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In this article, we will explain what cycle training is and what it is for. What do you need to prepare for the lesson? Basic warm-up exercises before training and the presence of contraindications for Cycle.
Difficulty level: For beginners
Cycle-trainings are carried out on specialized exercise bikes, which are not similar to the standard ones. They have a built-in lightweight mechanism that allows you to perform a number of exercises that are also different from those usually performed on a bicycle. You will not need to monotonously “ride” and keep track of how many kilometers you managed to pedal.
Training does not take place individually, but necessarily in groups. The trainer turns on loud cheerful music and directs the change of exercises: he advises changing the load, speed of “movement”, intensity. You will “ride” on a flat road, and after – on bumpy, mountain passes and rough terrain. See also: step aerobics workout
All these exercises are aimed at rapid weight loss, because in one workout you can burn at least 700 kcal. It is precisely because one lesson is divided into several intervals that you can lose those extra pounds much faster than when performing classic exercises.
What is cycle training for?
Training is needed in order to: burn maximum fat; develop endurance; improve heart function; strengthen blood vessels; work out the hips and give them a “delicious” relief, remove cellulite. Classes are held in continuous motion, which means that you will not be able to pretend that you are tired and go to rest. After all, a coach will constantly be watching you.
- It should be remembered that training should begin with stretching the lower body, proper warm-up. Then there will be no danger of overworking the muscles or stretching the tendons.
- If you have not previously been engaged so intensively, it would be better for you to enroll in a group of beginners, where loads are given in a moderate amount. There you will decide if such training is right for you.
For group training, you will need to take comfortable summer clothes – leggings, a T-shirt. You can change leggings to shorts if you feel more comfortable. Clothing should be made of natural material, perfectly breathable. It is better to take sneakers with a hard sole so that they do not bend and fix the foot. Don’t forget to bring a water bottle and a towel. See also: fitness aerobics workout
Reasons to start cycling
- Availability and security – Cycle suits almost everyone. If you can’t do many sports because of back pain, and the doctor has forbidden strength training, then the exercise bike will help you keep yourself in great physical shape. After all, the load on the lower back is minimal.
- Losing excess weight – Classes on an exercise bike give the maximum effect on burning fat. In a short time, you can bring yourself into the desired shape.
- Comprehensive muscle training – Training is aimed at ensuring that the whole body works. Both hips, and feet, and shins, and press, and hands are involved. This will help to harmoniously lose weight, form an elegant figure.
- uplifting mood – Cycle is a fun pastime that will allow you to combine business with pleasure. You will be among like-minded people who raise sports spirit, listen to cheerful music, communicate with a coach who will not let you relax. Each workout will be a little holiday for you.
- Heart strengthening – The Cycle exercise bike is a great tool for cardio training. Classes will improve heart function, restore vascular tone, and normalize metabolism.
Cycle is necessary for people who are fond of strength exercises. Cycling increases blood circulation in the limbs, distributing oxygen throughout the cells. This means that the muscles will be in good shape and will begin to grow faster. Also Read: Yoga Workouts For Beginners
Basic cycling exercises
- Cycle Intro – This is the first lesson for beginners with minimal loads and intensity.
- Cycle Endurance – Advanced version, develops endurance, burns calories as much as possible.
- Cycle Strength The lesson is an imitation of a bike ride uphill. Training takes place in both a sitting and standing position. As a result, the muscles are strengthened, grow, tendons are trained.
- Cycle Interval – The training includes loads that alternate with breaks. This is one of the difficult levels that demonstrates the endurance of the participants and develops it.
- Cycle Race Day – This is a real cycling race, during which all the shortcomings of the participants will be revealed so that they know what they will need to work on.
Cycle training is ideal for those who want to lose weight in the shortest possible time, get a lot of positive emotions from playing sports. Classes are completely devoid of routine: all 50–60 minutes pass in motion without stopping and resting. Also Read: Stretch Workouts
Recommendations and contraindications for cycling training
If you have had a long break in physical activity, it is better to start with walking – up to 7 km a day to bring the muscles into tone and shape. Do not immediately give yourself a big load in this case. And it is better to consult a doctor so that he tells you what is necessary for your body.
Contraindications: heart failure; asthma; obesity; leg injuries; angina; tachycardia; diabetes mellitus; thrombophlebitis. See also: Les Mills workouts