Cycling training is an integral part of the training of future "iron men". When the weather does not allow, the pedals have to be turned either at home on a bike station, or in a sports club on an exercise bike. Bicycle stands at home are, firstly, boring. Secondly, it is difficult to force yourself to pedal for so long, and the temptation to be distracted by something else or slightly stretch the muscles burning with fire is already too great. Another thing - group lessons cycling! Here you have both a team spirit and a coach who will not let you shirk from your workout.

Inspired by the workout, I decided to give a complete overview of the training methods and concepts in different clubs, cities and countries. Enjoy! And don't say that it is easy and such workouts are only for girls. Believe me, this is actually very difficult.

What is cycling?

Cycle are group sessions on stationary bicycles that simulate races with varying intensity. These sessions are conducted under the guidance of a trainer. The pace of the ride is measured by the number of revolutions per minute, so it is very easy to control the load, depending on the set program and heart rate. The effectiveness of a cycling program is influenced by cadence and load (resistance).

Cycle is an aerobic sport, so it develops work of cardio-vascular system, increases endurance, strengthens muscles and allows you to lose excess weight... Well, another plus is the removal of emotional stress and good mood... Many people think that cycling overloads the knees, but this only happens when a low rhythm is combined with a high load, so it is better not to train like this in fitness training. Other load options, on the contrary, strengthen the knee ligaments.

Bicycle aerobics is a non-shock type of fitness programs. Therefore, Cycle is suitable for people who believe that running or high impact load for some reason is harmful to their legs, knees, spine. Many women who find it difficult to master choreography choose Cycle instead of aerobics.

Another great thing about Cycle is that both men and women are present in training. It is always a joy for aerobics instructors when a man comes to workout. Men who want to lose weight simply need aerobic exercise, and Cycle is a super program for burning fat. But also for those who want to increase muscle mass, I would not advise to completely abandon this view. Indeed, during cycling, blood circulation increases, blood and oxygen flows to the muscles, capillarity increases, and muscle growth accelerates.

Of course, you can get aerobic activity on cardio machines, but it's not as interesting as Cycle. Cycle is fun, communication and a kind of competition.

Cycle challenges young and old alike. Therefore, those who hardly master complex sports programs or choreographic elements, can participate in the cycling workout. For those who are in good aerobic fitness, Cycle allows them to raise their aerobic threshold and acquire new skills. Beginners will find cycling highly motivating and very different from the slow and boring stationary bike activities they might have done on their own.

Overview of cycling concepts and types

Cycle - KTX video by Keith Thompson

By the way, this type of training is called Hip Hop Spin Class.

Do you know that this video is from the KTX fitness club? Let's see how else they do Cycle workouts?

The same trainer anneals:

By the way, his name is Keith Thompson - a great coach. I would love to go to him!

Handsome!

Cycle and aerobics at once? Like two fingers ...

Do you think that's all? Continuation of the banquet:

Super speed in this video! So much drive and energy - just super!

Warm-up:

Here it is - movement:

Energy - and rushing!

One more movement:

So what do you think? Who said it would be easy?

Do you like to dance? Tracy Clay will teach you how to do it right on your bike!

What about strength training between cycling breaks?

So that is all…. no way? Do you think cycling is a sport? How about performing on stage?

Cycle Show

On this beautiful note, we will finish. Happy cycling!

Cycle workouts are group sessions on special exercise bikes. They are easier to manage. But the simulator itself is quite heavy, additionally fixed on the floor, which helps to avoid overturning during exercise.

Classes in groups of 15 people on average are held together with a coach to rhythmic music. Interval workouts mimic rough terrain and are performed in two modes - sitting and standing. Moreover, with the latter, the number of muscles involved is much greater. Each interval lasts about 5-7 minutes, the total duration is 45-60 minutes.

During training, the main efforts are made on the lower body - thighs, buttocks and abs, legs. Cycle exercises help to strengthen and tighten muscles and skin, actively burn fat, and remove cellulite. You should do it 3-4 times a week.

The first cycling sessions are very important:

• start with a warm-up, then a program developed by a trainer, at the end stretching and an exercise to restore breathing;
• more attention should be paid to the correctness of the exercises;
• you need to learn how to stop correctly, since you cannot sharply slow down, even if you do not have the strength - this will help to avoid heart problems.

