Spinning bike is a fitness equipment that every gym will have, and it has a good fat burning effect. Do you know anything about spinning? Let me tell you what spinning bike is.

1, spinning originated in America >; Aerobic sports, English spinning, * * * music+fashion bike+professional coach+dynamic atmosphere. With music and lighting, athletes imitate various sports, such as climbing mountains and riding bicycles quickly, which is very interesting. Kinematics experts believe that cycling can exercise the endurance of internal organs, improve cardiopulmonary function and improve the agility of nervous system.

2. Spinning also has a name called RPMRawPowerMovement, which is mainly used for leg training during exercise, which can eliminate excess fat in the legs and reduce weight better.

Features and functions

1, the biggest feature of spinning bike is that it makes you feel that you can immediately release the energy that your body has reserved for a long time and produce a sense of accomplishment.

2, a class can consume 400-500 calories, equivalent to 1.5 hours of long-distance running, which can not only reduce fat, but also improve cardiopulmonary function.

Basic technology

1, this major >; The design of fitness bike is very suitable for aerobic training, which can be generally divided into two types: intensity riding and intensity riding. The former mainly simulates the riding environment of mountain roads and increases the leg strength when riding, reaching >; Exercise leg muscles to improve leg strength and endurance. The latter can achieve the effect of losing weight and is a very intense exercise.

2. A cycling course lasts for 45 minutes, and the first 5 minutes are warm-up; In the 35-minute main training, the coach will adjust the resistance and revolutions of the car according to the individual manpower, simulate the movements of going up and down the hill and walking in place, and consume a lot of fat while exercising endurance; Do relaxation exercises in the last 5 minutes to make the lines look better.

Intimate reminder

1, not everyone is suitable for spinning to lose weight. For members who are training for the first time, they should first test their physical fitness and determine the exercise time and specific methods according to their physical reactions.

Riding a bike requires strong leg strength. It is suggested that members should have a month's exercise experience before training, otherwise the cardiopulmonary function and legs will not be able to stand this intense exercise.

Healthy recipes for spinning bikes

At the end of the 40-minute course, the rotation training did not stop. For enthusiasts, besides reasonable training arrangements, it is equally important to eat healthy and natural food in a balanced way. Of course, you should replenish enough water every time you train.

As a fan of spinning, you need to avoid three kinds of foods that hinder sports performance and recovery: refined carbohydrates, such as sugary soft drinks, processed juice, candy, desserts and white flour foods, noodles, white bread, white rice, and various packaged foods-which hinder fat burning, lead to blood sugar rise and fall, and inhibit renal glands; Margarine, biscuits, candy, potato chips, cakes and fried foods-hinder the operation of aerobic system, leading to diet-related heart disease and cancer; Caffeine-inhibits renal glands and weakens the ability to discharge pressure.

It is very important to get enough calories and water before training. Exercise on an empty stomach consumes energy reserves in the body, thus slowing down metabolism. Ideal foods include fruits and carbohydrates, such as cereals, brown rice, soybean milk and nutritious powdered foods.

After training, besides adding some sugar, other nutrition is also very important, especially in protein. Eggs, skim milk, fish, tofu and powdered protein supplements are all excellent sources of protein. It is estimated that a person who exercises regularly needs the same protein grams as his lean body weight. For example, if your weight is 140 kg, and 15% is fat, then your lean body weight is 1 19 kg, and you need to consume 1 19 g of protein every day.

Water is also important. Nothing can affect sports performance and health more than water. Even 40 minutes of spinning training can make you seriously dehydrated. It is best to drink half the weight of water every day and change pounds into ounces, which is a mixed energy drink of white water and carbonated water below 7%. Most fruit juices and sodas contain more than 7% sugar, which is slowly absorbed by the stomach and is not an effective hydration source. Whether you are getting enough water, you can refer to two indicators-clear urine: when there is enough water, the urine should be clear; Weighing before and after exercise: the weight should be kept constant before and after the spinning class, and the water you drink just supplements the water lost due to sweating. Weight loss during exercise is only the result of temporary dehydration.

Two misunderstandings that puzzle 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.