The greater the resistance to rotation, the better the weight loss effect? Spinning is not the better, it needs to be adjusted according to its own situation. Although the greater the resistance of rotation, the stronger the exercise effect, but the most important thing is to choose the resistance suitable for your own exercise.
Different resistance brings different exercise effects. Although spinning is a good exercise to lose weight, we need to control the intensity within the heart rate range of aerobic exercise, so as to help burn fat to lose weight. A cycling course lasts for 45 minutes, with warm-up in the first 5 minutes; In the 30-minute main training, the coach will adjust the resistance and revolution of the car according to the individual manpower, simulate the movements of going up and down the hill and walking in place, and consume a lot of fat while exercising endurance; The last 10 minute relaxation exercise makes the lines look better. Such a class can consume 400-500 calories, which is equivalent to running for an hour and a half. It can not only reduce fat, but also improve cardiopulmonary function.
Don't ride too fast at first, usually 30-45 minutes. If you feel tired, you can ride slowly every 2-5 minutes to recover your strength. For energetic young people, you can choose spinning mode, with strong music and intensity. When you are practicing, don't be afraid that the resistance is too great to ride. Riding a bike will have inertia. If the resistance is too small and the foot flies, it will be dangerous. Therefore, I would rather increase the resistance first and then gradually reduce it; But not too big.
Spinning resistance is suitable for weight loss, low resistance and high-speed exercise of the heart and lungs.
If we want to effectively improve the cardiopulmonary function, it is most appropriate to choose a mode with low resistance and high speed, so that our heart rate can reach more than 85% of the maximum heart rate.
Moderate resistance can reduce fat and weight.
If the main purpose is to lose weight, we can adjust the spinning bike to moderate resistance, keep the cyclist's heart rate at no more than 65% of the maximum heart rate, and ride for about 30 minutes continuously, so as to burn more fat to supply energy for the cyclist. At the same time, riding a spinning bike should pay attention to deepening breathing, which is not only effective for losing weight, but also can improve cardiopulmonary function.
Speed changes to strengthen leg muscles.
The mode of spinning bike can be adjusted, such as uphill and downhill. By adjusting the mode, you can ride slowly for a few minutes, and then ride fast for a few minutes, so that you can exercise alternately. It can improve the strength and endurance of legs, effectively prevent the occurrence of thigh bone diseases, effectively exercise the heart function of human body, and increase the freshness and interest of sports. Especially suitable for people who have just exercised with a spinning bike and have poor leg strength.
Precautions for riding a spinning bike: Don't wear air cushion shoes.
When riding a spinning bike, pay attention to wearing sports shoes or hard-soled shoes. It is not recommended to wear air cushion shoes, so as not to damage the ankle due to impact. Generally, sports shoes with hard soles are more suitable for rotation training. Choosing special shoes can generally solve the numbness and tingling of feet caused by uncomfortable shoes.
Debugging before cycling.
Before riding a spinning bike, align the widest part of the pedal with the strap on the pedal, which helps 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.
Heel force
When riding a spinning bike, the upper body has two postures, and the lower body is fixed, that is, the foot is put into the pedal, the heel is used to exert force, and the foot is trampled in parallel. If you use your toes to exert force, it is easy to aggravate the injury of your knee joint.
Don't ride a bike at rest.
Many rotation courses have time intervals. Try to keep up with the rhythm when exercising, but slow down the pedal during a short break. Generally speaking, it is normal to have difficulty breathing during a short break, so you should adapt to this rhythm.
There is no resistance.
Riding at high speed without resistance is easy to cause sports injuries and unnecessary physical injuries. In addition, pedaling without resistance can't achieve good exercise effect.
Pedal the rotating bicycle correctly.
It is generally believed that the so-called pedal means that the foot steps down and the pedal rotates once, so it can move forward. The correct pedaling should be divided into four coherent movements: pedaling, pulling, lifting and pushing. Step on the sole of your foot first, then retract and pull your calf back, then lift it up and finally push it forward, so that you can just complete a cycle of pedaling. Pedaling with such rhythm can not only save physical strength, but also improve speed.
Beginners don't need to pursue speed.
Beginners are advised to find the right frequency before increasing the amount of exercise. Ordinary people pedal about 60-80 times a 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.