Find out how a new offshoot of fitness can help you get fit and lose weight. Cycle aerobics came to our country not long ago and not all fans of a healthy lifestyle are familiar with this area of fitness. Today we will tell you about it in detail and consider the principles of cycling training for spring weight loss. Cycle aerobics will allow you to create a healthy toned body and improve your mood.
Cycling workout for spring weight loss is carried out on stationary bikes and can be called extreme. Exercise will help you lose a lot of fat and shape your figure. Note that there are several types of cycle aerobics, which we will also talk about today.
Varieties of cycle aerobics
More and more people are convinced of the effectiveness of cycling training for spring weight loss and the popularity of this fitness area is steadily growing. If you want to make adjustments to your figure, get rid of excess weight, increase endurance, improve the work of the respiratory system, then pay attention to cycling. Note that girls with the help of these activities can say goodbye to cellulite.
As you already understood, cycle aerobics is a type of cardio workout. At the same time, classes can be carried out both under the supervision of an experienced trainer and at home. However, more on that below.
Trainers used in training
We have already noted that cycling aerobics involves the use of exercise bikes, which must be individually configured for each athlete. In addition, during the lesson, various programs are used that simulate movement across various types of terrain, even along a steep wall.
The choice of the program depends on the level of training of each student and it is in this matter that the advice of an experienced instructor would be useful to you. We all know that sports can only be beneficial if physical activity has been chosen correctly. Among all areas of fitness, cycling aerobics is the most careful for your articular-ligamentous apparatus.
Programs
It is recommended to undergo a complete medical examination before starting classes. When you first attend a class, the coach will test you to determine your fitness level. Only then will you receive a training program that is perfect for you.
Cycling workouts for spring weight loss involve the use of various programs, but three main ones can be distinguished:
- For beginners, there is a whole group of programs that will not only improve physical parameters and prepare for serious stress, but also teach the basic principles of this area of fitness. This group is called Spin Begin.
- If you already have some physical training, then the trainer will offer you one of the programs under the general name Spin Force.
- Universal programs of the Inter Spin series can be used by athletes of various levels of training and assume the presence of interval loads. They are primarily aimed at strengthening the cardiovascular system.
It is quite obvious that the coach forms groups in which people have the same level of training. Although the opposite approach to organizing cycling training for spring weight loss can be used, when there are visitors of different levels of readiness in the same group, according to the instructors who preach this vision of training, the competitive spirit has a positive effect on athletes.
If you just want to keep yourself in good shape, then during the week it is enough to conduct two or three sessions. For larger goals, cycle aerobics five times over seven days.
Energy consumption
Everyone knows that the more calories are spent in a class, the faster you can get rid of excess weight. This area of fitness can be safely called the ideal choice for everyone who wants to lose weight and create a toned body. If during jogging or other types of aerobics (the only exception here is water aerobics) the articular-ligamentous apparatus has a large load, then this is not the case in cycling.
The duration of one lesson is from 45 minutes to an hour, and you will cover about 15 or even 20 kilometers in this time period. The amount of energy burned directly depends on the speed, but on average, about 700 calories are lost in each lesson. Let's say on a treadmill in a similar amount of time you will only get rid of 350 calories.
Equipment
Clothing for classes is chosen at your discretion, it is only important that it does not restrict movement, allows the skin to breathe, and does not cling to the pedals. In our opinion, the best choice would be a T-shirt and not wide pants. But there are certain requirements for shoes, namely, the presence of a thick sole and a high-quality tread. In addition, we recommend purchasing gloves so as not to damage the skin on the palms.
Positive Effects of Cycling Workout for Spring Weight Loss
Let's talk about the benefits of cycling workout for spring weight loss:
- the efficiency of the cardiovascular system increases;
- metabolic processes are normalized;
- the work involves not only the muscles of the legs, but also of the whole body, which allows you to create a toned figure;
- muscles become stronger and more resilient;
- Due to the ability to burn a large number of calories, cycling aerobics is extremely effective in combating fat.
It is very important to monitor your heart rate during exercise so that the load does not become excessive. It should be noted that there are several contraindications that we must mention:
- severe form of cardiovascular failure;
- thrombophlebitis and severe swelling;
- the presence of problems with the articular-ligamentous apparatus;
- diabetes;
- oncological diseases.
Cycling workout for spring weight loss: how to train properly at home?
Although cycling aerobics is considered a group form of fitness, you can train at home as well. To do this, you must responsibly approach the choice of a simulator, since you have to work not only in a sitting position, but also standing. The seat of the simulator (called a cycle) can be adjusted not only vertically, but also horizontally. The steering wheel has a special design that allows you to quickly change the position of your hands and take a comfortable position.
When choosing a cycle, you should pay attention to the size of the flywheel - the larger this element of the simulator, the more realistic the imitation of a bike ride will be. We also recommend giving preference to the simulator, which is equipped with an adjustable shoe brake. An on-board computer is not a requirement, but it will help make your classes more productive.
Setting up the simulator
We have already said that it is very important to get the correct setup of the exercise bike. You can do it yourself using our tips:
- The seat height should be 50 millimeters above the ilium. This will allow you to keep your legs slightly bent while working in a standing position.
- The pedals must be rotated with the front of the foot, performing circular movements with the legs.
- During training, try not to actively work your pelvis unless you are using the dancer technique.
- The gaze should always be directed straight ahead, and the back should be straight.
How to get the most out of your spring weight loss cycling workout at home?
If you have the opportunity, then you should seek the help of a professional instructor who will select the right program and teach you the technique. If there is no opportunity, then you can use our recommendations:
- Start your workout with a warm-up - pedal at minimum load and speed for five minutes.
- Power slide program - at the first resistance level, work for two minutes at an average pace. Then increase the load by one division and pedal for another two minutes. After that, increase the pace every minute, and gradually decrease it in the fifth minute. Working at a slow pace, begin push-ups, developing your triceps muscles for one minute.
- Maximum Strength Program - at this stage, your main task is to achieve the maximum resistance level. Pedal while standing using the dancer technique. For the first minute, work at an average pace, after which every minute increase the load by one division, bringing it to maximum.
- Maximum speed program - this stage is most effective for losing weight. At medium resistance, increase your pace, and in the third minute, take a standing position, while increasing your speed. After four minutes, begin to slow down gradually, bringing the load to minimum resistance.
Cycling Effectiveness for Spring Weight Loss
And now let's pay attention exclusively to the influence of cycle aerobics on lipolysis processes. We are in a hurry to please girls with a pear-shaped physique - classes in this area of fitness will help you "dry" your legs and hips in a short time. To do this, we recommend working at an average pace over a long period of time. Reducing your carbohydrate intake along with aerobic exercise can help you progress faster.
Cycle aerobics is perfect for those with a sweet tooth. On training days, you can afford any treats, but in small quantities. In this case, it is important to consume a chocolate or other sweetness within 30 minutes after the end of the lesson. In this situation, all carbohydrates will be consumed by the body to replenish glycogen stores.
More about cycling in the following video:
