Is the spinning bike in the gym effective? To be sure, it is very effective for losing weight.
How many calories can spinning bike consume? An hour's spinning bike can consume about 500~700 kilocalories, which is equivalent to the energy consumption of an hour's long-distance running. Although the theoretical calorie consumption is not equal to the actual fat burning effect, the weight loss effect of spinning bike is obvious.
In practice, especially for beginners who have just started sports, spinning has a particularly obvious weight loss effect. 1 month, losing a few kilograms is common.
Sweating profusely during spinning training, and some players may even form a pool of sweat stains on the ground. This can also give the exerciser a good impression of "good weight loss effect" psychologically.
Sports characteristics of spinning Although spinning is also an aerobic exercise, it has its own distinctive characteristics, which makes it have a good weight loss effect.
Features 1: Professional design of course content.
Compared with independent aerobic exercise, the spinning course in the gym is designed by the fitness coach in advance. The course content considers intensity arrangement, rhythm arrangement, where to sprint, where to simulate rock climbing, where to change posture and so on. According to the different training difficulty, the course is divided into three levels: beginner, intermediate and advanced, which can meet the needs of exercisers at different levels.
After such a professionally designed training course, as long as it can be followed, its training and weight loss effect will be better than that of ordinary people's independent aerobic exercise.
Feature 2: Spinning is not just aerobic exercise.
Spinning doesn't repeat the same movements like jogging and elliptical machine, but it has different movements, and there will be a short break between action groups. Different action groups will have different training characteristics.
For example, continuous sprint, heavy load climbing, frequent change of hand position and body posture and other action groups all have the characteristics of high-intensity interval training. So some parts of spinning bike are more like a mixture of aerobic exercise and anaerobic exercise, which is more conducive to weight loss.
Feature 3: On-site guidance and supervision by the coach.
The spinning course in the gym will be taught by the coach. Coaches usually walk into the training area during training, correct the movements and postures of members, check whether the load is enough and so on. This seemingly insignificant interaction in training is a very effective method to ensure the training effect.
Feature 4: Good sports atmosphere.
It can almost be said that spinning is the coolest, most dazzling and most athletic event in the gym course.
Dynamic sports music, with flashing lights, a dozen people, dozens of people sweating together, loud passwords, and scenes where other members are trying to train. Some gyms offer spinning lessons and virtual sports scenes. These factors combine to form a rotating training ground full of gas fields.
Many people will find that taking spinning lessons is particularly exciting and can stimulate their sports potential. One of the most important reasons is that the "strong sports atmosphere" gives you strong training motivation, and the joy of sports dilutes the "pain of sports".
It can be said that these four characteristics of spinning bike are the main factors for exercisers to lose weight more effectively. It ensures the duration, quality and efficiency of each training. As long as you can keep exercising for a while, slimming down is a high probability event.
Spinning to lose weight, we need to pay attention to two problems. First, the body will adapt to sports, and spinning is no exception.
Novices lose weight obviously in the initial stage of spinning, and then they will decay until they stop. From the experience, this process will last for about two or three months. Therefore, if you want to lose weight all the time, you must change it within a period of time.
Upgrading from elementary courses to intermediate and advanced courses is a change. Trying to participate in other sports slowly is also a change.
Secondly, it is best to take a spinning course in the gym, so as to ensure the effect of losing weight to the maximum extent.
Not at home? Of course, it is no problem to follow the spinning class on the Internet or TV at home, but without the on-site supervision and sports atmosphere of the coach, the sports effect will be greatly reduced.
However, if you are busy at work and don't have more time to go to the gym, practicing spinning at home is also a good way to lose weight.
Friends who want to lose weight and practice spinning now have only one thing to do: start practicing!
