This is a concept widely held by many people. It is believed that eating leads to being overweight. Without the intake, together with exercise consumption, as the consumption is much greater than the intake, there will be a better effect of weight loss.
However, without food intake before exercise, the energy to exercise is not enough, thus undermining the effect and efficiency of exercise, or in severe cases, causing muscle loss. After exercising on an empty stomach, the human body may want some compensation. Given that exercise consumes a lot of calories, still, on an empty stomach, you will subconsciously indulge yourself with food, letting yourself eat more food instead.
However, it does not mean eating a full meal before exercise but appropriately having some food, such as bananas, bread, and other high-carbohydrate foods to replenish energy for exercise.
Proper nutritional supplements can increase exercise efficiency.
The More Exercise the Better?
Exercise is indeed an important way to keep healthy. However, to go beyond the limit is as bad as to fall short. Only a proper amount of exercise can make the body healthy. Our body muscles will feel tired. Next time, we will discuss in detail how to “strike a balance between exercise training and rest”.
In addition to the physical injury, the body and mind will also feel exhausted and unsustainable if the practice continues frantically all day with excessive exercise.
Proper rest is of great necessity. It not only avoids overtraining but also reduces the risk of sports injuries as muscles have time to rest and repair damaged muscles for the purpose of muscle growth.
Be nice to yourself. In the training plan, add a day of reduced training or a day off every 3 days. Relaxation at the appropriate time is also a necessary step in fitness.
No Sweating, Not Enough Exercise?
Many people take sweat as a measure of exercise quality, holding that the greater amount of sweat proves that the training intensity and time are up to the standard.
However, the mechanism of sweating is affected by many factors, including the environment, weather, temperature, body fat percentage, and clothing. As all these factors have an influence on the sweating of the body, the amount of sweat cannot simply be used to represent the exercise intensity.
The intensity and time of exercise should be judged based on the heart rate. Only the heart will not deceive you. For some people whose body has a strong ability to adjust the temperature, as the sweat drops with several movements, it does not mean that the exercise intensity is reached.
Drinking-Water During exercise May Cause Cramp?
Cramp is sudden involuntary muscle contractions that cause stiffness and pain in the body. Emotional stress, lack of minerals such as magnesium and calcium, excessive water loss, and electrolyte imbalance can cause cramps.
Drinking water during exercise will not cause cramps. The only connection between drinking water and cramp should be: Drinking no water during exercise, but drinking too much after that at a time will cause electrolyte imbalance in the body, thus leading to cramps. Drinking too much water at a time will form a physical burden, making physical discomfort.
The best way to replenish water is to drink water continuously. During exercise, even if not thirsty, drink about 100 cc of water. If the exercise lasts for a long time, have sports drinks to help replenish the salt and energy lost during exercise.
Correct fitness knowledge, together with continuous exercise, makes satisfactory fitness results.
The chosen exercise is suitable for the formulation of a reasonable diet plan. However, after the start of exercise, it is surprising that the weight should go up instead of going down. Why is that?
First, we have to know that the human body weight consists of four parts: bones, muscles, fat, and intracellular and extracellular fluids (water). It is exactly the different proportions of these four parts that make the various external forms of human beings. During weight loss, the bone weight remains the same, but the proportion of muscles will increase and that of fat decrease. For the same weight of muscles and fat, the muscle volume is smaller. Hence, our ultimate goal of weight loss is to reduce fat and increase muscle.
In fact, the body is lazier than you think as it prefers less exercise, yet more food. When exercise starts, the body will immediately convert the food, which should be stored as fat in the body, into glycogen and store it in the body. It is a good thing because the excess intake becomes the source of power. The increase in exercise will also put the body under tremendous pressure. Muscle fibers are constantly damaged and repaired. To repair this inflammation, water storage is required in the body.
There is no need to worry about water stored during glycogen storage or repair of inflammation in the body. All the stored water will be flushed out when exercise continues for more than four weeks.
When Does Weight Loss Start?
When the body naturally adapts to your lifestyle, not too much glycogen will be stored. With the control of the diet, even the original fat will be consumed. When the proportion of fat begins to decrease and that of muscle increases, even though the number on the weight scale goes up, the body becomes more compact.
Say No to Dieting!
