1, Rotation is a wrong name and play. In fact, rotation is a static cycle. Why is it called "spinning bike"? In fact, some unprofessional gym coaches add a lot of grandiose and useless movements to the cycling in order to make students sweat as soon as possible. These gaudy things are useless except wasting physical strength and sweating as soon as possible. Since "spinning" is aerobic exercise, it is necessary to exercise according to the mode of aerobic exercise, instead of wearing the knees of students and coaches with useless tricks.

2, aerobic exercise refers to the human body in the case of adequate oxygen supply for physical exercise. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise with long exercise time (about 15 minutes or more) and moderate or above exercise intensity (60% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.

Whether it is "aerobic exercise" is measured by heart rate. The amount of exercise to keep the heart rate at 150 beats/min is aerobic exercise, because the blood can supply enough oxygen to the myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

From the above, we know that aerobic exercise is characterized by low intensity, fast pace and long duration. Require no less than 30 minutes of exercise each time;

4. Since it is low intensity, rhythmic and lasts for a long time, it is impossible to adjust the heart rate by "regulating resistance"; It depends on the "step frequency" to adjust. Treadmill frequency is the number of cycles of pedaling per minute, which should generally be kept above 80 cycles per minute.

—————————— supernumerary: the hidden danger of spinning bike ——————

You can observe that the spinning instructor basically won't have more than two classes in a row. I change coaches every day. Why can any coach in the gym replace the spinning class? Why can so many coaches take spinning lessons? Can any coach in the gym be a spin coach? Of course not. Many spinning coaches can't even adjust the height of the basic cushion, but they are still coaches, which is misleading.

6. Let's get down to business. Why doesn't the spinning coach have two classes in a row? Because they are engaged in sports after all, and they still know the body structure. I know that if I take spinning lessons like this for a long time, my knees will be ruined. At least joint water.

7. Those coaches who bow their heads back and forth, sway from side to side, and shout for you to add maximum damping to spinning bikes are all liars. There are also some coaches who come up first to let you adjust the height of the cushion according to your height. After adjustment, the coach who has been pedaling rhythmically without any fancy movements is the coach who really knows how to ride. They will only make you pay attention to tightening the core and increasing the tread frequency. There was no violent movement and no sweat, but after 30 minutes, when you got off the bus, the sweat flowed out like a fountain.

7, so go to the gym, don't be silly, go to the gym every day to play spinning with the coach, it is harmful to yourself. By the time you have a knee problem, it will be too late. The gym will only say that you are weak and didn't learn well. I wouldn't say there is something wrong with my coaching style.