What is cycling
Cycle training is a functional group cardio training that is performed on special stationary bicycles - spin bikes. It is an interval training using various equipment, working all muscle groups, including the heart.
Group training involves pedaling with varying resistance to rhythmic music, which is selected by the trainer depending on the required tempo of the load. The position of the torso changes when riding, as does the speed of rotation and the load on the legs.
Acceleration can be changed to force resistance, in which the leg muscles receive maximum load. Cardio can be alternated with exercises with dumbbells, body bars, balls for all muscle groups, and with your own body weight. The spinning training program is developed by the instructor.
PHOTO before and after
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Pros and cons of cycling
Benefits of training:
- Cycling helps reduce body fat by providing oxygen and increasing heart rate.
- It tones all muscle groups, since the training is aimed not only at strengthening the muscles of the legs, but also the shoulder girdle and torso with the help of strength exercises.
- Trains the cardiorespiratory system, improving the functions of the respiratory organs, strengthening the heart and blood vessels, and normalizes blood pressure.
- The training does not load the joints and spine and does not increase compression on them, like strength exercises.
- Training is safe for any age, unless there are contraindications from the cardiovascular system.
- The duration of the exercise does not exceed 60 minutes; 2-3 classes per week are enough to get into good athletic shape.
- The training is carried out in an interesting way with trendy, energetic music.
Disadvantages of training:
- It does not allow you to increase muscle volume, compacting the muscles in length rather than width.
- Exercise is not allowed for diseases of the cardiovascular system, high blood pressure, tachycardia, or heart defects.
Features of classes for various diseases and conditions
After evaluating the benefits of cycling aerobics, most likely you will want to exercise. Just keep in mind that in addition to these, there are other restrictions:
During pregnancy and breastfeeding
Spinbike classes during pregnancy planning are very important. These workouts strengthen the body and are quite acceptable within reasonable limits.
During pregnancy (especially in the first trimester), such training is not recommended. You should not go to a cycling studio while breastfeeding.
It is best to limit yourself to simpler activities : walking or something similar.
more about cycling training during pregnancy here.
For sore knees
In the initial stages of arthritis and arthrosis of the knee joint, an exercise bike is even prescribed as a preventive measure for the knees, but we are talking about a simple exercise bike and fairly light workouts, but not a bike. Serious pain in the knees, consequences of injuries, etc. make it possible to train only at an easy pace and only after consulting a doctor .
In general, cycling training, where body position often changes and high loads are used, is not the best option for those who have problems with knee joints and who have pain in their legs. In this case, if your knee joints are painful, it is better to choose a simple exercise bike.
For varicose veins of the legs
Is it possible to exercise with varicose veins? Classes are possible only in the initial stages of the disease , even before the appearance of varicose veins. You definitely need to look at your body's reaction. For the first 4-6 weeks, you should train on light-intensity programs and only then (if the disease does not progress) switch to moderate loads.
When the disease is quite serious and especially due to age, you should completely abandon such intense training.
Read more about riding an exercise bike for varicose veins here.
For a sore back
If the body is in a more or less static position, then during exercise the load on the back is practically removed. If the training is performed only while sitting, then the back is in a position as if “along the ground.” Light static load strengthens stabilizer muscles and is useful for hernias and curvatures. If you have back pain, you need a special recumbent exercise bike.
Here you should pay attention to two main parameters :
- degree of disease - with scoliosis (stage 1-2), with protrusions or herniation of the spine (intervertebral hernia), such exercises are not allowed;
- training program – with frequent changes of body position and significant loads, back problems are a limitation to training.
If the disease is at an early stage, then with moderate and light loads you can take up weight training.
Cycle workout for weight loss
Of course, home workouts will not allow you to plunge into the atmosphere of training in fitness clubs and get motivation from a trainer. After choosing a spin bike for your home, choose energetic tracks for training. Exercise no more than one hour 3 times a week; trained athletes can increase the number of workouts to four .
Complex without equipment
Warm-up at a calm pace is necessary to warm up the muscles and ligaments for 10 minutes. Then proceed to the main program.
- Rotate the pedals while standing - 1 minute.
- Rotate the pedals while standing with your palms resting on the front of the steering wheel – 1 minute.
- Rotate the pedals while standing with emphasis on your forearms – 1 minute.