Remember not to go on a diet and avoid exercising on an empty stomach. When you are hungry, your body enters a self-preservation phase where the eaten food is directly converted into fat for storage, instead of glycogen. People who are on a diet will lose weight at the beginning because the body does not absorb water to convert glycogen but directly converts the food into fat. Besides, hunger will reduce muscles, resulting in a decrease in the basal metabolic rate and the conversion rate of glycogen, thus with a higher probability of regaining weight.
I believe that 80% of people exercise to achieve a certain purpose. The most common ones are for weight loss, body shaping, or being healthy. Of course, there may exist other reasons, such as cultivating hobbies and making friends. However, regardless of the original intention, as long as you keep exercising, there will be corresponding rewards or even rewards above your expectations.
In fact, proper fitness training will bring three of the most common and practical benefits.
Weight Loss and Body Shaping
Many people argue, “Fitness and shaping are acceptable, but does it really work for weight loss? Doesn’t dieting also help lose weight?” Of course, dieting is one way to lose weight, yet neither stable nor effective for a long time, still less effective for shaping. Nevertheless, fitness is another story. Fitness is a scientific exercise for the muscles of different parts of the body. Exercise changes the muscles to change various parts of the body, finally achieving the aims of weight loss and body shaping. The fat loss and shape through fitness will work and last for a long time, without an easy rebound.
Long-term fitness can make you more charming and allow you to show your better side to others. For women, fitness means a perfect body, as well as eliminating accumulated toxins in the body to keep energetic and attractive. The same is true for men. Exercise can make the body more coordinated and powerful with a sense of security.
Fitness can keep the body’s hormone secretion at a relatively high level, thereby delaying body aging and muscle reduction. For those who should concentrate on study or work, fitness can help keep a good mental state, instead of being listless every day.
Scientific fitness training brings many visible and tangible changes, such as lowered blood pressure, the building of muscles, and improvements in cardiopulmonary function, joint mobility, and body flexibility. More importantly, fitness has other invisible but real changes, such as improvements in sleep quality, self-confidence, vitality, memory, and immunity. Hence, fitness builds a strong and powerful body, with good physical strength in many sports. Long-term fitness can effectively enhance our body’s immunity to resist the invasion of bacteria, ensuring a healthy life.
So, are you ready to create and maintain a good fitness routine? Welcome to share your fitness routine.
At-home fitness is more demanding in self-discipline. Why is it so difficult to keep exercising at home? The difficulties may be the feelings of being dull, boring, and lonely, without the company of the scenery along the road, without the encouragement of companions. Fitness at home is more like an inner challenge and practice. How can we overcome them?
Home Fitness ≠ Dull and Boring
Now, just one spinning bike covering an area of 0.5 square meters, together with a mobile phone, can quickly kill the boredom during fitness at home. Create your fitness routine by joining the game. Richer cycling routes, online events, fat-burning courses, and customized resistance adjustment, guarantee the training intensity. Meanwhile, in the online competition, there is an opportunity to compete with many participants to top the list. The fitness training is completed by playing the game.
No scenery during exercise indoors? 3D simulation virtual reality visualizes the 100-kilometer cycling routes which provide a free and smooth riding experience. Routes are subject to free choices with combinations of training units including multiple basic flat roads, hilly roads (up-and-down roads), and mountain roads (climbs). Thus, the training aims can be achieved based on the free choice of one’s own will.
Home Fitness ≠ Not professional
All the courses on the spinning bike are formulated by experienced professional coaches. Under the premise of power training, personalized courses are provided according to the various needs of different users. An exercise plan is tailored for you according to your own exercise level and goals.
As a rare electromagnetic resistance spin bike on the market, MAGENE MG70 provides a more professional way of smart resistance adjustment. It enables a real sense of the different riding resistances of uphill, downhill, and flat roads during indoor riding, closer to the real outdoor riding experience. Automatic adjustment throughout the riding allows you to focus on the scenery along the road, achieving fitness goals more efficiently.
Home Fitness ≠ No Socialization
With online group training and online PK, riding at home no longer looks lonely. It supports exercising with several friends but also competing with online opponents matched in real-time. Cycling in real track races can be fully experienced. Cyclists can experience their own indoor track race, with real competition rules enforced, and full simulation of features including acceleration and race tactics.
More interesting courses and more motivated group members are the keys to building a fitness routine at home. Besides, a smarter fitness device that understands you better can offer greater help in achieving your fitness goals.
Armband and chest strap heart rate monitors are doing the same things but in different ways. They all can guide you while training and can keep your workouts more effective. When we choose, we would like to know them well first.
