The most effective way to lose weight is to do aerobic exercise. The easiest way to see the weight loss effect of an aerobic exercise equipment is to compare it with the most common treadmill.

Firstly, compare the energy consumption of spinning bike and treadmill during high-intensity exercise and low-intensity exercise respectively. As can be seen from the data in the table, the theoretical energy consumption of spinning bike is slightly lower than that of treadmill, whether it is high-intensity exercise or low-intensity exercise.

This is because running can use a little more muscles than spinning, so the theoretical energy consumption of treadmill will be higher than spinning.

However, theory is theory after all. What is the weight loss effect of spinning in actual situation?

Second, the actual situation

In practical application, spinning bike is better than treadmill in weight loss.

The advantage of spinning lies in the combination of different riding actions and different exercise intensities, as well as the sense of sports rhythm and immersive sports experience brought by spinning music. Counting these advantages, spinning is much better than treadmill in losing weight.

Some professionals have done a survey on the effect of aerobic exercise to lose weight for two months, and the data results are very obvious. The weight loss effect of spinning bike is much higher than that of treadmill and elliptical machine.

Third, the rotation action.

There are two main reasons for spinning to lose weight. The first one is a different rotation. Spinning bike has four main movements: sitting and riding, sitting and climbing, standing and riding and climbing, and two of them are mainly used in the stage of low-intensity aerobic exercise.

However, standing and riding is used in high-intensity aerobic exercise, because of its high intensity, it can also exercise gluteus maximus and quadriceps femoris well, and achieve good muscle gain and shaping effect.

The combination of different movements can coordinate the muscle groups in different parts, so that some muscles can be exercised and the other parts can be exercised. If properly matched, it can improve exercise efficiency, increase exercise time and make spinning bikes lose weight better.

Four. HIIT training

At present, in the fitness circle, a training method called HIIT (high-intensity interval training method) is very popular and has a good weight loss effect. Specifically, after completing the warm-up stage, first carry out the highest intensity training for 30~40s, then take a low intensity exercise break, and then carry out the highest intensity training for 30~40s, and so on. This training method not only has a good weight loss effect, but also has a short exercise time, which is convenient to carry out at home.

The principle of HIIT lies in EPOC (excessive oxygen consumption after exercise). Specifically, in high-intensity exercise, the body does not provide enough oxygen to the muscles, and the muscles breathe anaerobic and produce lactic acid. Then use low intensity aerobic exercise to consume glycogen in the body.

After exercise, extra energy and oxygen are needed to consume lactic acid produced by high-intensity training, but since glycogen is exhausted, the body needs to decompose fat to consume these lactic acids, so that the body can still consume fat after exercise, further consolidating the weight loss effect of spinning.

When using spinning, the speed change is very convenient, so the application of HIIT training is one of the best exercise methods, which is also the biggest reason for the good weight loss effect of spinning.

5. Is it true that riding a spinning bike can lose 20 pounds a month?

Let's start with a conclusion. Because spinning has a good weight loss effect, in theory, you can lose 20 pounds a month by riding a spinning bike, but the actual operation is very difficult, requiring strong willpower and a lot of time, and it is unhealthy.

First of all, I advise you that the ultimate goal of losing weight is to maintain the habit of healthy living. If you give up the habit of healthy living in order to lose weight, it is putting the cart before the horse.