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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.
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.
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.
Full of vigor and passion, the spin bike is pretty popular with young people, which enables you to exercise with music. While sweating, you lose fat and drop trouble. In addition, most household spin bikes are small in size and widely used, thus being the first choice for the whole family to exercise. Then how to choose a spin bike? Here are four focuses when choosing a spin bike.
I. Bike body
1. At present, there are many kinds of spin bikes on the market. Each company has its own practices for the structural design of the bike body, such as X-shaped design, central double-fork design, and V-shaped design.
2. Note whether the design can evenly distribute the gravity of the rider so that the bike body can be stable without shaking during riding, and the damage to the bake is relatively slight.
3. Pipes are easy to compare. The thinner the circular pipe, the poorer the bearing capacity. The thicker the square pipe or elliptical pipe, the greater the bearing capacity, and the better the ride stability.
1. For the flywheel, pay attention to nothing more than its material and weight. It is generally made of iron and aluminum.
2. Most of the flywheels on the market are made of iron, whereas the more advanced flywheels prefer aluminum.
III. Resistance and brake
1. Most spin bikes use friction to form resistance to the brake, which inevitably generates certain noise and is easy to wear the resistance wheel.
2. The gasket material used for friction is vital, and attention must be paid to its maintenance. The spin bike makes riders sweat, as a result, corresponding measures should be taken to avoid rust on iron products.
IV. Magnetic resistance system
1. The magnetic resistance system uses the contact surface between the magnet and aluminum to generate an eddy current to form resistance. The larger the contact area, the stronger the resistance generated by eddy current.
2. This braking resistance mode will not produce debris caused by friction, and no matter how much the resistance is, there will be no friction sound when stepping on the pedal, and the operation is quite smooth.
V. Electromagnetic resistance + smart connection
1. Now, the most advanced smart electromagnetic resistance spin bike is equipped with built-in Bluetooth, which can be used to wirelessly connect the mainstream sports apps on the market to allow the riders to enjoy more programs. The bike resistance can be automatically adjusted according to programs, without manual operation at all. Simple follow-up training can maximize the fitness effect.
2. Higher power accuracy. As an important indicator of sports ability evaluation, the concept of power has been gradually popularized in the professional sports field. Electromagnetic resistance bikes can not only make the power value more accurate but also accurately match the program resistance according to your sports ability so that you can half the work with double results.
What is the best spin bike brand? Everyone may have an answer to this question. Find out more bikes here, and choose the most suitable one instead of the most expensive one.
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.
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.
Principle of resistance adjustment: The resistance is adjusted through the physical friction between the brake disk and the flywheel. Generally, this adjustment mode will generate noise due to physical friction, and the resistance change is not smooth enough, so the adjustment range is small.
Disadvantages: The accuracy is relatively poor, and the adjustment is prone to be over-limit or not enough. Another disadvantage is that the flywheel will generate inertia during riding. Sometimes, if you do not pay attention to it, your feet will slide away from the pedal easily, causing certain danger.
2.Magnetic Resistance Spin Bikes
Principle of resistance adjustment: Magnets are installed on both sides of the metal flywheel, and the resistance is adjusted by controlling the distance between the magnet and the flywheel via a wire motor. The particular strong magnet material is used to realize a balanced state of no friction and non-contact suspension between the large flywheel and the magnet. The movement resistance can be controlled through the distance adjustment and the resistance level can be adjusted more accurately.
Advantages: no friction, ultra-quiet; low loss, no change of accessories for life; high smoothness, never getting stuck during riding; automatic resistance control, no manual adjustment needed; linking with sports app, various programs.
3.Electromagnetic Resistance Spin Bikes
Principle of resistance adjustment: mainly includes the magnetic effect of electric current and Faraday’s law of electromagnetic induction, namely, the process in which the conductor in the magnetic field cuts the magnetic line of force to generate induced current, and the magnetic field creates ampere force (Lorentz force) on the live conductor. If the bike keeps powered on, the user experience is better. It is the highest-end bike product in the market.
Compared with ordinary magnetic resistance bikes, except for the quiet effect, automatic resistance adjustment, and more smart programs, electromagnetic resistance spin bikes also have the following advantages:
1. The adjustment speed is faster. The adjustment from the highest gear to the lowest gear needs less than 0.1s, while the wire motor takes at least 3s-5s.
2. The adjustment granularity is finer. The resistance adjustment can be divided into 1,000 gears, while the wire motor can achieve 32 gears at most.
3. The power accuracy is higher, up to ±5%, while the wire motor has poor accuracy, generally ±20-30%.
MAGENE smart spin bike is a quiet and compact smart bike specially designed for fat burning and trimming, with electromagnetic resistance perfect for the household. The smart bike adopts the EMS patented electromagnetic resistance technology independently developed and realizes accurate power calculation and control through the multi-dimensional power compensation algorithm. In comparison with traditional spin bikes, it features a more smart experience, richer programs, and more scientific exercise methods. Moreover, MAGENE has cooperated with several world-renowned software service providers so that the bike is compatible with more than 20 mainstream cycling and sports apps.