Spinning can lose weight. I started riding a spinning bike in the gym last year, but I don't recommend it if I want to buy it myself, because exercise requires atmosphere, and it is estimated that riding at home is difficult to persist, because the intensity of exercise is definitely greater than you think, and it is difficult to persist without atmosphere and friends! Moreover, cycling also has certain skills, and it is easy to get hurt without persuasion! Besides, I should pay attention to diet control, because my friends and I go to the gym to ride a spinning bike. In order to lose weight, I quit midnight snack. I have a full breakfast every day, and I don't eat ω as long as I am seven minutes full for lunch and dinner! My friend who went with me (? 3 ? He is not like me, and as a result, I have obviously lost weight, and he repeatedly said! Nothing has changed! Because exercise will promote metabolism after all, if you don't eat right (eat more breakfast when you should eat more, and eat less lunch and dinner when you should eat less)? (? ^o^？ )? ! It's hard to lose weight by creating an "energy gap" improperly! I hope my answer is helpful to you! thank you
I'm johnny, and the topic I'm talking to you today is fat reduction: does spinning help to reduce fat?
Spinning is definitely helpful for reducing fat, because spinning is also an aerobic training method.
Training mainly includes anaerobic and aerobic training. Anaerobic training mainly provides energy for glycogen, creatine and adenosine triphosphate stored in the body.
So aerobic training involves three things, that is, oxygen, and that fat and glycogen, so it is called aerobic energy supply. Aerobic energy supply with long-term low power. Because of the participation of oxygen, it can use fat as fuel. But the intake of oxygen is limited.
When the intensity of training increases, oxygen can't meet the energy demand of the body, and your intensity will become lower. Then spinning mainly belongs to the category of aerobic training, but in some places the training intensity will be higher and the heart rate will be higher.
In this way, there will be more exercise for physical fitness and cardiopulmonary function. If a bodybuilder wants to keep as many muscles as possible without losing them, rotation is not the first choice.
Almost everyone who enters the gym wants to have a good figure. Some ideas are wrong, so we should filter all kinds of suggestions. Whether you are preparing for the competition or just want to look good at your abdominal muscles, you should lose fat, and besides exercising, you should control your diet.
Reduce fat with thinking and strictly control diet, so as to achieve the effect of reducing fat. Now you know what to do?
Spinning will consume more calories relatively.
But the key to losing weight is to adjust your diet.
My weight has been reduced from 190 kg to about 145 kg. I do six exercises every week, 60 minutes of strength training, 40 minutes of aerobic training, and I have made many adjustments in my diet. I think this is also the reason for my success in losing weight.
Summarize a few points, I hope it will help you.
1 Eating dietary fiber has a strong satiety and a low glycemic index, which promotes intestinal peristalsis, expels excess oil and toxins, and is particularly prone to constipation during weight loss. Eating dietary fiber can solve this problem well. Beans, vegetables, fruits and coarse grains are rich in dietary fiber!
2 Eat staple food, many people who lose weight do not eat staple food in order to lose weight quickly, which is very harmful. The staple food contains a lot of carbohydrates, which is one of the three essential nutrients (protein, fat and carbohydrate) for human body. However, the sugar index of staple foods such as polished rice and refined noodles is relatively high, so coarse grains can be used instead. Coarse grains have low sugar index and are rich in dietary fiber and vitamins, such as oats, sweet potatoes, purple potatoes and yam.
3 low-sugar fruit, the advantage of low-sugar fruit is low sugar content, and it is rich in dietary fiber and vitamins to meet the daily vitamin needs of the human body. Pomelo, apple, strawberry and cherry are all fruits with relatively low sugar content.
Supplementing protein, whether it is exercise or dieting, will easily lead to the loss of lean muscle mass, which will lead to the decrease of basal metabolic value, so it is easy to rebound after losing weight. Supplementing protein can alleviate or avoid this problem. protein has a low glycemic index and a strong satiety. Lean meat, beans and eggs are rich in protein.
5 Cooking methods are stewed and steamed, avoiding frying and boiling. Frying and cooking will add too much oil, which will easily lead to too much heat, and food will lose too much nutrients after being heated at high temperature, which can be well avoided.