The principles of heart rate detection are different.
Each heartbeat of the body produces cardiac pacing current. The heart rate chest strap is such a device that can sense the cardiac pacing current. The sensor’s pole piece is located on both sides of the anterior end of the chest strap. When wearing the chest strap, the pole piece in it collects the user’s fluctuation of the cardiac pacing current. It is then transmitted to the heart rate meter through wireless transmission technology and converted into a heart rate BPM value for observation. This is the mainstream and more accurate method of measuring the exercise heart rate.
An optical heart rate monitor measures the light absorbance of the hemoglobin in blood vessels to monitor the pulse. The heart rate sensor is equipped with an infrared beam emission circuit and a reflection-receiving circuit. The advantage of this heart rate measuring method is that it is very simple and does not need a chest strap. However, due to the extremely weak signal that is much vulnerable to external interference, this method may result in an inaccurate measurement result. In addition, it usually needs to work in a quiet environment.
Magene HRM80 heart rate armband can collect the variation data through the photodiode and calculate the heart rate. With the dual-beam array, you can acquire more accurate detection data and capture real-time heart rate changes more efficiently.
Performances in different sports
For running, cycling, and regular dynamic exercise, the heart rate armband is fully competent for heart rate monitoring and its data accuracy is close to that of the chest strap. The advantages of the armband also include convenient and comfortable wearing and a long time of continuous working, taking the Magene HRM80 armband, for example, can last up to 45 hours of workout after each charging. It is currently applicable to most physical sports such as running and cycling.
In this respect, the armband wins!
However, it was found that in other exercise tests such as Bobby jumps, where blood is in weightlessness and hypergravity, the performance of real-time heart rate monitoring of the armband is less stable and accurate than that of the chest strap. Only about 5 seconds after stopping exercise can it return to normal.
The principle of the optical heart rate sensor is to calculate the heart rate by measuring the changes in the light reflection signal of the blood in the arm/wrist. But, in Bobbie jumps, where the blood is weightless and overweight, the optical sensor cannot process filtering, thus resulting in inaccurate data measuring. The heart rate chest strap, however, has no such trouble. It calculates the heart rate by measuring weak changes of electrical current in the human body through an electrode.
So, from this perspective, the chest strap wins!
Above all, the armband outperforms the chest strap and is comfortable wearing while the chest strap enjoys a higher accuracy. The armband is more suitable for sports where hand strength can be kept stable, such as running, cycling, yoga, etc. The chest strap is more suitable for the most intense exercises and can meet the need for professional heart rate monitoring.
Magene HRM80 combines a high-precision optical dual-beam array, a built-in rotor motor, and a proprietary algorithm. With an adjustable armband, you can exercise more comfortably and conveniently. It is the first armband from Magene and continues the data monitoring technology and upgrade algorithm of Magene heart rate products, providing consumers with better products and user experience.
Optical Heart Rate Tracking
According to the variation of hemoglobin density in blood, the HRM80 heart rate armband can collect the variation data through the photodiode and calculate the heart rate. With the dual-beam array, you can acquire more accurate detection data and capture real-time heart rate changes more efficiently.
High Heart Rate Warning for Safety Exercise
The armband will vibrate to remind you when your exercise heart rate reaches the setting warning value. You can set the switch and warning heart rate value through Magene Utility App.
Convenient and Comfortable
Adopting Lycra elastic webbing and Velcro buckle strap, the armband is skin-friendly. Wearing on arm is user-friendly, especially for women and children.
By Bluetooth and ANT+ transmission, HRM80 can send real-time heart rate data to smart devices like phones, fitness equipment, and bike computers. For Smartphones, it is compatible with popular fitness apps, such as Onelap, Wahoo, Zwift, Rouvy, Strava, Trainerroad…
Wide Usage Scenario
Comes with an IP67 rating, it is splashproof, and you can exercise without fear of rain
Using a Rechargeable lithium battery, HRM80 can last up to 45 hours of workout after each charging.
With an adjustable range of 19cm-31cm (accommodate a weight range of 40kg-120kg), the armband is applicable in multiple exercise types.
How to use a heart rate monitor is not a complicated thing, just keeps you in the correct heart rate range. However, how to train according to heart rate is not that simple.
