the bicycle is one of the auxiliary equipment for aerobic exercise, which is liked and favored by the working class, it allows people to sweat profusely, exercise their bodies, reduce stress catharsis their emotions, full of fun cycling has become a fashion of modern fitness.
why does it fascinate more people?
1, first of all, under the dynamic music, the whole body muscles and joints are activated, so that people's motor nerve excitement, stimulate people's interest in fitness, from which to get better fitness results.
2, kinetic cycling operation is relatively simple, as long as the exerciser orderly choose their own weight, coordinated exercise can be, the target muscle is relatively clear.
3, dynamic cycling can be better to trainers tighten the muscles, so that the body excess fat to burn to the fullest, to play the effect of fat loss.
4, cycling can well promote the improvement of cardiopulmonary function, so that the normal metabolism, blood flow speed up, oxygen supply sufficient, reduce the risk of cardiovascular disease.
5, cycling can reduce stress and make people feel happy.
The principle of fat loss by dynamic cycling
dynamic single is one of the most athletic aerobic equipment in the gym, in the trainer's physical requirements, the requirements are very strict, and all aerobic exercise, in the exercise fully activate the body's motor cells, in the consumption of energy at the same time play the effect of fat loss. The average trainer will burn 500 calories after a single workout. When the exercise reaches 30 minutes, the fat in the legs, hips, waist, back and arms will be burned and consumed, while the muscles in these areas will be well exercised and will become firmer with prolonged practice.
4 ways to ride a spinning bike
the first riding method: Slow speed
this type of riding method should ensure that the trainer's heart rate is kept within 65% and should not exceed this maximum heart rate value. When our exercise time exceeds 20 minutes, we will naturally burn more fat to supply exercise energy, and this slow riding method is beneficial to obese people.
The second riding method: Fast
it allows the heart rate to reach more than 85% of its maximum value, when the body does anaerobic exercise, which will improve the exercise capacity of the thigh muscles and better promote the level of physical activity.
The third riding method: Medium speed
this type of riding requires a heart rate of between 65% and 85%, which will give a good workout to the heart and lungs and improve the body's aerobic capacity.
Fourth type of riding: Slow and fast in conjunction with each other
in the exercise, we can take the combination of fast and slow to exercise, so that the effect of exercise will be more obvious, this method is the most effective in the exercise.
Note on cycling
when riding a bicycle, we just start, the speed should not be too fast, the time mastered in 20-40 minutes, if in the process of riding, the body fatigue occurs, you can first 1-2 minutes of slow riding, and so physical recovery and then increase the intensity of the exercise, it is recommended that the training frequency to maintain 3-5 times a week, the time control in 30-40 minutes. Please remind those with knee injuries not to try this exercise lightly.
dynamic cycling can bring us many benefits, we can practice every day, if you want to lose the associated body parts of the fat, it is recommended to try jogging low speed, if you want to improve their exercise heart rate, of which fast is better, of course residing in the two is the best, it can not only assist you to lose fat can also allow you to improve aerobic capacity, but expensive in persistence. I hope that the above explanation can bring help to friends, when walking into the gym, will not be unsure how to do this aerobic exercise.