Welcome to pay attention to me and take you to eat and lose weight! I've lost 40 pounds, and I've been successful for two years. I'm happy to answer the main question back and forth.
In the evolution of human1100,000 years, the natural selection of survival of the fittest has been continued. You know, before our ancestors knew about disease and hunger, the mortality rate was relatively high!
Fat can alleviate the harm caused by disease and hunger to some extent, so we tend to hoard fat.
This is a physiological mechanism, which has been inherited until now. And losing weight, that is, fighting against this powerful machine, will of course be very hard.
The meat on your body is getting fatter bit by bit, and it is basically impossible to take it off after three or two times, unless liposuction!
Back to the topic of spinning mentioned by the subject, different intensities consume different calories. From the heat calculation software, we can know that the low-intensity spinning bike consumes about 338 kcal in 60 minutes, the medium intensity is about 45 1 kcal, and the high intensity is about 564 kcal.
If you want to lose weight by exercising alone for an hour every day, you may need to pay attention to the following points: First, remember to warm up and stretch before and after practicing spinning.
Spinning is an aerobic exercise, which mainly exercises the legs. Before you start, you should do warm-up activities to wake up your body and open all joints to prevent sports injuries.
Then, adjust the resistance and buffer of the spinning bike to a level that suits you. Too much resistance can't be completed, and too little resistance can't achieve the training effect.
Finally, stretching and relaxation after exercise. During exercise, lactic acid, a metabolic waste, will accumulate in leg muscles. Proper stretching can relieve muscle tension caused by lactic acid accumulation, and also relieve muscle soreness the next day to some extent.
Second, aerobic exercise to reduce fat needs to consider diversification.
As mentioned earlier, spinning is an aerobic exercise with high calorie consumption, but the body has strong adaptability to exercise, just like running. At first, it may stimulate the body better. Once the time is too long, the effect will be greatly reduced after the body adapts.
Therefore, we must consider diversification when choosing aerobic exercise during weight loss, and we can appropriately increase running, skipping rope, climbing stairs, aerobics, playing ball and swimming. Do one thing every day, and it will be better to change it.
Third, diet control is essential.
As the saying goes, "eat seven points and practice three points" to lose weight. If you don't control your diet and exercise more, you may have little effect.
Pay attention to less oil, less salt and light diet, and pay attention to the structural proportion of high-quality protein+crude carbohydrates+vitamins in three meals, so as to ensure the calorie gap while maintaining a balanced nutrition.
If you don't know how to distribute the three quantities, you can divide them with a plate, and the pointer points to 9 o'clock, 12 and 16 respectively. The area at 9- 12 is protein, the area at 12- 16 is carbohydrate, and the rest is vegetables.
Snacks, sweets, fried foods and supper must also be eaten as little as possible or not. After all, these foods are obstacles on the road to losing weight!
All right! Today's sharing is over. I hope more people can refer to it. Thank you for reading!
We often go to the gym and find that there is always the hottest room in the gym. Accompanied by explosive music, a group of people ride small bicycles, which is what we usually call spinning bicycles. Spinning has always been the most classic aerobic exercise, and it will always be the first choice for those who have no atmosphere and don't want to exercise. Spinning bike is not only an artifact for us to lose fat, but also can improve our speed and explosiveness.
Let's start with how spinning started. Spinning was founded by a fitness coach and extreme athlete in the 1980s. This sport combines dynamic music and gorgeous lighting into the sport, which makes people have more strength to exercise while enjoying hearing and vision.
Spinning is similar to ordinary bicycles, except that spinning is fixed in place, which is why spinning can challenge our limits without worrying about external factors.
We should adjust our seats before we start cycling. If the position is not good, it will probably hurt our knees. We can stand on the ground, raise our thighs horizontally, and then our calves are perpendicular to the ground. At this time, the distance between our hips and the ground is the height of our seats. The height of the grip is not critical, as long as it is adjusted to our own comfortable position.
Also note that the pedal of the spinning wheel is said. In order to prevent us from stepping empty or being thrown out when riding violently, the pedal can fix our feet, and we can lock our feet by twisting them for 45 degrees.
