Don't ride for too long to lose weight, so high-intensity exercise will only be harmful to your health. In general, a class lasts 40-45 minutes.
2. At least three times a week, a 45-minute spinning class consumes about 400-500 calories, which is equivalent to 75 minutes of long-distance running. The whole process is: warm-up stretching, regular sitting exercise, mountain sprint exercise, stretching and relaxation. If you want to lose weight by spinning, you need to do every step well, and stretching after each training can help us practice good-looking body lines.
3. Sticking to effective fat reduction for one month is a behavior that needs long-term consolidation. If the cycle is too short, it will not have a good effect. It will take more than a month for body form to get used to it.
2 What is the weight loss effect of spinning? The weight loss effect is very good.
Half an hour's riding consumes about 330 kilocalories. Spinning is a relatively efficient aerobic exercise. 30 minutes of spinning is equivalent to 60 minutes of jogging, and the effect of burning calories is very good.
3 When is the lowest fat for spinning from 3 pm to 5 pm?
Scientific research shows that the best time for physical exercise is from 3 pm to 5 pm. At this time, the body's oxygen intake, heartbeat, blood pressure regulation, sense of smell, vision, touch and hormone activity are in the best state, and the body's adaptability and nerve sensitivity are the best. At this time, the cyclist's state and efficiency are the best. In addition, the body will continue to exercise at night until going to sleep at night, and the fitness effect is better, so the fitness effect is best from 3 pm to 5 pm.
Four points for attention of spinning bike 1. Before debugging the seat to ride a spinning bike, aim the widest part of the pedal at the belt on the pedal, which will help to apply force correctly when pedaling. In a pedaling posture, the plumb line of the front knee is aligned with the center of the pedal, and the distance from the seat cushion to the handle is correct. The height of the chair is about as high as his hip bone. When you step on the lowest point, your knees should bend slightly. If your knees are completely straight and your hips shake when you step on them, it means that the chair is too high.
2. Be sure to warm up, stretch the back of the thigh, land your right foot, and hook the pedal as much as possible. Imagine sitting your hips backwards, pressing your upper body forward, feeling the stretch on the back of your right leg, putting your hands on your waist to keep balance, and changing your feet after 10 seconds.
Hip stretching, knee bending, right ankle resting on the left thigh, imagine the way of hip sitting back, drive the upper body to press forward, pay attention to keep the hips on both sides horizontal, stretch the outside of the right thigh, and stop 10 seconds to change sides.
Stretch the front thigh, stand with your left foot, hold your right ankle with your right hand, try to be close to your hip, and stretch your front leg muscles. 10 second.
3. Not too fast. Beginners are advised to find a suitable frequency and then increase the amount of exercise. The average person's trampling frequency is about 60-80 times per minute. Every time you ride, you should have at least 20 minutes of high-frequency and low-speed warm-up (that is, more laps and less effort) to make your body sweat slightly, otherwise sudden high-intensity exercise will easily cause physical discomfort.
4. Requirements for stretching and relaxing after riding: stand with your hands on your back and stretch to the top of your head 10 second, then bend left and right 10 second; Hands folded forward, knees bent, upper body arched, back stretched 10 second; Put your hands behind your back 10 second, and clamp the scapula to increase the extension.