Workouts for weight lossApril 17, 2022
Beauty standards are constantly changing, but the fashion for a firm, shapely body is still alive and well. Achieving the physique you want is the goal of many gym-goers. Not long ago, a new trend appeared in the world of sports, capable of competing with the classic cardio exercises.
We are talking about bike workouts. It allows you to work all muscle groups and lose a lot of calories in a short time. Let’s take a closer look at this revolutionary type of fitness and analyze the pros and cons of this fashion trend.
What is cycling training?
Cycling is exercise on a stationary bike that is designed to provide regular and intense activity. The activity program consists of complexes developed by athletes Miles and Goldberg in 1987 and 2006. “Cycle” means bicycle, wheel, cycle.
Cycle training includes upper and lower body exercises as well as aerobic and dance moves. The combination of these techniques will help you actively burn calories and lose weight quickly. Even a beginner can see tangible results after just a few weeks of regular exercise.
Types of Cycling
The cycling process is divided into two stages:
- Exercises are performed directly on the trainer;
- Strength training exercises are performed next to the bike.
Thus, cardio workouts are alternated with hard workouts that will prevent you from losing momentum and interrupting the fat burning process. Unlike normal, calorie reduction begins within the first few minutes of training, but maximum caloric intake is only achieved in combination with strength training. From a medical point of view, an intense complex should not last longer than 25-30 minutes, otherwise it can be harmful to the body. In cycling training, he introduced the technique of alternation, which allows you to change the type of exercise without losing intensity.
All types of training are alternated in the right order and at the right frequency in series that constitute the main types of cycling: SpinBegin, InterSpin, SpinForce. These names refer to the levels of training and types of loads for athletes, namely.
Intermediate; Beginner; Intermediate; Intermediate; Professional.
It doesn’t matter what level someone calls beginner because they are new to the sport. Once the trainer begins the workout, he or she determines the client’s fitness level by measuring basic body movement parameters. Professional cycling is characterized by a high training pace, which is not always easy to achieve, even for people in good physical condition.
Don’t believe the misconception that cycling only strengthens leg muscles. This is a stereotype based on professional athletes who have been cycling all their lives. Cycling training on a stationary bike has different results. It strengthens and tones not only the calf and buttock muscles, but also the entire torso, including the lower and upper abdominal muscles. At the same time, the muscles of the body are well relieved, excess fat is eliminated, which is the desired goal – slimming and endurance.
The combination of strength and cardio training during cycling leads to rapid weight loss, reduced fatigue and the release of endorphins, the famous pleasure hormones. Since the classes are held in a group setting, there is always a spirit of competition and teamwork in the gym. The benefits of cycling can be felt as early as the first three weeks, but it is important to remember that, as with any other sport, consistency and professional coaching are necessary.
The main benefits of cycling are as follows:
- Strengthens muscles and improves immunity;
- Stabilizes the lungs and cardiovascular system;
- Weight loss without sagging skin;
- Reduction of cellulite;
- Calories lost (800-1000 kcal per workout);
- Normalization of metabolic processes in the body;
- “Drying” of the body;
- Increase in muscle mass in the PRO category.
More calories are burned during one workout than during the others. This type of training is especially suitable for those who want to get a perfect body in a short time. In addition, this type of training is more convenient than the acyclic types and allows you to quickly modify, maintain and improve existing results.
As cycling is more strenuous than normal exercise on a stationary bike, there are a number of contraindications to the sport:
- Low and high blood pressure;
- Heart disease;
- Low blood pressure; Low blood pressure; High blood pressure; Low blood pressure; High blood pressure at any stage of pregnancy;
- Varicose veins and thrombophlebitis;
- Chronic joint pathologies.
Before starting to exercise, you should always consult your family doctor and obtain a certificate confirming the absence of contraindications. Experienced trainers talk to each new client beforehand, check his/her physical capacity during exercise, determine the duration of exercise and prescribe the right type of exercises, range of movement and intervals between them.
Cycling is intense and dynamic, so you should always start cycling under the supervision of a trainer. An expert will show you the right types of exercises and tell you how to do them correctly to avoid injuries such as sprains. Cycling is particularly harmful for people with weak knee joints. If you have these problems, it is not advisable for beginners to do it alone.
Mistakes when riding
Beginners make the most common mistakes. There are usually several:
- Failure to anchor. This leads to muscle deterioration, wrinkling and painful sensations that make it impossible to continue training.
- Putting too much pressure on the pedals, which leads to overuse and overload.
- Excessive relaxation after intense exercise. causes knee injuries and hip pain. Don’t let your feet get stuck on the pedals after an intense and fast workout.
- Overloading. Do not exhaust your strength by holding on to the handlebars. The aim of training is to master the movements and correct technique.
Exercise without permission. Cycle training programmes are designed for specific bikes. Failure to follow the prescribed system leads to unhealthy mistakes, injuries and poorer results.