How to effectively lose weight by riding a spinning bike?
It takes at least 30 minutes to ride a spinning bike.
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.
It is best to spin the bike 3-5 times a week.
Losing weight requires long-term exercise to see the effect, so it is best to rotate the bicycle 3-5 times a week to ensure that you can see the effect of losing weight.
The combination of slow riding and fast riding has a good weight loss effect.
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.
Precautions for lacing
1. Avoid outdoor cold when bracing, and avoid directly facing electric fans or air conditioners indoors. When lacing, the human body relaxes, the pores are open, and it is forbidden to expose the knees and waist. Especially in places where air conditioning is prevalent, it is best to wear long-sleeved clothes to keep warm, otherwise the joints will catch cold and aggravate the condition; Sweating while stretching tendons is a good thing, so you don't have to sweat deliberately.
2. Due to different age and illness, there is no uniform standard for the time and intensity of lacing. But the general principle is: if you want to get better soon, just pull more, pull again and shoot longer; If you want to get better slowly, pull less and gently for a short time; Don't pull if you think about it! For people who practice yoga, dance or have soft muscles, each leg can be stretched for more than 30 to 50 minutes.
3. For those who have difficulty landing, knees and legs can be slightly outward to relieve the pain. However, after landing, try to lift the legs up and close them until the legs are completely close together, and no external graphics can be formed.
4. For patients with high blood pressure, heart disease, infirmity and serious illness, the elderly will definitely feel pain when stretching their muscles. When they endure pain, their heart beats faster and their blood pressure rises. These are all normal phenomena of qi-impact lesions, which shows that the treatment is effective, but it is not appropriate to rush. It needs to be gradual, the stretching time can be short or long, and the strength can vary from person to person. There is no absolute standard. You can put a small pillow and raise your head slightly to avoid blood rushing to your brain.
5. If the patient's hands and feet are numb, chills, his face is blue, and he breaks out in a cold sweat when stretching muscles, western medicine calls it hyperventilation syndrome. Treatment: Cover the nose and mouth with paper bags or plastic bags to form a closed system. After about five minutes, the symptoms will disappear automatically and return to normal.
6. Women can stretch tendons before and after menstruation, and it will be more effective for patients with dysmenorrhea to stretch tendons during menstruation.
7. It is best to cooperate with the beat when lacing, and the effect is better. Especially for people who have difficulty or inconvenience in lacing, slapping joints, hands and feet at any time can alleviate the pain of lacing.
Which is more weight loss, treadmill or elliptical machine?
The effect of losing weight depends on the way and intensity of exercise, and it is not particularly related to the equipment. The disadvantage of treadmill fitness is that sports injuries (mainly knee injuries) are large, while elliptical machines and exercise bikes are basically harmless.
The treadmill is driven by a motor and moves the running belt back and forth to help athletes walk and run passively on the running belt. In addition to the basic running functions, treadmills usually have the functions of speed change, adjustable slope, shock absorption, step counting, heart rate testing, exercise program setting, multi-functional fitness and so on.
The consequences of excessive exercise
Affect endocrine
One or long-term exercise is too large, and high tension will affect the body's endocrine; It can inhibit the function of hypothalamus-pituitary-gonad axis and reduce the level of blood testosterone, which is characterized by poor excitability, decreased sense of competition and slow physical recovery. If women do this for a long time, it will also cause irregular menstruation.
Cause anemia
After a long time and a lot of exercise, a lot of perspiration will discharge iron from the body, which will increase the incidence of sports anemia in the long run. This kind of anemia is mostly iron deficiency anemia, which is characterized by pallor, dizziness, weakness of limbs and listlessness after strenuous exercise. It is suggested that vitamin C should be supplemented in time before and after exercise.
Increase fatigue
Excessive exercise for a long time will aggravate human fatigue. What is affected is the function of the body, especially when the energy consumed by physical exercise is not balanced with the energy absorbed by the body, it will affect the normal metabolism of the body, and the body will be emaciated, emaciated, and the resistance will decrease.
sports injury
A person who doesn't exercise for a long time, or doesn't exercise much at ordinary times, if he suddenly increases the amount and degree of exercise, it is easy to cause sports injuries, ranging from muscle soreness to muscle strain, which not only fails to achieve the effect of exercise, but also harms his health.