Introduction:
As one of the most popular aerobic exercises in the gym in recent years, spinning has attracted a large number of fitness enthusiasts with its advantages of efficient fat burning and exercising muscle groups throughout the body.
So, how long does it take to lose weight by spinning a bike? This article will reveal the fat loss effect of aerobic exercise for you and help you develop a reasonable spinning training plan.
1. The fat loss principle of spinning bike
Spinning is an aerobic exercise that mainly achieves fat loss by increasing heart rate, increasing cardiopulmonary function, and promoting fat burning.
In the first 20 minutes of aerobic exercise, the body mainly consumes blood sugar, and after 20 minutes, fat begins to slowly participate and be consumed together with blood sugar.
2. Spinning cycling riding time and fat loss effect
1. More than 20 minutes: When you ride an action bike for more than 20 minutes, your body begins to burn fat, and only then does it have a fat loss effect.
Therefore, if you want to lose weight by spinning, you need to keep at least 20 minutes of riding time.
2. 40-90 minutes: This time period is the range with the best fat loss effect of spinning.
During this time period, blood sugar and fat are consumed together, which helps to improve fat burning efficiency.
3. Within 120 minutes: Although long-term cycling can increase fat consumption, after more than 120 minutes, blood sugar is too low, which is not conducive to fat decomposition.
Riding for a long time may lead to excessive fatigue, affect the synthesis of muscle protein, and even cause the risk of fainting and sudden death.
3. How to develop a reasonable spinning training plan
1. Riding time: According to the above principles, it is recommended that the training time of spinning is 40-90 minutes.
Beginners can start with 20 minutes and gradually increase the riding time.
2. Control your heart rate: In order to improve the effect of fat loss, your heart rate should be kept within an appropriate range during exercise.
It can be calculated using the KF formula: (220-age) - static heart rate 50% to 60% static heart rate.
For example, a 30-year-old person with a resting heart rate of 70 beats per minute should maintain a heart rate between (220-30) -7050% to 60% = 110 to 128 beats during exercise.
3. Maintain regularity: Spinning training should be regular, at least 3-4 times a week, with no more than 48 hours between each training.
4. Follow the principle of graduality: Beginners should start with a low intensity, short period of time, and gradually increase the intensity and longer riding time.
Fourth, summary
As an efficient aerobic exercise, spinning can help us achieve the goal of fat loss and weight loss.
To achieve good fat loss, it is recommended to ride for 40-90 minutes, while controlling your heart rate and maintaining a regular training schedule.
As long as you follow the above principles, I believe you will gain an ideal body and a healthy life on the road of spinning.