Translated from English, the word "Cycle" is a bicycle or riding on it. It is in the direct sense that this term is used. Cycling is an aerobic exercise, one of the types of cardio training, very effective for losing weight and maintaining health and good spirits. Let's consider in more detail what you need to know before you start the exercises, how they go and under what conditions to wait for a positive result.
How is an aerobic lesson
Cycle training takes place in a specially equipped room: several exercise bikes are fixed on the floor, the lighting is slightly dimmed, rhythmic music plays, and if possible, an image of a mountain landscape is projected onto the screen.
This lesson takes place in groups and simulates a bike ride in the mountains, where you need not only to ride on a flat horizontal surface, but also to climb and descend on an inclined surface. For this, the cyclic simulator is equipped with special handbrakes that change the vertical angle, and the people involved in it change position from sitting to standing and back. The trainer sets the mood and rhythm of the training, monitors the actions of the participants and adjusts the load, changing it every 4-5 minutes. The lesson lasts from 45 to 60 minutes, includes a warm-up and sometimes exercises for abs or push-ups.
Training intensity
Cycle aerobics belongs to the category of extreme exercises, as it gives a strong load on the heart. In 45 minutes of intense occupation, you can spend up to 600 kcal. This is much more than other types of cardio workouts (ordinary exercise bike or
treadmill) allow you to lose
. Those who just want to maintain the health of the body and be alert, energetic and cheerful, just have to do for 20 minutes. And if you want to get rid of excess body volumes, training should last longer. After all, excess energy begins to be consumed (and excess weight goes away) only after a 20-minute period of cardio loading. For optimal results, it is worth attending Cyclus classes 2-3 times a week, and after a while the
hips and buttocks will gain attractive relief, and cellulite will become less noticeable.
To whom Cycle is contraindicated
This
type of training can not be chosen for those who have the following diseases:
- knee joints
- cardiovascular;
- high blood pressure (hypertension);
- phlebeurysm.
Before you sign up for a training session for the first time, it is advisable to undergo a medical examination and get advice on which loads are right for you and which is absolutely contraindicated. If this is not possible, be sure to get instructions from a trainer who knows about all the contraindications for cycling.
What you need to keep in mind in the first lesson
Having assessed the state of your health and choosing for yourself cycling, it is worth learning about the features of the training. Cycle is a very fast and energy-intensive load, the first time even a colossal one, so you should not immediately chase experienced athletes. First, you should learn the technique of proper breathing and body positioning:
- "Home" option for beginners: sitting position, arms crossed in the center, pedals spin without undue stress, for fun. Gradually, the load increases.
- Sitting position with arms wide apart on the steering wheel, at the instruction of the instructor resistance levels change.
- Standing, arms shoulder-width apart hold the steering wheel, increasing the load on the muscles.
- Aggressive standing technique with the widest possible setting of hands has the greatest resistance to the pedals, the greatest difficulty to perform and, as a consequence, efficiency.
The benefits of group activities
Not everyone who decides to buy such a simulator will be able to independently start training on it. Firstly, you need to learn how to hold on properly, put your knees, arms and back. Secondly, it is very difficult to control the process, change the load, and, often, having felt the first fatigue, people interrupt the training. There is a special atmosphere in the gym, where Cyclus classes are held. From the very beginning a small warm-up is held and all participants are tuned in a positive way. Then they begin a trip along rough terrain together, from where it is difficult to just get up and leave: the situation and the coach’s advice support a positive attitude that will help to finish even the most exhausting task.
A lot depends on the professionalism and optimism of the teacher himself: he monitors the correct implementation of all instructions so that no one gets injured, and also maintains a cheerful mood.
Cycling Benefits
We already said that cycles are a good way to lose weight. To do this, just before training, you should stretch yourself on the treadmill for about 20 minutes, and after that - stretch further. But these are not all the advantages of this type of fitness. When practicing cycling:
- the stamina of the body increases;
- muscles gain relief and elasticity;
- cardiac exercise is the most natural;
- the resistance level of the simulator is under flexible control;
- the spine is not overloaded (as when running);
- classes are suitable for people of any age and degree of preparation.
Cycle is gaining more and more popularity both in the USA and Europe, and in Russia, and many people go to classes with enthusiasm. After all, there is no need to perform dance movements, remember the sequence of actions, but you can just not think about anything, watching the changing landscape before your eyes. Of course, the “walk” is not relaxing, but makes you give all your best, but the result is worth it.