Indoor exercise bike can reduce weight and protect our joints, so that it is not easy to get hurt during exercise. Many people choose this sport when they lose weight. Proper exercise can help us reduce stress. Let's share the indoor fitness bike to lose weight. Let's have a look.
Indoor fitness cycling to lose weight 1 indoor fitness cycling, everyone's physique is different, and it is impossible to achieve reasonable exercise effect just by looking at resistance and speed. If possible, you can use a heart rate meter to measure it.
If you are between 20 and 40 years old, this aerobic exercise can generally be maintained at around 130 ~ 140, and the maximum instantaneous heart rate should not exceed 190 ~ 200. If the heart rate is high, it is easy to exercise too much. If the heart rate is lower than 120, the effect of exercise will not be achieved.
Each riding time is not less than 30 minutes. If you can persist for more than 50 minutes, the effect of exercising cardiopulmonary function and losing weight is the best.
Extended data:
Pay attention to physical fitness.
Spinning bike is one of the equipment with the largest amount of exercise in the gym, which requires very high physical fitness. Usually, a class can consume about 500 calories, but also a lot of sweat. The body loses water quickly, so it should be replenished in time. But losing a lot of water doesn't mean losing weight by reducing water.
If you wear a heart rate meter during exercise, you should pay attention to your heart rate, because it determines your aerobic effect. You will clearly see that from the moment you exercise, you are completely consuming fat. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, and at the same time, your cardiopulmonary function can be enhanced.
Weight loss by indoor exercise bike 2 1. The former has gradually evolved into fancy cycling in China (most gyms give priority to this type of cycling class), and its advantage is that the songs are free and random, mainly hi. The movements in the car are: jumping, push-ups, bending left and right, singing while riding, etc. -I've done it all.
The disadvantage is that the action is dangerous, and jumping and riding is harmful to the knees; The coherence and rhythm of the course vary greatly due to the coach's style (this is not a shortcoming), but most of them are chaotic, so it is difficult to cultivate the members' sense of rhythm.
2. The second RPM cycling class in Laimei, with a class of about 50 minutes and ***9 songs.
The first song is warm-up, the second song is speed work, the third song is climbing, and the three cycles of "speed training-climbing training" are repeated in 23, 45 and 67. The eighth song relaxes, rides slowly at a constant speed, stretches after riding, and the ninth song stretches on the ground.
Laimei is the first brand of fitness courses. Her RPM class updates a set of music and teaching every month. Music is highly related to the curriculum and has a strong sense of rhythm. Music belongs to nice and quiet songs with rhythmic syllables such as Good Times and Driving by. Everyone who has tried knows ~
More importantly, the car's movements are mainly sitting acceleration and standing climbing, and the knee really won't be too damaged. Riding correctly, sweating a lot, super cool after training.
Many coaches in RPM group spit out that fancy bicycles have to twist their knees sooner or later, which is dangerous and often causes accidents. But to be fair, at least in Beijing, fancy riding still accounts for a large share, and there are also many popular fancy riding coaches. Personally sum up their characteristics-enthusiasm is infectious, songs are high enough, and most importantly, they love riding.
Weight loss by indoor exercise bike 3 1. Exercise bike is very beneficial to the body's blood circulation system and improves the activity of cardiovascular and cerebrovascular diseases. Strong heart function makes women's skin more rosy and energetic.
2. Exercise bike is an ideal tool to lose weight. According to foreign statistics, a person weighing 75 kg can lose weight 1 kg when riding at a speed of 9.5 miles per hour and the theoretical distance is about 70 miles.
Exercise bike can not only lose weight, but also make your figure more symmetrical and charming. People who lose weight through exercise, or those who go on a diet while exercising, are in better shape and more attractive than those who only rely on dieting.
4. A kind of exercise bike can secrete a hormone, which urges you to turn exercise into a habit and keep a good figure.
5. Home exercise bikes mainly include flywheel exercise bikes and magnetic control exercise bikes. Flywheel exercise bike needs more power, while magnetic control exercise bike is lighter and more suitable for female friends.
6. The weight loss of the exercise bike mainly depends on aerobic exercise, that is, continuous low gear, which not only has certain resistance but also can maintain aerobic breathing of muscles, thus consuming more calories and decomposing fat.
7. Exercise bike to lose weight The daily exercise time is generally not less than 30 minutes. Persistence will have a better stabilizing effect. The frequency effect twice a week is not obvious, so the convenience of home exercise bike is better than that of low-frequency exercise in gym.