Do you know what you should pay attention to when spinning? Spinning is a fun sport that has emerged in recent years. It has a good fat burning effect and is loved by many people. I collected and sorted out the information about what should be paid attention to in spinning for everyone. Let's have a look.
What should I pay attention to in spinning? 1 Aerobic exercise to lose weight first refers to all rhythmic fitness exercises with long fitness time and little exercise. It must have three standards: the kinetic energy needed for fitness exercise is expressed according to substances such as body fat or sugar oxidized by air; Most muscles of the whole body (2/3) participate in fitness exercise; The amount of exercise is between middle and low levels, and the duration is 15-40 minutes or longer. Long-term adherence to aerobic exercise to lose weight can increase the total hemoglobin concentration, improve the body's resistance, delay aging, improve the working efficiency of cerebral cortex and heart function, improve the body's fat consumption, avoid arteriosclerosis, and reduce the prevalence of cardiovascular and cerebrovascular diseases.
There are many ways to lose weight by aerobic exercise, such as brisk walking, running, aerobics, swimming, cycling, various household treadmills, cooperative cycling, stair machine training and so on. Choosing aerobic exercise to lose weight can be done according to the time and ability. The compressive strength varies from person to person. A simple and reasonable calculation method of compressive strength is to detect the heartbeat during fitness exercise, that is, after the completion of fitness exercise, measure the pulse rate of 10 second and multiply it by 1 10% to calculate the heartbeat during fitness exercise. People aged 20-30 should keep their heartbeat at 140 beats per minute, people aged 40-50 at 120- 135 beats per minute, and people over 60 at 100- 120 beats per minute.
Therefore, if the riding time meets the specified requirements, it is aerobic exercise to lose weight!
There are many kinds of aerobic exercise to lose weight. Aerobic exercise will further improve our own immunity and resistance. It is necessary to do more aerobic exercise to lose weight. Is fitness bike a common problem in aerobic exercise to lose weight? We must also pay attention to them, so that we can choose the most suitable aerobic exercise to lose weight. We look forward to helping you.
What should I pay attention to when spinning? 2 The riding method of rotation is different, and the effect is different! In addition, spinning is a fashion sport that combines fashion and sports, and is sought after by many young people.
Through rotation, you can improve your heart and lungs, exercise your muscles and shape your hips. But different riding methods have different exercise effects.
Moderate resistance can reduce fat and lose weight;
In order to lose weight, cyclists can adjust the bicycle fitness equipment to moderate resistance, keep the cyclist's heart rate below 65% of the maximum heart rate, and ride for about 30 minutes continuously, so as to burn more fat and supply energy for cyclists. At the same time, cyclists should pay attention to deepening breathing, which is not only effective for losing weight, but also can improve cardiopulmonary function.
Exercise the heart and lungs quickly, with little resistance;
To improve the cardiopulmonary function, we mainly choose the mode of low resistance and high speed, so that the cyclist's heart rate can reach more than 85% of the maximum heart rate.
Speed is combined with speed to strengthen leg muscles;
The mode of bicycle fitness equipment can be adjusted, such as uphill and downhill. By adjusting the mode, you can ride slowly for a few minutes and then quickly for a few minutes. This alternating cycle exercise can improve the strength and endurance of legs, effectively prevent the occurrence of thigh bone diseases, effectively exercise people's heart function, and increase the freshness and interest of exercise. Especially suitable for people who have just exercised with bicycle fitness equipment and have poor leg strength.
Don't ride too fast at first, usually 20 ~ 40 minutes. If you feel tired, you can ride slowly every 2 to 5 minutes to recover your strength. For fashionable and enthusiastic young people, you can choose spinning bike, with strong music and intensity.
Spinning bike riding method is different and the effect is different! Spinning bike can not only beautify limbs, but also exercise our vital capacity, which is very beneficial to our health.