The advantages of a weight loss cycle are:

• Continuous movement throughout the workout helps to strengthen the muscles and tighten the figure. More than 600 kcal is consumed in one workout.
• A person himself can set a feasible load and speed.
• Endurance is well increased and the cardiovascular system is strengthened.
• The man gives all the best. A steady rhythm helps burn calories.
• Suitable for women and men.
• Cycle provides better blood circulation, oxygen supply to the muscles.
• The main load falls on the hips, which are the most problematic part.
• Such intense workouts increase the production of hormones endorphins, which are responsible for mood.

Disadvantages of Cycle:

• people who are not used to cardio loads have difficulties already at the initial level, they often quit;
• beginners often try to keep up with the "experienced" group members, which threatens with nausea, dizziness and other unpleasant sensations;
• saddles are not always comfortable, which is why after training many people experience pain and discomfort in the buttocks and groin area;
• monotony and monotony bother many.

How to properly cycle for weight loss:

• you need to start with the most simple activities and short-term, the load should be increased gradually;
• to achieve visible weight loss, you will have to do at least three times a week, increasing to 5, but you cannot load your body too much;
• do not forget about the diet - before and after training, you can drink protein, it is advisable not to eat for a couple of hours after the end of the lesson, during training, drink enough water;
• at the first trainings, you should not complete all tasks exactly in duration, if not more strength, it is recommended to reduce the speed to the lightest possible.

Contraindications to training: diseases of the joints and musculoskeletal system; disturbances in the work of the heart and blood vessels; too low and high pressure.

Read more in our article on cycle workouts for weight loss.

Read in this article

Cycle training features

Cycle workouts are group sessions on special exercise bikes. They are easier to operate so that a person can quickly switch speed and mode. But the simulator itself is quite heavy and is usually additionally fixed to the floor. This helps to avoid overturning the projectile during exercise.

As a rule, a group gathers no more than 15 participants. Fitness clubs try to shape them so that people have approximately the same level of difficulty.

Classes are held with a trainer to rhythmic music. A person does not just ride a stationary bike at different speeds, he performs certain exercises. Workouts are interval activities that simulate driving over rough terrain. The exercises are performed in two modes: sitting and standing. Moreover, with the latter, the number of muscles involved is much greater.

Each interval lasts about 5-7 minutes. A person changes the type of load, that is, makes an effort to pedal, to correctly maintain the position of the body on the simulator. In total, the lesson usually lasts 45-60 minutes, depending on the preparedness of the participants.

During training, the main efforts are on the lower body, that is, the hips, buttocks and abs, legs. Due to the fact that they have a prolonged load, fat burning is much stronger. In addition, cycling exercises help to strengthen and tighten muscles and skin. To get the maximum result, you should practice 3-4 times a week.

The first cycling sessions are very important. At this time, more attention should be paid not to the pace and speed of the entire group, but to the correctness of the exercises. The coach tells you how to hold the body, pedal, breathe and stop. The last moment plays a key role, since due to high loads and speeds it is impossible to brake sharply, even if there is no strength. This will help prevent heart problems.

The trainer develops a special program of riding modes for maximum training efficiency. It starts with a warm-up. This is an obligatory part in all aerobic exercise... And the training ends with stretching and exercises to restore breathing.

Pluses of classes

Cycle is a high-intensity workout. They provide many benefits to the body. The advantages of a weight loss cycle are:

• Continuous movement throughout the workout. This allows you to strengthen your muscles and tighten your figure. Losing weight is quite rapid. According to experts, according to the speed of achieving desired results Cycle has no equal among cardio workouts. More than 600 kcal is consumed in one workout.
• A person himself can expose a feasible load and speed while remaining at the same pace with other athletes.
• During training, endurance is well increased and the cardiovascular system is strengthened.
• The man gives all the best. There is no way to free it, since even the pedals spin by themselves when a person stops. A steady rhythm helps burn calories. Cycle is great for losing weight.
• This type of physical cardio workout is suitable for women and men.
• Cycle can be engaged even by those who like it more power training... It provides better blood circulation, which means the supply of oxygen to the muscles.
• The main load on the cycle falls on the hips, which is the most problematic part for women. As a result, they acquire a more elastic shape, become tightened, reduce in volume, and cellulite disappears.
• This intense workout increases the production of the hormones endorphins, which are responsible for mood control. This helps to more easily and quickly cope with stress and nervous tension.

