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Exercise Misunderstandings You Need to Know

Exercise on an Empty Stomach Burns More Calories?

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.

Why Does Weight Go Up After Exercise?

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.

Benefits of Keeping An Exercise Routine

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.

Making Friends

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.

Keeping Healthy

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.

How To Stay Motivated To Exercise at Home?

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.

What do they say about the MG70 bike?

Specifications:

Product MG70
Using scenarioDomestic exercise
Resistance systemElectromagnetic system
Wireless connectionBluetooth
App connectionOnelap, Zwift, Kinomap, Rouvy, Motosumo
DataPower, cadence
Net weight36kg/40kg
Weight with package 40kg
Size1060*506*1140mm
Size with package1045*245*1075mm
Power supplyby power adapter (Input:110~240V; Output:12V 4A)
Pedals9/16 inch
Flywheel7kgs
Size of flywheel30cm
Q-factor185mm
Transmission structureFixed Gear
Max Power600W
OTA updateYes
Onelap Service6 months
Noise level<40dB
Battery lifeNo need battery
Phone standtray mount
Riding positionSeating, Standing
handle adjustment915-1050mm
Seat adjustment790-1100mm
Max user weight120kg
User height range150cm-195cm

Find out more information: Magene MG70 Electromagnetic bike

Diet Plan After Training

Both proper diet and exercise are vital in sustaining health. If the two complement each other perfectly, it brings considerable benefits to health. On the other hand, an inappropriate diet coming after exercise will do harm. Subsequent to training, we often feel starving as we have consumed a lot of energy. Some of us tend to grab something to eat immediately. However, the post-training diet should be well scheduled, that is, sixty minutes after we have stopped exercising so that our body is able to rest before taking any food.

What to eat after exercise is important too. Some may think that as they have consumed a great amount of energy, it is necessary to supplement in time. Eventually, they include a lot of meat into their diet list. The fact is that, following exercise, there is no need to rush into supplements like this. Instead, eating some digestible food is more beneficial to the body.

Though our body is in need of a high intake after finishing exercise, we can neither satisfy that impulse recklessly nor ignore it. Also, eating too much increases the burden on the stomach. Given that the blood runs all over our body during exercise, our stomach is not prepared for dealing with that much intake.

It would be great to drink some water or have some fruit and vegetables half an hour after exercise to keep our throat hydrated as it may be dry and the body is dehydrated at the moment. Just because of this, taking dry food may hurt our throat. Physical fitness experts recommend that no acid foods such as meat and fish be taken after doing exercise. Foods like these tend to cause our blood acidic, which does no good to relieve fatigue and on the contrary, throws our body into unpleasant soreness and swelling.

If you do exercise quite regularly, you can have some foods that supplement microelements. Only by keeping your body sufficiently energized can you avoid a starving feeling. Having physical training with specific goals in mind is especially important.

Of course, make sure you will not start your training with an empty stomach. Have no idea what to eat, find out here: WHAT TO EAT BEFORE TRAINING.

What To Eat Before Training

Some people get used to doing the training on an empty stomach. This in fact runs counter to the purpose of losing weight.

During energy metabolism, consuming fat requires the assistance of an appropriate amount of glucose. Glucose is the major source of energy in the early stage of exercise and serves also as an indispensable fuel for strenuous exercise. Fat is liable to be insufficiently burned due to a lack of energy (glucose) intake. As a result, the energy source for aerobic exercise is impeded. Besides, this may lead to reduced training efficiency or even muscle loss due to low blood sugar.

Bananas are known as the optimal tonic among fruits as it contains lots of carbohydrates and adequate sugar that furnish the energy you need before exercise and supplement the glucose you have consumed in training.

They are also rich in vitamins and minerals, including potassium ions important for muscle contraction, magnesium ions critical for energy conversion, vitamin B6 helpful to protein metabolism, vitamin C necessary for hormone synthesis, etc. Generally speaking, bananas are of great nutritional value.

The most worthy point is that the fruit is fairly available and affordable. It is recommended that you eat 1-2 bananas half an hour before exercise as reserved energy to be consumed later, and eat one immediately after exercise. By doing so, your muscles can quickly get supplemented with the lost sugar to improve exercising efficiency.

The ideal pre-training diet should include protein foods that are easy to digest and absorb, as well as slow-digesting carbohydrates such as fruit, oatmeal, or whole wheat bread. It would be better to eat these foods 1 hour before training. (You can also add a handful of nuts, such as peanuts and almonds) Such a combination enhances your physical strength in training and facilitates the recovery and growth of muscles. Slow-digesting carbohydrates also help in maintaining a low insulin level, thereby ensuring the fat-burning process is not hindered.

