Let’s discuss the problem of a cheap spinning bike from the perspective of sports health, and sort out some details about the weight loss of spin bike fitness, hoping to bring some benefits to people who exercise.
01 Energy consumption efficiency of a cheap spinning bike
Spinning bikes are a combination of aerobic and anaerobic exercise. It not only consumes energy during exercise, but also continuously consumes energy and increases muscle mass after exercise, and improves basal metabolic rate in the later stage.
To achieve the purpose of comprehensive energy consumption and fat reduction. In addition, many of the current spinning group classes in gyms also use a combination of high and low-intensity exercises (HIIT), which can further improve the efficiency of burning calories per unit time. It is generally believed that a 40-60 minute spinning lesson can consume about 500-600 kcal, or even higher. This is better than running, elliptical, and road cycling at the same time. Therefore, it is not a problem to say that a spinning bike can consume energy efficiently.
02How to adjust the cheap spinning bike correctly
Before going on the battlefield, you should learn how to use weapons. After all, we are to exercise, to be healthy, not to hurt ourselves.
Before riding a cheap spinning bike, please adjust the following three parameters of this device:
① Seat height: Generally, it is flush with your own iliac bone, which is the level of the belt. This basically allows you to ride on a bicycle. When you step on the pedal to the lowest point, the knee joint bends at about 20-30°, and when the pedal reaches the three o’clock position, the knee does not exceed the toe. In this way, the relative damage to the knee joint is minimal during the entire riding force process.
②The height of the handlebars: It is recommended to adjust to the height of the seat, according to your own exercise foundation, low back muscle strength and low back health status, good exercise foundation, strong back muscle strength, no back injury, you can Put the handlebars lower, which can increase the maximum flexion angle of the hip joint during riding, so as to mobilize the hip muscles to participate in force and energy consumption. For beginners and those with weak waist strength, or poor waist, you can raise the handlebars to make the waist bear a lower risk of sports injuries.
③The distance between the handlebar and the seat: Put your elbow in the front of the seat, straighten your palm, and the plane where your fingertips are can be the position of the handle. In other words, the distance between the seat and the handle can be set as the length of your forearm + the length of your hand.
03How to ride a spinning bike to avoid knee injury?
Here I remind you of a few points about the exercise of the spinning bike:
①Reduce the number of times you stand on the pedals: You are not taking your life to lose weight, why do you smash yourself like this. You know, if your knee hurts, your weight loss plan may be ruined. When you stand there swaying to the left and right, your knees have to bear several times more load than your own body weight!
②It is not necessary to completely fix the pedals and feet: if your feet are completely fixed on the pedals, the posture of the feet will be fixed when you are trying your best to pedal, and often your upper body will twist Yes, at this time, the knee needs to use more twists to adjust the mechanical balance, which can easily increase the cartilage wear and increase the chance of meniscus damage, especially for novice exercisers! It can be loose enough to allow the feet to be fine-tuned inside, similar to wearing shoes of two sizes. In theory, of course, it should be tight, but that is not suitable for novices!
③ Do what you can, don’t blindly follow the rhythm: In the spinning bike class, there are instructors who are leading the rhythm and other students are playing the atmosphere, which can easily make you exceed your sports limit. And please remember that when you feel that you have reached the limit, the sports injury is very close to you. After all, most people are novices. After all, most people have a weak exercise foundation. After all, you are here to exercise, not to show it to anyone, and follow the rhythm of others when it is not necessary.
④If your knee is injured or sick, and you are still recovering, then you can ride a bike and power the bike, but please do not practice spinning.
⑤Before you are ready to start the spinning course, it is best to do some muscle strength training for quadriceps, biceps, gluteus maximus, back muscles, core muscles, calf muscles, deltoid muscles, etc. Otherwise, the weak muscles are easily strained in fast-paced and high-intensity sports, and the stabilizing effect on the joints cannot keep up.
⑥ When riding a spin bike, your knees are shoulder-width apart and don’t cohesive. 04Does the exercise bike make the legs thicker to lose weight? Spinning can burn calories, and persistence can have the effect of reducing fat and slimming, so that the dimensionality of the thigh will not increase but decrease, but pay attention to the stretching of the front and back muscles of the thigh after exercise.
Some girls are worried, won’t the spinning bikes develop muscles? Wouldn’t the legs become thicker?
In fact, as long as you pay attention to stretching and rest, don’t try to do it desperately. The muscles are not as easy to grow as you think, so this problem does not exist, and after a little muscle, the line will feel better, and the fat will be lost. The vision will be thinner.
Of course, the leg muscles just after training will definitely look a bit thick due to congestion. This is only temporary.
05 How many times is best to practice spinning bike in a week? How long is the best time? The exercise intensity of spinning is relatively high, and the fatigue of the lower limb muscles accumulates heavier during the exercise. Therefore, it is recommended not to practice more than 3 times a week. Otherwise, the risk of injury is increased. Every time you come according to your own physical strength, generally about 40 minutes is the best. If dizziness, chest tightness, palpitation, nausea, etc. occur, stop as soon as possible and inform the coach.
06 Is the spinning bike exercise aerobic or anaerobic? Spinning is a form of exercise involving both aerobic and anaerobic participation.
07What kind of warm-up and stretching should be done before and after exercise? Before starting, you can ride on your own from slow to fast for 5-15 minutes or run about 1-2km on a treadmill.
08 Is it suitable for people with a meniscus injury and arthritis to ride a spinning bike?
Not suitable.
As mentioned above, it is inappropriate for people with knee injuries to perform exercises that significantly increase the load on the knee joints. If you ride your bike without following the rhythm, please refer to the 2-hour principle: the discomfort of the knee joint after exercise is less than 2 hours can be relieved, otherwise, you should reduce the weight or change the exercise mode.
09 How long can I practice spinning bike after knee surgery? You can start physical exercise 3 months after knee meniscus surgery that does not affect weight bearing, including spinning, but it is recommended that it is best to ride on your own at this time, and dynamic riding with a group rhythm should be 6 months later. If it is a knee ligament reconstruction and other surgery, it is recommended to resume vigorous and dynamic cycling after 10-12 months after surgery.
10 A few reminders for people who exercise to lose weight on spinning bikes:
① Fancy bicycles should be avoided. The requirements for low back and balance are too high. Not only are they prone to injury, but also a risk of falling.
② Being in a high decibel environment for a long time is harmful to human health. If you think the bicycle room is too noisy, you can bring a sound-reducing earplug.
③If you are new to weight loss or fitness, then I don’t recommend you to do the spinning. You can also lose weight by cycling by yourself. The cost is persistence, not form.
④ During the spinning course, 500-1000ml of water should be added.
⑤If you have diabetes, you should beware of the occurrence of low blood sugar caused by excessive exercise for a long time. You should prepare a bottle of drink. If you have symptoms of low blood sugar such as palpitation, you should stop immediately, drink a drink, and call 120 if necessary.
⑥ People with high blood pressure should perform the intense exercise form of spinning exercise only when the blood pressure is controlled smoothly, otherwise, the risk of cardiovascular accidents will increase.
⑦People with lumbar disc herniation, lumbar spondylolisthesis, knee joint injury, knee arthritis, etc. are not suitable for spinning.
⑧Do not exercise too late for cheap spinning bike exercises. An excessive increase in excitement will affect later sleep.
⑨ No matter how good the exercise is, you must do what you can.
⑩Ten thousands of exercises, health is the first thing, sports injuries occur, plan to take a bath.