Disadvantages of Cycle

But there are some downsides to cycling. The fact is that people who are not used to cardio loads have difficulties even at the initial level. Therefore, after a couple of sessions, they give up their torment. But here it is important to understand that the body takes time to get used to. This happens in about a month of classes. The muscles stop hurting, the person does not experience any unpleasant sensations.

In addition, newcomers often try to keep up with the "seasoned" group members. And this threatens with nausea, dizziness and other unpleasant sensations. And seeing how others are briskly pedaling, some even give up, not believing in their strengths and capabilities. Therefore, it is very important to be patient and not stop practicing.

Also disadvantages include not always comfortable saddles. After training, many people experience pain and discomfort in the buttocks and groin area, but this disappears after a week of training.

And finally, cycling aerobics is still a rather monotonous exercise. For an hour, only pedals have to be pedaled, despite different types exercise. Some people prefer being more active.

How to Cycle for Weight Loss Correctly

Cycle is great option physical activity for weight loss. But if a person is a beginner, then you need to start with the simplest and short-lived activities. The load should be increased gradually. According to trainers, in order to achieve visible weight loss, you will have to do at least three times a week, increasing to 5.

If the fitness club does not offer gradation of groups for physical training, then it is possible to regulate the level of load on your own. At first, it is more important to work out the exercise technique, and only then chase the speed. Also, you should not complete all tasks exactly in duration if you feel that there is no more strength. In this case, coaches recommend slowing down to the easiest speed possible.

Can everyone do

Before deciding to attend cycling aerobics classes, you should familiarize yourself with the contraindications so as not to get injured or worsen your health. It is not recommended to train when:

• diseases of the joints and musculoskeletal system;
• disturbances in the work of the heart and blood vessels;
• too low and high pressure.

Cycle is a high intensity and efficient view physical activity. This workout is not suitable for everyone who wants to lose weight. It requires not only the absence of certain health problems, but also the presence of patience and desire.

Useful video

Watch this video about the fat burning cycle workout technique:

Hello dear readers! Today I want to move away from the topic of home training and tell you about a new direction in fitness.

This sport is suitable for people attending a gym. So, the topic of today's article is cycle training for weight loss.

Originally from America

Cycle training (from the English to cycle - cycling) - training with special simulator, something remotely similar to an ordinary exercise bike.

This direction was invented by a cyclist from the USA Goldberg Johnny in order to prepare for a cycling competition.

He invented a new effective simulator that allowed him to change the power of loads for short and long distances... From that moment on, a new direction in aerobics actually began - cycling.

What is the salt

The main feature of cycle training is that training is performed not at home, but only in a gym.

And this is usually a group type of fitness. Psychologists note that by engaging in the whole team, training gives a team spirit, a spirit of competition. And this, in turn, makes classes interesting, exciting and effective.

The training always goes under the guidance of an experienced trainer and musical accompaniment. Only the coach guides all the nuances of the training: the intensity of the load, the “movement” of the bike on the slopes, peaks or flat road.

An activity mode can be selected on each cycle machine. It differs from the usual exercise bike in its lightness of design, as well as the ability to adjust the load (you can ride both in the mountains and off-road).

Besides, Special attention worth giving to the pedals. They continue to spin even after the person independently reduces the load, making the process easier.

Thus, the simulator monitors you throughout the entire workout, preventing you from relaxing and cheating.

Another point is that screens are often installed in gyms where cycling is held. They show the cycle route you are taking.

Obstacles on the way, as well as the beauty of the scenery, increase the interest of the training. Workout time goes by unnoticed.

In this video you can get an impression of cycling:

I would like to know your opinion! Have you ever done cycling? And how does it feel? Share in the comments!

I only went to cycle training once (as a bonus introductory training). It was deadly! (v good sense of this word).

I lost a hundred sweats. I was so tired that I came home without hind legs... And the next day, all my muscles ached, I could somehow move.

