1 Can you lose weight by cycling every day?
You can lose weight. Generally, the resistance is set, and people riding spinning bikes are doing aerobic exercise. After 30 minutes of exercise, the body begins to consume fat to provide energy for the body. In addition, regular spinning exercise can improve people's ability to absorb and utilize oxygen and accelerate human metabolism. The increase in metabolism caused by spinning will accelerate the decomposition of fat, thus achieving the goal of losing weight. How long can I lose weight by riding a spinning bike every day?
At least 30 minutes. Aerobic exercise decomposes fat to provide energy half an hour after exercise, so it takes at least 30 minutes to ride a spinning bike every time, and the best time is about 45 minutes, which can consume 400-500 calories and effectively burn body fat. How long does it take to lose weight by cycling every day?
1 month or so. Cycling for 30-45 minutes every day can consume 400-500 calories, while people need to consume 7700 calories per 1 kg of fat. Therefore, if you want to see the weight loss effect by riding a spinning bike, you should at least insist on riding 1 month. How much do you lose by riding a spinning bike every day for a month?
5-6 Jin. Under normal circumstances, riding a spinning bike for half an hour every day, combined with a reasonable diet and work and rest, can lose 5-6 pounds a month. 5 where is the main weight loss by cycling every day?
thin leg
In the process of riding a spinning bike, because you need to pedal with your feet constantly, you can accelerate the burning of leg fat and tighten leg muscles, thus achieving the effect of stovepipe. thin belly
In the process of riding a spinning bike, it can effectively strengthen the muscle groups near the buttocks. When the spinning bike bends down, it can also stimulate the muscles of the waist and abdomen, helping to slim down the waist and reduce the stomach. How to lose weight by riding a spinning bike every day.
Warm-up exercises should be sufficient.
Before riding a spinning bike, do enough warm-up exercises to make all parts of the body move, keep the body in good condition during riding, and increase the weight loss effect. You can jog for a few minutes, stretch your body and move your joints, leg press. The action should be correct
Lean forward slightly, straighten your arms and tighten your abdomen. Use abdominal breathing. Your legs and waist are parallel to the car beam, and your feet should not be outside. Your knees and hips should be in harmony. Rotation has four coherent movements, such as stepping, pulling, lifting and pushing. The sole of the foot should be stepped down first, then the calf should be pulled back and pushed forward finally. The combination of slow riding and fast riding
Everyone should know that the combination of aerobic exercise and anaerobic exercise will have a better weight loss effect, and there are two ways to ride a spinning bike: slow and fast. In order to get better weight loss effect, it is best to combine speed and speed. Slow cycling can consume more fat to provide energy for the body, and the heart rate does not exceed 65% of the maximum heart rate, which belongs to aerobic exercise. And fast riding can improve the anaerobic exercise ability of the whole body, especially the thigh muscles. Help raise the anaerobic threshold. Fast cycling can make the heart rate reach 85% of the maximum heart rate. At this time, the body mainly provides energy for the body through anaerobic glycolysis of glycogen in the body. Therefore, the combination of speed and speed can not only give consideration to aerobic capacity, anaerobic capacity and cardiopulmonary function, but also burn more fat to achieve the purpose of losing weight. Relax after riding.
After riding, massage and knead the legs, arms and other parts to relax the tight muscles during exercise and prevent fat from transforming into muscles, especially calves. Cooperate with diet and sleep
While riding a spinning bike every day, you should also cooperate with diet and sleep, eat less high-calorie and high-fat food, avoid overeating, work and rest regularly, and ensure 7-8 hours of sleep every day. 7 What should I pay attention to when riding a spinning bike to lose weight every day?
1, it's the first time to participate in spinning. Don't set the intensity too high. You can gradually increase the intensity according to your own situation. 2. Correct bicycle setting is very important. Too low a seat position can cause knee pain and other injuries. Before you start pedaling, be sure to ask the coach to guide you on how to set up the menu correctly. 3. Because the gears of the bicycle are round, the correct riding skill is to pay attention to the whole circle with the pedal.