Before you start your training, find out these numbers
Resting Heart Rate: the number of heartbeats per minute while you’re at rest, the normal resting heart rate for adults over the age of 10 years, including older adults, is between 60 and 100 beats per minute (bpm)
Maximum Heart Rate: You can calculate your maximum heart rate by subtracting your age from 220. When you know your maximum heart rate, you can calculate your heart rate zones and train at the right intensity.
Heart Rate Reserve: this is simply your max HR minus your resting heart rate and reflects how much your heart rate can increase to provide more oxygen to your muscles.
Target Heart Rate: To calculate your target heart rate (THR) zone, multiply your MHR by 64% and 76%. These numbers give you the low and high numbers that your heart rate should stay within the majority of the time while you are exercising at a moderate intensity level
There are many ways to find out your RHR AND MHR, and using a heart rate monitor is the easiest and most accurate way to get the right number.
About the heart rate intervals
After confirming these main data (maximum heart rate, resting heart rate), you can now calculate your heart rate interval. At present, many people tend to divide their heart rate into five sections, and the British Bicycle Coach Association divides it into six sections.
60%-65% maximum heart rate: it is suitable for long-distance low-intensity riding to promote fat burning;
65%-75% maximum heart rate: the basic training interval, it is suitable for medium-intensity riding at a slightly longer distance;
75%-82% maximum heart rate: it is for medium distance, slightly higher intensity riding, promotes aerobic capacity and endurance improvement
82%-89% maximum heart rate: it is for simulating game rhythm and intensity
89%-94% maximum heart rate: it is for itt of 16-40 km, increasing the anaerobic threshold
94%-100% maximum heart rate: it is for high-intensity interval training to increase maximum output power and speed
The ‘fat burning zone‘ is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate.
The spinning bike, similar to the normal bike comprised of the handlebar, seat, pedal, and flywheel, is stably connected as a whole. However, thanks to scientific hardware design, the spinning bike performs better by following ergonomic design principles, making the cycling posture more comfortable.
Professional cyclists, before cycling, will make specialized adjustments to the distance from the seat to the handlebar of the spinning bike. Of course, before riding the spinning bike, we should adjust the height of the seat and handlebar to find the best posture for cycling.
The above pictures show the common design for height adjustments and braking in the market. Magene Smart Bike has not only optimized these functions but also developed the smart control resistance to make operations easier and facilitate smoother training. The above-mentioned is not enough to make the spinning bike excellent. What matters most is the scientific and rigorous control system for test and resistance detection.
MAGENE uses the electromagnetic resistance based on the normal bike and adds the electronic control device to the G801 spin bike. The size of the current through the iron core can change the magnetic field strength around the flywheel, creating resistance to hinder the flywheel movement. It simulates the actual road conditions and gives feedback to users, creating an outdoor-like cycling experience. In addition, the accurate calculation of torque and cadence values can provide multiple exercise parameters to users, thus improving cycling efficiency and increasing work effectiveness to avoid ineffective output.
Now, follow Onelap coach, and let’s look at the detailed structural breakdown of Magene Smart Bike:
The patented and mm-precision quick-release developed by our own is no longer restricted to the traditional bike adjustments of the hole position with the fixed height. Even non-professional cyclists can make fitting freely.
I. Seatpost + Handlebar with Any Height Adjustable from 155 to 185cm
II. Mobile Phone and Pad Sucker, Say Goodbye to Black and White Screens
Fix mobile phone or pad with one hand. It supports mobile phones and pads of any size. Release lightly and it’s fixed stably.
III. Smart Electromagnetic Resistance, 100-level Resistance Adjustment
The resistance supports adjustments from 0 to 99, creating a seamless transition of the exercise intensity and rejecting the improper fitness method without feedback, and relying on pure hand-twisting adjustments.
The resistance size is adjusted mainly through the main control board to control the current size intelligently, without any friction, no required manual switch. The more accurate the adjustment, the more uniform the resistance. The iron core generates resistance through the eddy current magnetic field to hinder the dead flywheel movement. The stronger the magnetic field, the greater the resistance.
IV. View Resistance Level and Power Value at Any Time
The low-end spinning bike sold in the market does not provide cadence, resistance, and other values, but is also unable to connect with the game or applications to provide feedback. Due to a lack of real resistance and the actual road conditions, it is impossible to provide genuine feedback on the exercise effect.
The Magene spinning bike provides more accurate training data, rather than a blind focus on cadence.