Advantages

Intense calorie burning. Experts say that cycling is one of the most effective cardio workouts in terms of energy consumption. And as a result, you can get rid of 600 kcal in one hour.

Cardio training. It has a beneficial effect on the cardiovascular system, and also increases the volume of the lungs. In addition, the endurance of the whole organism improves.

Elastic muscles. What muscles do you think are involved in training? Basically, the load is distributed to calf muscles, muscles of the buttocks and thighs. Regularly doing this type of fitness, you can pump your lower body well.

Endorphins. Classes lift your spirits by releasing hormones of “joy”. Thanks to this, a person is resistant to stress and is in a good mood for a long time.

Useful leisure. This is an interesting hobby, since group activities involve communication with other people, where there is a sense of unity and support for each other.

disadvantages

The main disadvantage is the intensity of the load. As a result, training is contraindicated for people with diseases of the cardiovascular system, with high and low blood pressure, with chronic diseases of the pulmonary system, with t

The second drawback is monotony. Although cycling is diluted with various accessories, some people get bored with 60 minutes of riding in one place.

Execution technique

In order for you to get the most out of cycle training, you need to pay attention to correct technique ride.

Don't jump!

Often times, many people make the same mistake while exercising. You need to pedal in such a position as if on your shoulder girdle someone presses.

Don't allow yourself to bounce on the simulator. It is necessary to work on the bike trainer only with your feet, however, transferring part of the body weight to your arms. This is very difficult for beginners.

All thoughts are about the chin

Remember that all your muscles during training should be at work, move to the beat of your rhythm. Therefore, do not even let your chin relax: all parts of the body are focused on training.

Also, don't round your back. Ideally, the whole body should become straight - from the coccyx to the chin.

Legs come first

It is necessary to keep your feet level with the floor. If you need to take a load off the quads or work out the back of the thigh, you can raise the heel above the toe. Imagine that we seem to be extending the pedals, but not pressing on them.

Taking a break

Yes, you need to train hard. But it is not at all forbidden to sit down and rest - this is completely normal. Naturally, this should not be abused. But if necessary, spin the pedals while sitting.

10 Cycle Exercises

Let's take a look at the types of workout? I learned how to do exercise while on a bike trainer.

• Normal driving. Starting position: sitting. Quiet driving on a “flat road”, without any load.
• With a load. The position is sitting. But here it is necessary to set a high load and perform an imitation of climbing uphill.
• Quickly. The position is standing. High intensity... This is the most common technique.
• Standing up and slow. "Climbing up the hill" in a standing position. This position increases the intensity of the load.
• Fast and sitting. Imitation of "descending from the mountain" or the usual fast driving on the highway.
• Acceleration. One of the options for fast driving in a standing or sitting position, which adds time intervals of acceleration. For example: 1 minute of fast driving, then 25 seconds of acceleration, etc.
• Resistance. Positions - standing or sitting slowly. The maximum load is added for a short period of time. This is a kind of imitation of high mountains.
• We change the position. High load and slow pace. Every 30-40 seconds you need to change your body position. For example: sitting - standing. The pace is maintained.
• We change the position in fast pace... High speed. Periodically - a change in position and body. The pace and load must be maintained.

With the use of weights (for legs, arms or a vest-weighting). Additional load is capable of strengthening and pumping muscles and increasing endurance.

Can be applied various techniques change of position. Often used by trained athletes.

What to remember

Those who want to try cycling for the first time in their life should not be afraid: trainers are selected by groups of physical qualities each person.

Cycle training is intense enough that it is not suitable for everyone. If you have any contraindications, then it is better to choose another type physical activity for weight loss.

Cycle training is a fairly effective tool for weight loss. However, it will bring its results, coupled with regularity, proper nutrition and in compliance with the drinking balance.

If you are just getting started with cycling, then it is important to gradually build up the load.

That's all for me. Until next time on the open spaces of my blog!

Cycle (spinning) is popular view group trainings on a stationary bike. What are key points such an occupation? What features does it have compared to regular exercise on a stationary bike? How is a spin bike different from a regular exercise bike and how effectively it will help you get rid of excess weight? What equipment is recommended for training?

You will find the answers to all these questions in our article!

