1. For the purpose of exercise, it is recommended to ride two or three times a week. Friends who want to lose weight can appropriately increase the number of times and ride 3 to 4 times a week. Don't exercise every day because of high-intensity rotation, which may easily lead to overtraining, fatigue, excessive muscle soreness and even knee injury.

2. Beginners can ride 10 minutes when training by themselves, and then rest 10 minutes before recycling. The total duration of each ride can be controlled at 45-60 minutes. This is not easy to damage muscles, but also can achieve the initial exercise effect.

Extended data:

SPINNING, an English name, was initiated by American personal trainer and extreme athlete JOHNNYG in 1980s. This is a unique and dynamic indoor bicycle training course, which combines music and visual effects. It is an aerobic exercise, which can make the exerciser exercise all over his body.

Spinning has no age limit and is suitable for all people with athletic ability. However, people with knee injuries are advised not to participate in this sport, because the friction of the knee joint is very large during the whole riding process, coupled with high-intensity pressure, it is easy to form potential injuries. Patients with heart disease and high blood pressure are also best not to participate, so as to avoid the danger of high-intensity training.

3.？ According to the coach, in general, spinning consumes about 500 calories in a class, and at the same time, it also discharges a lot of sweat, so the body loses water quickly and needs to be replenished in time. But losing a lot of water does not mean losing weight by "reducing water".

References:

Baidu encyclopedia-spinning bike