The advantages that can be obtained by following one of the various methods of training with the spin bike are many: weight loss, cellulite and fat reduction, decrease of stress factors and maintenance of physical fitness. Which method you choose to follow is always necessary to make a physical fitness visit.
At the time of actual physical activity, it is advisable to wear comfortable clothing. The training methods are essentially three, two of which are to be followed by beginners.
Progressive training
The first method that we illustrate provides that the training takes place in a time oscillating between 45 and 60 minutes, during which they will have to be alternated periods equal to the intensity of the heating to periods in which it reaches 60/70% of the maximum frequency heart.
In the first week of training, it is advisable to alternate 5 minutes of light activity at 30/60 seconds of activity at 60/70% of the maximum heart rate. In the following weeks, if you can see improvements in the physical condition, you can increase the frequency of repetitions by increasing the time of the activity to the maximum of the heart rate.
Constant training
The second method, on the other hand, requires that the activity be performed for a pre-established time, usually not longer than 60 minutes, at a constant rate equal to 60/70% of the maximum heart rate. This type of training is ideal for those who want to lose weight: following a workout at the indicated percentage of heart rate, the body tends to burn a mix of sugars and fats, while if you try further you will consume mainly sugars.
Training for athletes
While the two training methods that we have illustrated can be followed by beginners and untrained people, the last training method can only be followed by athletes or highly trained people. This method involves a very complex workout that includes different methodologies, with alternation between high intensities up to 90% and above of the maximum heart rate. At the end of each training session, it is also advisable to perform a proper cool down associated with a stretching phase of not less than 10 minutes.
Advantages of the spin bike
Through the spin bike and a good training program, it is possible to obtain an improvement of all the parameters necessary to achieve optimal physical condition. This result is achieved as this discipline involves the athlete, as well as from a physical point of view, even psychologically.
Benefits of spin-bike activity
There are several benefits that we will follow this discipline: the slowing of aging of bones and cartilages, the improvement of muscle strength and tropism, the improvement of posture and motor skills, strengthening the heart and improving breathing.
