According to the spinning class in the gym, a spinning class lasts for 45 minutes and consumes about 400-500 calories, which is equivalent to 75 minutes of long-distance running. The coach will string together different music, and the whole process is: warm-up stretching+regular sitting exercise+mountain sprint exercise+stretching and relaxation.

Slow cycling for more than 20 minutes will "burn" fat to supply energy, so the heart rate generally does not exceed 65% of the maximum heart rate. Therefore, it is more suitable for obese people with the purpose of reducing fat.

Precautions for riding a spinning bike:

1, warm-up: In order to better protect your body during exercise and avoid unnecessary muscle strain, such as knees, thighs and other lower limbs are important parts of your body.

2, follow the coach's guidance: In the course of class, some details need to follow the coach's tips, so as to achieve more effective fitness effect. For example, some posture changes and resistance adjustment.

3, timely hydration: don't wait until you are really hungry, you should replenish water regularly and quantitatively.

4. Don't be completely resistance-free: Treading without resistance not only can't achieve effective fitness effect, but also can cause sports injuries when pedaling without resistance at high speed.

5. Appropriate adjustment: The distance between the seat cushion and the armrest of the spinning bike can be adjusted. Correctly adjusting the spinning bike can effectively solve and alleviate the above injuries.