Many friends asked Cher, which is better for spinning and treadmills? As the saying goes, life is a sport, and the upsurge of the national movement has hit everyone. Everyone is striving to pursue a healthy lifestyle. To stay away from the danger of getting fat, using a spinning bike and a treadmill to exercise is a popular method today. Here we take a closer look, spinning bike PK treadmill: Which weight loss effect is better?
I. Introduction to spinning
The Spinning English name (SPINNING), first created by American personal trainer and extreme athlete JOHNNYG in the 1980s, is a unique and dynamic indoor cycling training course that combines music and visual effects. After the spinning bicycle overcomes all the shortcomings of outdoor cycling, due to technical improvements, the exercise is a simple and easy to learn, and it becomes an aerobic exercise that enables the whole body to be exercised. It is suitable for 15-55 year olds. .
However, due to the high lighting and decibels of music, at present, people who choose spinning bikes in China are concentrated between the ages of 20 and 35, mostly young white-collar workers. In simple terms, what are the advantages of riding a spinning bike? After exercise, it can consume a lot of energy and produce a lot of sweat. At the same time, it can also enhance the strength of people's legs, beautify the lower extremities, and improve people's heart and lung function.
Second, the principle of spinning bike weight loss
As with all aerobic exercises, spinning is also effective in reducing body fat and losing weight while fully activating the body's motor cells. According to experts, spinning is one of the most exercised devices in the gym. Physical fitness requirements are very high. Usually, a full cycle of 45 minutes in a spinning class can consume about 500 kcal of calories. At the same time, it also drains a lot of sweat and the body loses water quickly, so we need to replenish it in time.
However, a large amount of water loss does not mean that it is relying on "reducing water" to lose weight. If you bring a heart rate watch while you are exercising, you will clearly see yourself in the process of exercise. Fat is consumed. In the leg-centered exercise, the muscles of the buttocks, waist, back, and arms can be fully exercised, while also greatly enhancing your heart and lung function.
Spinning bikes are the hottest fitness programs in the gym today. It allows you to perform rhythmic, step-by-step, heavy-duty aerobic exercise with great music, brilliant lighting, coaching passwords, and encouragement and motivation from participating partners. Cardiopulmonary function and multi-part muscles are fully exercised. After a period of exercise, people's physical flexibility, flexibility and reaction speed are greatly improved, and your energy is more vigorous. If you have watched Zhou Wei crazy spinning video, you will be surprised at the dynamic and passion that spinning bikes can give people, even if it is so embarrassing.
Third, how to lose weight fast treadmill
Many people buy home treadmills and are ready to start losing weight at home. How can you use a treadmill to achieve optimal weight loss? Let's take a look at the proper use of treadmills by professionals and scientifically develop a treadmill weight loss method.
1, warm-up (the first 10 minutes into the sports state)
Time: 1st minute - 10th minute, heart rate: (220 - age) × 30%, slope: 0 degree, speed: 6 km/h - 7 km/h.
2, jogging (20 minutes to activate each muscle)
Time: 11th minute - 30th minute, heart rate: (220 - age) x 40%, slope: 0 - 10 degrees, speed: 8 km/h - 10 km/h.
3, run at medium speed (20 minutes to burn fat)
Time: 31 minutes - 50 minutes, heart rate: (220 - age) × 60%, slope: 0 degrees - 10 degrees, speed: 10 km/hour - 12 km/hour.
4, smooth deceleration (10 minutes gradually relax the body)
Time: 51 minutes - 60 minutes, heart rate: (220 - age) × 30%, slope: 30 degrees, 10 degrees, 0 degrees gradually decreased, speed: 6 km / hour.
5, end (gradually reduce the running speed)
From 8 km/h, to 6 km/h, to 3 km/h, the slope slowly decreases from 30° to 10° for about 10 minutes.
Fourth, which weight loss effect is better?
Which bikes and treadmills are better for weight loss? Scientific research has proven that treadmills are the absolute winners in high-intensity situations and can consume 850 kcal in one hour. Even in low-intensity exercise, treadmills can consume 550 kcal per hour. What about spinning performances? As we have already mentioned, spinning a full course for 45 minutes and taking a lesson can consume 500 calories.
Although treadmills are significantly stronger than those of spinning bikes, they have their own advantages and disadvantages. The treadmill is dull and boring, making it difficult to persist for a long time. Less to use, or even completely idle in the balcony into a clothes rack); While the weight loss effect of the spinning bike is not as good as a treadmill, but its riding process is driven by the spinning music, it is full of fun and passion and easy to persist for a long time!
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