How to lose weight by cycling?
It takes at least 30 minutes to ride a spinning bike at a time. Aerobic exercise only 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. It 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 bike 3-5 times a week to ensure that you can see the effect of losing weight.
Moreover, the combination of slow riding and fast riding has a good slimming 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 use the combination of speed and speed. When riding slowly, you can consume more fat to provide energy for your body, and your heart rate should not exceed 65% of the maximum heart rate. This is an aerobic exercise.
Fast cycling 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 supplies energy 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 stretching tendons, the human body relaxes and the pores are wide open. Don't show your 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 when stretching muscles 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 quickly, you must pull, pull and shoot for a long time; If you want to get better slowly, pull less, gently and for a short time; Don't pull when 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 hamstring muscles in prone position, you can bend your knees and legs slightly outward to relieve the pain. But after landing, try to lift your legs inward until your legs are completely close together and you can't form an outline.