Spinning bike is one of the most exercised equipments in the gym. Doing spinning for 45 minutes consumes 400 ~ 500 kilocalories. During the exercise, 80% muscles and joints of the whole body will participate in the exercise at the same time.

Pay attention to the ways and means of running to lose weight.

Repeated exercise in one part may have a good weight loss effect, but you can't stop muscle growth. Xia Hua, the sports training room of Suzhou Institute of Sports Science, believes that you can't be eager to lose weight and shape, and you can't stick to a sport. In common sports, the effect of running is very good, but many women who lose weight run for 1 ~ 2 hours, and the speed control is not good. If you run like this for a month, your weight will change, but some people's calf muscles will start to increase, not to shape, but to become thick. This is true for running, and so are other activities.

Reasonable distribution of exercise and change of exercise mode

Xia Hua pointed out that fitness exercise should be "nutritionally balanced" like eating, reasonably distribute the amount of exercise and change the way of exercise. If you exercise in the gym, the best plan is treadmill (or bicycle), local strength exercise, aerobics (or swimming), and the exercise time of each item is 10 ~ 20 minutes.

Let more parts of the body participate in sports.

If it's outdoor sports, it's best to jog 10 ~ 15 minutes, and then do some waist and abdomen sports and personal sports activities (such as ball games, skipping rope, fitness equipment, etc. ), and then do some ball games or fitness equipment exercises. You'd better ensure that the exercise methods are diversified and try to let more parts of your body participate in the exercise.

Whether indoors or outdoors, exercise time is an important indicator to ensure the effect. The total amount of exercise from one hour to one and a half hours won't make you feel tired, and the effect is good. While exercising, athletes should control their own pulse. 20 times/10 second is an aerobic metabolic state that can make fat burn fully. Doing so can not only lose weight, but also make your body more perfect.

The intake of food nutrition is also indispensable.

In addition to maintaining a balanced exercise, the intake of food and nutrition is also indispensable. Many people think that it is completely wrong to lose weight without eating staple food. Staple food can ensure the supply of carbohydrates, and carbohydrates are the most important elements to promote the oxidative decomposition of fat.