Ride a flywheel to burn fat and lose weight! Grasp the 3+3 principle and lose body fat more effectively!

Do you like to pedal the flywheel? In recent years, riding a flywheel for fitness has become popular, but some people lose weight after riding, while others are out of breath and sweating profusely, but their body fat remains as high as a mountain. The key may be that the pedaling method is too monotonous! Experts say that if you want to improve the effect of flywheel weight loss, don’t forget to grasp the "3+3 principle".

The flywheel is designed to imitate the riding of a road bike. It uses a heavy flywheel to generate resistance when pedaling for training, just like pedaling a road bike to simulate uphill and downhill training. The reason why flywheel exercise has the effect of burning fat and losing weight is that it is an aerobic exercise that has the characteristics of enhancing lung capacity and strengthening heart function. It can transport a large amount of oxygen to tissue cells through breathing and blood circulation during exercise, thereby achieving the effect of burning energy.

Data shows that a person can burn 400 to 600 calories in an average 45-minute flywheel class.

It takes at least 40 minutes to pedal the flywheel to burn body fat

Chen Changxu, director of the Department of Sports Health and Protection at Global University of Science and Technology, said that basically, the first 30 minutes of exercise mainly use glycogen to provide energy, so if you want the flywheel exercise to achieve the effect of burning fat, you need to pedal continuously for at least 40 to 50 minutes, and you need to continue to train the large muscle groups repeatedly through resistance while pedaling, and your heart rate should be moderately raised to above medium to high exercise intensity.

Generally speaking, to burn every kilogram of body fat, 7,700 calories must be consumed. Data shows that a person can burn 400 to 600 calories in an average 45-minute flywheel class. This shows that regular flywheel exercise habits combined with a healthy diet can effectively help reduce excess body fat.

During the first 30 minutes of exercise, glycogen is the main source of energy.

How to improve the weight loss effect of flywheel in just 1 hour?

However, not everyone will lose weight after pedaling a flywheel. The key still depends on the pedaling speed, resistance and exercise intensity! If you do not have a professional coach to teach you, but are used to occasionally going to the gym or sports center to play, or you are a beginner who buys a flywheel exercise bike to practice at home, Assistant Professor Chen Changxu recommends referring to the "3+3 principle" and dividing the 1-hour flywheel exercise into 3 parts, namely dynamic warm-up, main exercise and static cooling down. The main exercise part is further divided into 3 stages. Through the combination of different postures and pedaling speeds, the fat burning efficiency of exercise is improved.

The key to losing weight through flywheel exercise still depends on pedaling speed, resistance and exercise intensity!

Part 1 / Dynamic warm-up: There are usually 2 to 3 warm-up songs. The main purpose is to familiarize yourself with the pedaling frequency and resistance adjustment, and to check the appropriateness of the seat and handlebars. The intensity of the exercise should be enough to make your body sweat slightly to achieve the warm-up effect.

Part 2/Main Movement: For beginners, it can be divided into 3 stages. The total time for these three stages is about 9 to 10 songs.

• Phase 1: Raise your heart rate to 65% to 75% of your maximum intensity through standing runs and seated sprints.

• Phase 2: Focus on training leg and whole body muscle endurance by increasing resistance. The main movement is standing hill climbing with slower songs, but the heart rate needs to be maintained at a certain intensity.

• Phase 3: Based on individual exercise needs, you can integrate the designs of the first two phases and continue to increase exercise intensity through increasing resistance or speed.

Part 3/Static Closing Exercise: During the time of about 2 to 3 relaxing songs, adjust your breathing and relax the major muscle groups through the limb stretching exercises. In addition, sufficient contraction exercises can also avoid delayed soreness caused by excessive contraction during exercise, and increase muscle elasticity and improve mobility.

Just lose weight without getting hurt! Quickly correct the three major wrong postures of flywheel exercise

Although flywheel exercise can help burn fat and lose weight, and the movements look simple, it may still cause sports injuries if the riding posture is incorrect. Assistant Professor Chen Changxu reminded people that when doing flywheel exercise, they must always observe whether they have made the following three wrong postures, and correct them in time to reduce the adverse effects on the joints.

Wrong flywheel exercise posture. (Photo provided by Chen Changxu, Director of the Department of Transport and Insurance at Global University of Science and Technology)

NG posture 1/Excessive forward leaning of the center of gravity: When standing and climbing or running on the flywheel, the body below the hip joint must be kept in the middle of the front and rear pedals to avoid the center of gravity leaning too far forward; when pedaling to the lowest point, keep the knees slightly bent and stabilize the core.

NG posture 2/Excessive force on the toes: If you use your toes too much when riding a freestyle, it will easily cause load and soreness in the calf muscles. The correct way to pedal is to use the ball of the big toe to apply force. When you step down to the lowest point, your toes and heels should be horizontal, and your toes should be aligned with your knees and facing forward.

NG posture 3/Uncomfortable seat position: When riding in a seated position, you should adjust the seat height to suit your height, otherwise it will easily cause hip shaking and pelvic discomfort. You should also sit fully on the seat, with the sit bones protruding under both sides of the buttocks, and sit on the widest part of the seat.

Correct flywheel exercise posture. (Photo provided by Chen Changxu, Director of the Department of Transport and Insurance at Global University of Science and Technology)