What is the weight loss effect of spinning bikes?

Spinning bikes for weight loss

Spinning bikes are used to lose fat?

Spinning bikes are called a tool for losing fat, but there is a saying that they are used to lose fat. fat. Why is this? Because the motion track of the spinning bicycle is locked, it is like the weight of your whole body is pressed on the legs. If your biceps femoris is not strong enough and does not participate in knee bending, then the force endured by the legs is Very huge.

There are many movements in spinning that require the spine to leave the neutral position and perform various bending and twisting movements. The spine is easily unstable and can cause great damage to the lumbar spine. If exercise is continued for a long time, dislocation may even occur. risk. Therefore, you must warm up before training, otherwise it will cause huge damage to the joints.

Advantages and Disadvantages of Dynamic Biking

Having said so many bad things, spinning bicycles also have advantages. The sports atmosphere is very good. Currently, there are two main exercise methods: Spining and RPM. The former gradually evolved into fancy cycling in China. The advantage is that the songs can be played freely and casually. Actions on the bike include: jumping while riding, push-ups on the bike, turning left and right, and singing while riding.

The disadvantage is that the movements are dangerous, and jumping riding is more harmful to the knees; the coherence and rhythm of the courses vary greatly depending on the coaching style (this is not a disadvantage), but most of them are unstructured and it is difficult to cultivate members' sense of rhythm. .

More importantly, the movements on the car are mainly seated acceleration and standing climbing, which will not cause much damage to the knees. Ride the right way, sweat a lot, and feel great after your workout.

Boys are less suitable for spinning bikes

Let’s go on to talk about some of the disadvantages of spinning bikes. Why are boys not suitable for spinning bikes? Mainly because of their physiological structure. The shape of the saddle is always so narrow, and long-term riding may cause ovulation to occur if it presses against something. This must be the scariest part for men.

Boys who are heavier are more likely to suffer knee injuries. However, for people who are overweight, it is best to use an elliptical machine to lose fat first. It's easy for boys to put too much effort into the exercise. When they come up, they push too hard and then fall out. They are easily injured.

Does cycling really hurt your knees?

It is very related to the way you ride. For beginners, you need to strengthen your core muscles and put your center of gravity back when riding in a standing position. Use more strength on your thighs and buttocks, and be careful not to sway your body.

The amount and intensity of exercise must be controlled, and there are also problems with seat adjustment, but I am too stubborn to quit midway, and don’t rush to keep up with the coach’s pace. My legs have become weak in the middle and I cannot finish the movement. I have to sit down and take a short rest before continuing.

If the leg strength is too weak, the pressure and weight of the entire upper body will unconsciously compress the knee joint during riding. Whether you are climbing a hill with high resistance in a standing position, riding fast with low resistance in a standing position, or sprinting in a standing position, do not fully straighten your legs while riding, keep your center of gravity backward, do not shrug or support your shoulders, and when your stance is difficult to control You can increase the resistance and slow down. As the strength of your legs increases, the cadence speed will also increase.

Be careful when using a spinning bike to lose fat

Exercise intensity must be controlled

Though that aside, what should you pay attention to when using a spinning bike? Exercise intensity needs to be adjusted in a timely manner. The frequency of exercise is that concentrated training for three months is more effective than training every other day for half a year, and it is easy to see the effect and stick to it. Eating after exercise is very important and requires replenishing water and carbohydrates. Prevent protein loss, that is, muscle loss. When carbohydrates are insufficient, the body will consume protein to provide energy, and metabolism decreases as muscles are broken down. Eat more and move more to increase basal metabolism and improve physical fitness, making weight loss something we look forward to and enjoy, because we never diet and pay attention to the plateau period of spinning. Riding a spinning bike will have a plateau period. The body must adapt to a training intensity for a long time. , increase intensity and volume during the bottleneck period. Fight laziness and go to the gym every day. You will spend less time bored and dazed, and you will spend less time scrolling through Douban. You will be healthy and fulfilled. My butt hurts when I cycle, I have to stand the whole time. The time schedule is 1-2 hours, for example, about 5 minutes of warm-up, at least 15 minutes of strength training, 50 minutes of high-intensity aerobics, and 10 minutes of stretching.

Secondly, let’s talk about other categories. In the early years, the more famous cycling system was Spinning. This system is the originator of spinning and the founding system of this sport. It originated from the United States and was developed by professionals. Created by cyclists, its course model is exactly the same as Les Mills' RPM, which consists of warm-up, speed, strength, speed, strength, speed, strength, adjustment, and stretching.

The difference is that it requires coaches to find music and create routines by themselves, so its quality depends largely on the level and experience of the coach. It is safe and effective.