Everything you need to know about this type of workout

Now we know what this type of exercise on an exercise bike is called, then we will give more detailed description nuances. This view sports exercise is carried out in gyms that are equipped with special exercise bikes. The training simulates the process of a bicycle race, which is led by an instructor. He sets the pace, forms the spirit of solidarity in achieving the set goal.

Advantages and disadvantages

This type of training has its positive and negative sides.

The advantages are:

• Keeping fit- exercises perfectly work out the main muscle groups.
• - an intense load allows you to get rid of extra pounds much faster than with regular training.
• Getting rid of extra pounds- Cycle is an excellent prevention of the appearance overweight.
• - for healthy joints, such loads are useful, as they are the prevention of their diseases.
• Respiratory system training, an increase in lung volume - the development of endurance helps prevent various diseases.
• Strengthening the heart muscle and blood vessels- makes it possible to keep the heart healthy, and the vessels elastic.
• Improving blood circulation- prevents stagnation in the area of lower limbs, is the prevention of varicose veins.
• Acceleration of metabolism- helps to lose weight faster.
• Getting rid of stress and depression- active load contributes to the production of hormones of joy - endorphins.

The disadvantages are:

• High intensity of the session not suitable for beginners, since it assumes a preliminary level physical fitness.
• It is forbidden to train for those who are not recommended heavy loads on the cardiovascular system, muscles and joints.
• Availability of this type of activity only for physically developed people since spinning workouts refer to extreme species loads.

5 useful properties of such activities

Cycling is a high-intensity exercise. It is also suitable for those who want to maintain good physical fitness, and for those who are concerned about the problem of being overweight. Its benefits are undoubted and are as follows:

1. During classes, the work of the cardiac, vascular and respiratory systems of the body is activated, muscles are strengthened, joints are developed.
2. Such active muscular work has a positive effect on the nervous system.
3. Together with calories, negative emotions "burn out", stress resistance increases, a person is charged with a good mood.
4. These sessions are ideal for group training, which further increases motivation.
5. Psychologists recommend that leaders of organizations use cycling in the number of trainings for their employees. These classes contribute to team building, getting rid of accumulated negative emotions and disagreements in the working group.

What type of simulator do you need?

These simulators are called cycling, and have a design that differs from:

• this type is attached to the floor;
• has an easily adjustable load change that simulates driving uphill and downhill on a straight or winding road, sand, etc .;
• the ability to customize for a specific purpose;
• complete imitation of a bicycle race.
• heavy and massive flywheel that is much larger than that of amateur models

How to do it right - 7 key points

For training use gym(usually not at home), on the floor of which the required number of special exercise bikes are fixed. The lesson is accompanied by rhythmic music, selected specifically for this workout. Some rooms are equipped with screens with images of natural landscapes.

Highlights of the lesson:

1. Warm up, which may include gymnastic exercises... This is a necessary step to prepare for active loads.
2. The main stage can simulate cycling in a mountain road, which gives way to rugged terrain. The cycle simulator has the ability to change the angle of inclination both up and down in relation to the floor.
3. Leadership implements Instructor, whose function is to coordinate the actions of the participants.
4. Total duration averages forty-five minutes. During this time, the intensity of the load changes ten times. During this time period, you can spend about six hundred calories. ...
5. The final part is characterized by a gradual decrease in the pace... You cannot abruptly interrupt the lesson, you need to calm your breathing and normalize the pulse.
6. Recommended frequency of such training is three times a week... For some more advanced groups, instructors may use more frequent sessions.
7. With development physical layer participants, the coach complicates the tasks and increases the level of loads. At the same time, he uses an individual approach to everyone, sets the maximum possible, but feasible tasks.

Peculiarity! Classes are held both sitting and standing. This facilitates elaboration.

Effectiveness for weight loss (PHOTOS before and after)

High intensity allows you to successfully fight overweight. During a half-hour workout, up to five hundred calories are burned.

In parallel, there is an active strengthening of muscles, and: just the area where they are.

It should be remembered that the process of losing weight will be active only if the principles are involved rational nutrition... They consist in avoiding high-calorie foods (such as pastries, fatty and fried foods). The menu should include cottage cheese, fresh vegetables, boiled or baked chicken and fish. Whole grain cereals and dairy products are also useful.

