Spinning is no stranger to fitness enthusiasts in China. But many people don't really understand its concept, and think that rotation is a general term for indoor group riding. In fact, spinning is a kind of indoor group cycling training course, which was initiated by JOHNNYG, an outstanding American professional road cyclist and personal fitness trainer and inventor of indoor group cycling training course in the 1980s. Spinning is the brand of its exclusive course system, with the trademark registered as 1992. Only when the fitness club adopts its designated special bicycle, curriculum system and strictly trained coaches can it be officially authorized to provide spinning courses for its members. Spinning is popular all over the world because of its scientific concept and curriculum design, rich training system and unique fitness effect. At present, in the global fitness industry, the indoor group bicycle training class market accounts for 80%, and there are more than 70,000 professional spinning instructors worldwide.

In just a few years after spinning was introduced to China, its general agent in China, Olelai Fitness Equipment Co., Ltd., and the exclusive American spinning manufacturer held five professional training courses for spinning instructors in Beijing, Shanghai and Hongkong, providing training and issuing certificates to more than 65,438+000 professional fitness instructors in more than 40 fitness centers. Not long ago, Thomas Haugedal, a master spinning instructor from the United States, gave a lecture at the 25-hour fitness club in Beijing, which gave many students a deeper understanding of how to correctly understand and participate in this sport and avoid misunderstandings in it.

Two misunderstandings of interference to spinning practitioners

Myth 1: Does spinning make your limbs strong? You can go and see foreign spinning coaches who have many years of training experience. Their sturdy and slender shapes will tell you that you don't have to worry about turning you into a "big MAC".

Myth 2: Is it true that the more you sweat, the more you can lose weight? In fact, what needs to be reduced is fat, not water. The discharge of a large amount of sweat is actually the loss of water in the body, which does not necessarily mean a large amount of fat consumption in the body.

Spinning makes it easy for you to play.

For those who want to try spinning, the choice of trousers needs a little trouble. It is best to wear close-fitting pants, regardless of length, which can reduce the friction between skin and pants during exercise and make people more comfortable to exercise. There is no need to be too picky about music, because there is no music outdoors.

In the United States, spinning has been developed for 10 years and is still popular in the United States. Spinners don't sit on bicycles and make a hullabaloo about like they did at the beginning, thinking that the greatest intensity and the fastest speed can show that they are spinning lovers. Nowadays, athletes have become "peaceful", and even with your eyes closed, you can feel another realm of this "dynamic" movement: a breeze blows over your palm, the fine hair on your temples caresses your skin, the fragrance of flowers seeps into your heart, and the birds sing crisp and melodious. ......

Spinning training-carefully design every step

According to the characteristics of exercise intensity and will training, the design of spinning energy interval divides the training cycle into recovery interval, endurance interval, strength interval, interval interval and competition day, which is convenient for bodybuilders to switch training among all energy intervals.

In the recovery interval, there is no crawling, no jumping, only light resistance. Just close your eyes, breathe through your nose to relax, feel the cyclic trampling under your feet to make it smooth, concentrate on relaxing your torso, put your hands gently on the handlebar, and keep your heart rate at 50% ~ 60% of the maximum heart rate, so as to easily complete all actions. Try to practice meditation on the bike.

Within the endurance range, the maximum heart rate can be maintained between 65% and 75%. The key point is to find a comfortable heart rate and a pedaling method that can maintain long-term exercise, and relax the shoulders, neck, elbow joint and calf. Even if you feel a little sore in your legs, hold on and keep breathing. This is the time to challenge your strength and will.

Strength exercises muscles and cardiopulmonary function intermittently, which requires stable and even pedaling under strong resistance. Don't compete with the slope, try to relax, feel your feet on the pedal, and keep the maximum heart rate between 75% and 85%. Use slope to understand how to turn adversity into a turning point, overcome obstacles with will, and concentrate on coping with the hard riding at the beginning.

Intermittent intervals emphasize intensity, rhythm, time and rhythm. Control the intensity, control the maximum heart rate between 65% and 92%, master the rhythm, switch smoothly between sitting position and standing position, reach your exercise recovery heart rate (65% of the maximum heart rate) between two difficult tasks, and pay attention to the time of heart rate recovery. The faster the heart rate recovers, the better the physical fitness.

If you are energetic and determined enough, after training in the first four energy intervals, you can come to a match day training-full work training. This kind of training is carried out at a stable anaerobic critical heart rate, with no jumping, no standing posture and no ups and downs in speed. Keep the heart rate between 80% and 92%, try to stabilize the heart rate, choose resistance rationally, and keep your mind clear and flexible. This is the time to know yourself, and the person who walks the longest and fastest will always be the winner!