V. Coverage Less than 0.5 Square Meters
The light bike body has a net weight of only 30kg, covering an area of less than 0.5 square meters. The rollers on the front floor pipe move smoothly. It can ensure exercise security during its use. And when not in use, this exquisite and compact product can be put away, not taking up space.
VI. Sensitive Speed Test, even to Test a Cadence of 200 RPM with Ease
The speed test adopts the ultra-high sensitivity chip. Even when the national professional player performs the highly intensive training, it can detect the cycling speed with ease and provide the real-time cadence value.
VII. Q Factor: 155mm
The self-developed crank of high strength ensures a lower Q factor. Compared with iron cranks, the crank looks more awesome with greater strength.
The Q factor is the distance between two cranks, commonly known as the pedal stance width. A distance of 155mm between two feet is found to be the best for cycling based on the ergonomic design principles and tests by hardware developers. The 155mm is the most comfortable and effective stance width as the knees are perpendicular to the power point, making the pedaling more efficient.
VIII. Fixed Gear with Fan Blades
The self-developed fixed gear with fan blades can dissipate heat from system operation timely. Compared with the bladeless electromagnetic flywheel, the temperature is lower by 10 degrees.
IX. Colorful Ambient Light
The colorful ambient light enables us to straightforwardly learn about the self-power or the heart rate zone, as well as the training intensity.
—Exercise status without the heart rate monitor: recognize and output the power range according to the always-on model: [red above 91%] [yellow 81-90%] [green 71-80%] [blue 61-70%] [white 0-60%]
—Exercise status with the heart rate monitor: recognize and output the heart rate zone according to the always-on model: [red above 91%] [yellow 81-90%] [green 71-80%] [blue 61-70%] [white 0-60%]
X. USB Charge, Unimpeded Playing
Magene Smart Bike, over one-year polished by dozens of MAGENE engineers, is a new spinning bike that integrates intelligence, courses, games, coaches, and other multiple elements. The new spinning bike, combining hardware and software, together with the MAGENE heart rate monitors, can resolve the dilemma of home fitness without coach guidance and data analysis, but also it can provide 24-hour smart coaching courses and real coach guidance. Hence, exercise will be more scientific and efficient.
Spinning Bike Application Scenarios
Scenario 1: Professional cycling training athletes and enthusiasts training mode
Use Bluetooth to connect Zwift, Rouvy, and other professional cycling software. Outdoor cycling and training are often subject to weather, climate, environment, roads, and many other factors, making it impossible for training anywhere at any time. In this case, a spinning bike can be used for indoor training to avoid the impacts of bad weather and roads on the training plan. In terms of the power value, power accuracy, data analysis, and heart rate, the spinning bike can serve as a bicycle substitute for indoor professional training. Trainees can also sign up for professional large-scale events to compete with global professionals.
Scenario 2: Online competition mode
As a club of game lovers, it provides a joyful game experience but also enables exercise at the same time. Racing mode: Trainees in the same event are ranked in real-time, which inspires the competitive and unyielding spirit. To challenge your opponent is also a challenge to yourself. Be brave to break the bottleneck, and unleash your potential.
Scenario 3: Aerobic fitness enthusiasts
The cadence course provides a new choice for aerobics enthusiasts. The course requires keeping a stable cycling state and meeting the requirements for aerobic exercise. However, the requirements will change. In stable conditions, the exercise intensity will be appropriately adjusted to avoid a sense of dullness. For the same fitness requirements, this mode allows training to be completed more efficiently with less time consumed.
Scenario 4: Group training and family exercise PK mode
This mode supports several persons to exercise at the same time. The exercise atmosphere can inspire exercise enthusiasm, improve the intensity and reduce difficulties. It can also serve as a new way of interaction among the whole family, enhancing the family emotional communication and interaction.
Scenario 5: Riding and weight loss mode for new users
This mode is very friendly to new users. It makes an evaluation based on the user’s personal sports capabilities and customizes the exclusive exercise plan, making fat burning more efficient and scientific. In this way, even though a short fitness duration, the fat-burning effect is still significant.
Scenario 6: Fitness, shaping and physical exercise mode
Abundant courses are available and feel free to shape your body according to self-demands. Just pick up a course, complete the course as required, and then the body shaping effect will be amazing, yet without an easy rebound.
All the introductions to the hardware are just part of Magene Smart Bike. More surprises are waiting for you to experience in person!