Find out more diet plans after training here.

Will Riding a Spinning Bike Make Your Legs Thicker?

Many female participants wonder if riding a spinning bike will cause their legs to get bigger in size. Exercising your legs to be thicker simply by riding the indoor cycling bike is barely possible. It requires you to keep breaking through your strength limits so that you can stimulate the growth of your leg muscles. In addition to that, you need sufficient protein and keep a good bedtime routine. Even if highly intensive cycling courses do help you exercise your lower limbs, it is basically your hips that start to grow first.

Riding a spinning bike burns fat all over your body and improves your body shape in an attractive way. In fact, it is just not that easy to grow leg muscles. You may feel your calves become bigger sometimes after exercise. It is actually the result of blood circulation and will recover after a while, so there is no need to worry about it.

To ride a spinning bike, you should first adjust the seat to the height of your hips so that your legs can be straightened during pedaling. While doing exercise, make sure you are pedaling with the front part of your soles instead of others. Moreover, remember to stretch your legs both before and after cycling, which helps avoid injuries and even out your muscles.

Follow us to complete the stretching routine to relax your body.

HOW TO SET UP YOUR SPIN BIKE

Spin bikes are easy to use and highly effective in fat burning, thus being popular with fitness people. During use, there are many things to pay attention to. If the posture is incorrect, it will not only fail to achieve the exercise targets but also cause damage to the body.

Four key points of the correct posture for riding a spin bike

1. Seat height

Before using a spin bike, check and adjust it to avoid some injuries from the beginning and exercise in the most comfortable posture.

The most appropriate height of the spin bike seat is the height close to the human buttock when standing upright beside the bike, at which the knee joint can form a slight curvature when the pedal is at the lowest point.

Do not make the seat too low, otherwise, too much pressure will be exerted on the knee, and the knee joint is at great risk of damage; do not make it too high either, which is not conducive to exercise.

2. Distance between seat and handle

The short distance between the seat and the handle means a short distance between the body and the handle, which forces the knee joint forward and exerts pressure on the knee joint, causing greater injury.

The knee should not be above the toe tip when using a spin bike. However, the seat should not be too far from the handle.

3. Handle height

Some people like to adjust the height of the handle to a very low level so that the spine has a big curve and the whole body is bowed.

This posture may be handsome, stylish, and convenient for leg exercise in the beginning;

however, long-term exercise in such a way may have adverse effects on the spine, especially the cervical vertebra and lumbar vertebra. In severe cases, hospitals may be required.

Under normal circumstances, after adjusting the seat, adjust the handle to the height of the seat, keep the back as straight as possible, and exercise normally and reasonably.

4. Gradually adjust resistance in your first ride

Spin bikes have a braking system, but their wheels are much heavier than those of ordinary bikes. If you cannot control the rotating force, you may be injured.

Before use, you can add some resistance according to your leg strength and body condition, and use the brake reasonably and correctly.

The fat burning and trimming effect of the spin bike is great, but also because of the high intensity of exercise, you are prone to injuries. During exercise, attention must be paid to the correct posture and the amount of exercise. Exercise should be scientific and reasonable.

What are the benefits of using spin bikes?

I. Enhancing muscle strength

There is no doubt that anyone with basic exercise experience knows that long-term consistent exercise is conducive to muscle strength enhancement.

You may schedule your riding time: three to four times a week, and 40 to 60 minutes for each time. A proper ride will shape the muscles well.

Spin bikes are used to exercise the muscles of the lower limbs, which maintain the legs and buttocks in a better shape.

II. Enhancing cardiorespiratory fitness

Spin bike riding is an aerobic exercise that burns about 500 kilocalories per program and greatly enhances the cardiorespiratory fitness of riders.

All parts of the human body depend on oxygen. Oxygen burns the energy stored in the body to activate the organs and muscles. Good cardiorespiratory fitness guarantees good physical function, therefore, chronic diseases such as cardiovascular diseases, endocrine system diseases, and respiratory system diseases are less likely to occur.

III. Creating the atmosphere

The reason why using “spin” in the name of the bike is that the word presents a stronger rhythm and more interesting feeling. For both online and offline group training, riders can adjust riding speeds and resistance according to the rhythm of the playing rhythmic music, which allows the exercise process more passionate and makes it easier for riders to adhere to and achieve goals.

Have you felt the ardor for wellness after seeing so many benefits of the spin bike? Come and join us! Let’s enjoy riding together!