And in these photos you will see the results from our readers:

It is quite possible for you to achieve similar results.

Potential contraindications

Before starting classes, you must consult a doctor. This type of training is high intensity and not suitable for everyone. If the doctor finds no contraindications, you can start training.

At the same time, it must be remembered that if you have never practiced physical exercise, then you should start with minimum loads... Full cycle - training will be beneficial only with appropriate physical preparation.

• diseases of the cardiovascular system;
• joint diseases;
• any chronic diseases in the acute stage.

What clothes and shoes do you need?

The main criteria for the selection of equipment are convenience and safety. It can be cycling or regular clothes, for the manufacture of which natural materials were used.

You can also use special professional clothing for sports. For such equipment are used special synthetic materials.

Shoes (sneakers, boots) must have a rigid grooved sole in order to have maximum contact with the simulator pedals. Those who are cycling on a regular basis usually use special "bike shorts". They have a special diaper - a layer. This allows you to feel comfortable in the saddle of an exercise bike while riding.

It can also be any clothing that is comfortable for you - leggings, breeches or shorts.

Attention! An important safety requirement is imposed on the lower part of the equipment (pants, trousers) - the absence of wide pieces of clothing that can wind on the pedals.

Using advice from experienced instructors, you can quickly achieve your goal and make classes part of your regular routine:

1. If you are a beginner, then you can start by exercising on an ordinary simulator( , or ). When doing this, start with minimal loads. After you strengthen your muscles and learn how to work with loads, you can start cycling.
2. If you are experiencing after class, a surge of vivacity and pleasant fatigue, then the exercises did you good.
3. Feeling overwhelmingly tired and overwhelmed suggests that this type of load is not suitable for you and you need to choose some other type of activity.
4. Don't skip cycling without a good reason... Regularity is especially important in this sport.
5. Exercise bike will help you become the owner slim figure and will help to form toned hips and buttocks only under the condition of a constant change of positions - standing and sitting. This is what strengthens the muscle groups of these areas in the best way.
6. Team cohesion and group work helps to overcome even maximum loads easier.

Carefully! If you feel tired, postpone the exercise for the next time. You will not get any benefit if you are exhausted.

Also be sure to watch the video on the topic below:

Group lessons have several benefits. First of all, they do not allow to be lazy, develop the desire to achieve the goal. Exercising in a group to music, you do not notice how time flies, while you burn calories, strengthen muscles and charge yourself with a great mood. If you are bored with regular cycling, then cycling is what you need!

Cycle aerobics is a toned body, health and good mood, it is a new, extreme direction of fitness, in which special exercise bikes are used. Cycling - real bicycle rides with loads in the redistribution of the gym, effective training that promotes calorie burning, body shaping, and intense weight loss.

Next, we will understand the features of this type of fitness, compare it with other areas of aerobics, tell you how home cycle training should be done, video tutorials for the article will help you master riding techniques and choose an individual training program.

Cycling and its varieties

Because of its effectiveness, cycling aerobics is rapidly gaining popularity. Cycle is suitable for people who want to lose extra pounds, tighten muscles, correct their figure, improve health, exercise respiratory system, develop endurance, and women will get rid of hated cellulite. Classes are cardio-based, supervised by an instructor, accompanied by intense music. Watch the video of the cycle workout.

Simulators

Cycling exercise bikes are customizable, can simulate riding in mountains, rough terrain, on sheer walls... The type of riding is selected depending on the physical fitness, which provides an individual rational load. Cycling is designed to be gentle on the joints, the regime is determined based on the results of mandatory fitness testing.

Programs

• Cycling training is designed for mastering the riding technique - Spin Begin.
• Those with some physical fitness are transferred to the next level - Spin Force- strength training and improvement of muscle tone.
• Universal complex Inter Spin suitable for different levels physical training, takes place with interval loads and is aimed at training the cardiovascular system.

Group activities foster a competitive spirit

Usually, in the fitness of this area, groups are formed from people with the same level of physical fitness. Some cycling studios, on the contrary, have chosen the tactics of mixed teams, which provides a competitive spirit and improves performance. Here the loads are the same for everyone.

