Is the method of spinning fitness scientific?

The spinning class atmosphere is intense, dynamic, sweating is also large, it is said that the fat reduction effect is great, so it is very hot, many weight loss people are keen on spinning to shake fat, today to sort out some details about spinning fitness to lose weight, hoping to bring some help to exercise people.

1. Energy efficiency of spinning bikes

Spinning is a combination of aerobic and anaerobic exercise, not only can consume energy during exercise, but also can continue to consume energy and increase muscle mass after exercise, and improve the basic metabolic rate in the later period to achieve the purpose of comprehensive energy consumption and fat reduction.

In addition, many gyms now use a combination of high-low intensity exercise, which can further improve the efficiency of burning calories per unit of time.

It is generally believed that a 40-60 minutes spinning class can consume about 500-600 calories, or even higher. This is better than running, elliptical and road cycling for the same amount of time.

Therefore, it is no problem to say that spinning bicycles can be highly energy efficient.

2. How to adjust the spinning bike properly

Before riding the bike, please first adjust the following three parameters of the device in front of you:

①Seat height: generally flush with your iliac bone, that is, the level of the belt. This basically allows you to ride on a bicycle, when you step on the foot to the lowest point, the knee bend is about 20-30°, and when you pedal to three o 'clock, the knee does not exceed the tip of the foot. In this way, the relative damage to the knee joint is minimal during the whole process of cycling.

②Handlebar hand height: it is recommended to adjust to the height of the seat, according to their own exercise basis and back muscle strength and back health status, good exercise foundation, back muscle strength, no back injury, you can put the handlebar hand lower, which can increase the maximum flexion Angle of the hip joint during the riding process, so as to more mobilize the hip muscle group to participate in force and energy consumption. The novice and the waist strength is weak, or the waist is not good, you can adjust the handlebars higher, so that the waist can bear the risk of sports injury is lower.

③The distance between the handlebars and the seat: Put your elbow in the front of the seat, stretch your palm straight, and the plane where your fingertips are located can be the position of the handle. In other words, the distance between the seat and the handle can be set to the length of your forearm plus the length of your hand.

       These are my scientific fitness tips for spinning