- Acceleration while sitting at low resistance, holding the handles - 1 minute.
- Rotation at a calm pace - 1 minute.
- Maximum resistance, power pedaling – 1 minute.
- Rotation at a calm pace - 1 minute.
- Rotate the pedals while sitting with emphasis on your forearms at an average level of resistance – 1 minute.
- Acceleration in the same position with low resistance – 1 minute.
- Rotate the pedals at a calm pace – 1 minute.
Repeat the complex 3-4 circles.
After cardio, perform a bodyweight routine for 3 rounds.
- Push-ups from the floor or from the knees, 15-20 repetitions.
- Plank – 1 minute.
- Bicycle crunches - 30 times.
Stretching – 5 minutes.
Interval training with dumbbells
Warm up for 10 minutes – pedaling at medium speed.
- Rotate the pedals while standing with emphasis on your forearms – 1 minute.
- Standing dumbbell press – 20 times.
- Acceleration while sitting at low resistance, holding the handles - 1 minute.
- Dumbbell rows to the belt – 20 times.
- Maximum resistance, power pedaling – 1 minute.
- Elevated push-ups – 15-20 times.
- Rotate the pedals while sitting with emphasis on your forearms at an average level of resistance – 1 minute.
- Extension of a dumbbell with both hands from behind the head 15-20 times.
- Acceleration at low resistance, emphasis on forearms - 1 minute.
- Curling arms with dumbbells 15-20 times.
Repeat the complex for 3-4 circles, at the end stretch the muscles.
How the training goes
You don't need any special skills to practice cycling. Anyone who has ridden a bicycle at least once is already familiar with this direction. On a stationary bicycle, the movement tactics are exactly the same - just pedal.
An effective cycling session lasts 40-60 minutes with a change of pace - this is exactly the amount of time needed to start the process of active fat burning. In addition, during training on an exercise bike you will have time to work all muscle groups.
The lesson begins with a warm-up to warm up the muscles, then the main part, the actual pedaling, and then a cool-down. When and how to change the pace is up to you, if you are out of breath and feel like your heart is jumping out of your chest, reduce the pace, after 5 minutes increase it again, and so on several times. But it is better to spend the first lesson with a trainer.
The training takes place in two positions: sitting and standing. They alternate between each other. In a standing position, b o
more muscles.
On a bike, you simulate riding a racing bike, so your back will be inclined towards the machine. During classes, you will feel tension not only in your legs, but throughout your entire body (abs, shoulders, arms). However, do not worry, your thighs will not become pumped up due to stress, but you are guaranteed to get rid of fat and cellulite. our article for even more ways to get rid of orange peel
The best machines for cycling
- DOMYOS - a manufacturer produces a line of spin bikes for home workouts costing from 15,000 rubles. The bikes are comfortable to use, hold a stable position, and it is also possible to adjust the position of the handlebars and saddle.
- DFC - spin bikes from China for home use belong to the budget segment, their cost starts from 11,000 rubles. The seats are adjustable horizontally and vertically. They include heart rate sensors and a display on which the pulse is displayed.
- Star Trac is a brand from the USA that produces high-quality professional spin bikes that can also be used for home exercises. The line is popular among modern fitness clubs. The cost of goods is over 100,000 rubles.
- LIFE FITNESS is a manufacturer that produces spin bikes for home and professional use using the latest technologies. The price for spin bikes starts from 137 thousand rubles.
- PRECOR is a line of home and professional spin bikes that provide comfort and safety for training at any level of physical fitness, taking into account the morphological characteristics of a person. Prices are over 140 thousand rubles.
Lesson scheme
Follow these guidelines to maximize fat burning on the exercise bike:
- Warm up to prepare your body for exercise . This could be a light jog or stretching.
- Basic training . Choose the mode that suits you: it can be riding on a flat road, mountain riding mode or on uneven terrain. Remember that you can also change the angle of inclination on the simulator. You can exercise in a standing or sitting position - this allows you to work on different muscle groups.
- Control your body position on the machine to avoid injury
- Monitor your breathing and heart rate.
- Be sure to do a cool-down : do not stop exercising at high intensity - this is very harmful to the body.
You can learn about basic cycling training techniques from this video :
If you follow the correct technique and safety measures, you can quickly lose extra pounds by exercising on an exercise bike!