To keep the muscles in good shape and gradually tighten the figure, 2-3 workouts per week are enough. For achievement visible results in a short period of time, you should cycle 5 times a week.

Calories

Cycling is the perfect choice for those looking to lose weight and simulate a fit beautiful figure... The joints do not experience as much stress as when running or doing regular aerobics. The lesson lasts 45-60 minutes, during this time it is possible to overcome the distance of 15-20 km.

At a cycle speed of 9 km / h, 2.8 kcal / h is consumed per kg of weight, 15 km / h - 4.8 kcal, 20 km / h - 8 kcal / h. 45 minutes of workout helps to get rid of 700 kcal, during this time it will be possible to burn only 350 kcal on the treadmill.

Equipment

Clothing for cycling should be chosen comfortable, does not restrict movement and allows skin to breathe, which will not cling to the parts of the exercise bike: a T-shirt or a T-shirt and not wide sports trousers, leggings, bicycles.

On the feet are sneakers with thick soles and high-quality tread. It is not superfluous to purchase cycling gloves.

Comfortable clothes for classes

Benefits and contraindications

If we talk about the benefits of cycling exercise bikes, the reviews of the practitioners, as well as the observations of doctors and instructors, allow us to state that in the process of training:

• The work of the cardiovascular system improves, normalizes metabolism.
• The muscles of the back, hips, buttocks, abs, calves and arms are involved, elasticity appears, the figure is noticeably tightened.
• Strong muscles and endurance are the main incentives for answering the question of whether men go cycling.
• Cycle is also effective for losing weight, reviews on fitness forums about burned extra pounds good to that advertising. And coupled with proper nutrition, cycling allows you to model the body in a short time.

During cycling, you need to monitor the heart rate, the optimal indicator is 220 minus age.

Contraindications for cycling:

• severe cardiovascular failure: tachycardia, angina pectoris, cardiac asthma;
• edema and thrombophlebitis;
• oncological diseases;
• serious injuries and problems with joints: ankle, knees, lower back;
• obesity;
• diabetes.

Cycling at home and how to choose the right trainer

Cycling is considered a group sport, but workouts can be done successfully at home. It is important to choose the right cycle on which you can practice not only while sitting, but also pedaling while standing. The seat of the cycle should be adjustable horizontally and vertically, the handlebar should be able to change the position of the hands to accept correct position body.

The larger the flywheel of the cycle, the more realistic it is to simulate a bike ride.

Optimal home use cycle

It is best to choose a cycling machine with an adjustable shoe brake in order to obtain significant braking power. It is desirable that the set includes a computer with the necessary functions. In stores and catalogs, you can choose the most effective cycle, photos and descriptions of the simulators will help you in choosing. For home use, tomahawk ic tkic3b, spinner are in demand.

Setting up a cycle

For cycling to be as useful as possible, it is important to set up the cycle correctly:

• Seat height - 50 mm higher than ilium... When working "overhead", the legs should be in a slightly bent position.
• Pedals rotate in a circular motion, the front of the foot.
• When rotating, with the exception of the dancer technique, one should not actively move the pelvis.
• The head is straight, the back is straight.

• Warm up with minimal resistance and speed, 5 min.
• Power slide, resistance level 1, average pace - 2 minutes, switch resistance to 1 division, do it for another 2 minutes. Every next minute we increase the pace, at the 5th minute we begin to gradually reduce the intensity, we slow down. We rest and work on triceps, 1 minute: palms on the handlebars of the cycle, fingers inward, do push-ups.
• Stage "maximum strength", the goal is to achieve maximum resistance of the cycle. We spin the pedals while standing, moving our hips using the dancer technique, watch the cycling video tutorials presented above. We start with 1 minute, the pace is medium, then every minute we increase the resistance, so to the maximum, we tighten the press, fix the buttocks. We reset the resistance to a minimum.
• "Maximum speed", cycle training for weight loss, reviews confirm the effectiveness of the method. At medium resistance, we begin to increase the pace, by 3 minutes. we tear off the buttocks from the seat and pedal while standing, increase the speed. After 4 min. Slowly slow down the speed, move the lever to minimum resistance and gradually stop.

Cycling is health, good spirits, good mood, beautiful fit figure and self-confidence.