Ride continuously for 30 minutes and maintain a fast enough cadence. What kind of cadence is called fast enough? After you warm-up, the cadence gradually turns faster and your body feels hot, and then you will feel breathless, pedaling about 80 times a minute or faster, depending on each person’s situation set. Keep on this cadence, take a deep breath from time to time, deep breathing helps your blood increase oxygen-carrying capacity, is conducive to the movement of qi and blood but also can exercise the heart and lungs, improve the function of the heart and lungs.

According to the first step, find a cadence that suits you and can persist. Refer to the heartbeat frequency again during riding, the heartbeat interval of 120-130 per minute is the most fat-burning. If you just start riding and your cadence cannot keep your heartbeat in the fat-burning zone, you can try it slowly, and you will achieve the desired effect after a while.

The trick of intermittent riding is slow-fast-slow-fast. You don’t need to be fast when you first ride. It’s a warm-up time. Take 10 minutes to warm up slowly. When you feel the body heat and the breathing is open, slowly increase the cadence to maintain your suitable cadence and fat-burning heartbeat frequency range. After holding for 2-3 minutes, slow down the riding speed a bit, let your body change and rest, and then raise the cadence again after a while. Such alternating cycles are good for the heart and lungs, and the riding will be more fun and not so easy to get tired of.

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