Also pay attention to the riding action. Spinning bike is not as casual as we usually ride, because it is strong, so the wrong action often gets the opposite effect. When riding, pay attention to keep your upper body straight, lean forward slightly, straighten your arms and sink your shoulders. In the process of riding, you should slowly speed up the pedaling, keep your body stable, and don't shake your body left and right with pedaling.
Many people don't usually take spinning lessons with most people, but ride alone in the gym. I can recommend a riding scheme for everyone. This scheme is based on the principle of HIIT fat reduction, that is, the combination of anaerobic and aerobic training.
At first, the warm-up is 80 rpm slow cycling for 5 minutes, and then switch between high-speed cycling for 3 minutes and low-speed cycling for 5-8 groups. After rotation, cooperate with the stretching of thigh muscles.
The fast-paced fat reduction of spinning bike is very suitable for the life speed of our city now. Anyone who wants to lose weight in less time can try this cool exercise.
Families can choose Decathlon. The effect of losing weight is not equipment, but various exercise methods. Choose what you like, master exercise and diet skills, stick to it and you will definitely lose weight.
Is spinning really effective for losing weight? Rotation is really effective for losing weight, but it should be trained according to the endurance of the body.
Spinning is a kind of high-intensity aerobic training. As far as the effect of reducing fat is concerned, a 45-minute spinning class consumes about 450 calories, which is equivalent to the calories consumed by jogging for one hour.
The training intensity of rotation is relatively high. Initial weight loss trainers, especially overweight people, suggest not to do spinning training. They should start training by jogging or jogging on the treadmill, and then do rotation training after their training ability is improved.
In addition to the correct operation, we should also pay attention to the warm-up and stretching activities before and after training, such as adjusting the seat, relaxing the shoulders, clamping the arms, focusing on the waist and abdomen, exerting force evenly, pedaling the whole circle and optimizing the strength.
Rotation consumes a lot of energy and has a great influence on the knees. After training, you should give your body enough rest and adjustment. It is recommended to train every other day, and the number of trainings should be controlled at three to four times a week. Here are two typical examples of successful weight loss for spinning enthusiasts:
1. female, with a slightly larger base, lost a lot of weight in about three months through dieting and spinning every day, but she still looked fat on the whole. After that, she still ate less and rode hard, but she didn't change for a long time.
3. Male, paunchy, irregular diet, many social activities, crazy rotation, long-term weight and body shape unchanged.
From these two typical examples, we can draw the following conclusions:
① Spinning bike can lose weight and can lose weight;
② Spinning or any other aerobic exercise is difficult to break through after entering the bottleneck period;
③ The effect of reducing fat has a great relationship with diet.
For friends who love spinning, I want to reduce fat and shape more effectively and for a long time. I suggest:
① Don't go on a diet, let alone eat high-calorie foods, eat reasonably, keep moderate calories and ensure balanced nutrition. Eating less may not necessarily reduce body fat, but may rebound and reduce metabolism. Reducing fat is a long-term thing. How to eat and pay attention to the diet structure are the key factors.
② Don't do long-term, single and excessive aerobic exercise. Reducing fat is definitely inseparable from aerobic exercise. Aerobic exercise can effectively consume fat and lose weight in the early stage of fat reduction. But with the weight loss, fat will become more and more difficult to mobilize. Muscle consumption is inevitable at this time. Muscle is a key component related to lean body mass and metabolism, and it is also related to the strong support of body shape. In addition to moderate fat, the contribution of muscle is very important to a person's body shape.
(3) The base number is less than going to the spinning room, and many spinning courses are done standing up, which adds more burden to the knee joint.
Suggestion: Spinning bike can be used, but don't do it every day. There should be a strength training plan in the middle. Strengthening muscle strength and muscle content is the most effective means to improve metabolism, and it can also better protect joints and reduce the risk of injury. The most important thing is to reduce the detention time in the bottleneck period and increase the exercise effect.