have also attracted many office workers and mothers to embrace it! However, fitness coaches remind that although the flywheel may seem approachable, it is actually different from a bicycle. It is recommended that beginners ride under the guidance of a professional coach before taking on the challenge, and keep in mind the following precautions before and during riding, so that they can enjoy the sport while preventing sports injuries!

Riding a flywheel for fitness is so popular, it turns out there are these health benefits!

However, it is curious whether riding a flywheel should be considered an aerobic exercise or a strength exercise? In this regard, professional fitness coach Huang Zhenhong Ella said that in fact, the flywheel is a combination of aerobic and strength exercise. Moderate execution is not only beneficial for enhancing cardiopulmonary function and core muscles of the body, exercising the abdominal, back, leg and buttocks muscles, but also helps to improve body coordination and sense of balance.

Moreover, the pedaling resistance and speed of the flywheel can be adjusted by the user. In addition, it is an indoor sport, so flywheel is suitable for all ages, without restrictions on age or gender; at the same time, it is a sport that is not affected by external environmental factors such as weather and temperature.

There is no NG in stepping on the flywheel, posture is the key! The coach tells you what you must know before and during riding

Although moderate flywheel training has many benefits for improving physical fitness! However, Coach Ella also reminded that if the flywheel is used or operated improperly, it may still cause sports injuries. It is recommended that the public keep the following points in mind before operating the flywheel, before riding and during riding to ensure their own safety:

【Before riding】

1. Choose sports shoes carefully: When riding a flywheel, it is recommended that people wear sports shoes or sneakers with harder soles. It is not recommended to wear air cushion shoes to avoid injuring the ankles due to the recoil force.

2. Warm up thoroughly: Be sure to spend some time warming up thoroughly before you start. It is recommended to walk briskly on a treadmill for 5 to 10 minutes, or do some dynamic warm-up exercises to avoid sports injuries.

3. Adjust the seat height: If the seat is too low, it will easily cause pressure or even pain on the knees when pedaling; and if the seat is too low, it will make it more difficult to pedal and the speed will be slower. Therefore, it is recommended that before operation, the user should stand upright next to the footrest and adjust the seat height to approximately the same height as their hip bones.

4. Adjust the handle height: It is recommended that the handle be as parallel to the chair as possible, and about one fist height higher than the chair cushion, so as to avoid injuries to the shoulders, neck and back due to improper force.

5. Tighten the pedal straps: When riding, align the widest part of your foot with the straps on the pedals, step your feet to the bottom of the pedals, and tighten the straps to help you apply the correct force when pedaling.

6. Posture confirmation: When in pedaling posture, the plumb line of the front knee should be aligned with the center of the foot, and the distance from the chair cushion to the handle is correct. In addition, the knees should be slightly bent when the feet reach the lowest point. If the knees are completely straight and the hips sway up and down when stepping, it means that the chair is too high and needs to be adjusted again.

【Riding】

1. When riding, your buttocks should sit directly behind the seat cushion and fully sit on the seat cushion, and when you step down, the soles of your feet should remain horizontal when applying force.

2. While riding, your shoulders and neck should remain relaxed, and do not shrug or hunch your back. In addition, it should be reminded that the handlebars are only auxiliary tools to assist riding, and the body's center of gravity should be placed on the legs rather than the arms; and when standing and riding, be careful not to put the weight of the body on the arms to avoid locking the elbow joints and causing upper body pain and discomfort.

3. During riding, you should also keep your abdomen tight and your core tight, and your upper body should not shake excessively.

4. In addition, the knees and toes should be in the same direction throughout the operation, and the knees should not be turned outward or inward, so as to avoid cramps caused by improper force on the calves, protect the knees and reduce the burden on the joints.

【Coach’s Tips】:

In addition to the above precautions, Coach Ella also reminded people to wear breathable sportswear, suitable sports shoes and drink enough water before performing any sports activities. At the same time, they should follow the training instructions. If people feel uncomfortable during the exercise, they must inform the coach immediately so that the intensity of the exercise can be adjusted appropriately, or stop the operation to avoid worsening of symptoms. In addition, if you feel unwell before exercising, it is best not to force yourself to do it, so as not to fail to exercise and make your body feel worse.