6 positive changes in overweight women body after 12weeks of indoor cycling

A study was conducted to observe the body composition and physiological effects of 14 young sedentary overweight women after indoor cycling training. They are trained for 12 weeks, three sessions per week carried out in a fitness room without any restriction on food consumption. After 36 sessions the results gathered were positive.
  1. Resting heart rate decreased by 9%
  2. Lean mass increased by 2.6%
  3. 2% reduction in body weight
  4. 5% reduction in fat mass
  5. Reduction in body circumference
  6. Increase in cardio-respiratory fitness as observed of increase of 8.6 Watts in average power output
Indoor  cycling can be a great cardio workout for losing weight, improving strength and endurance and preventing the increased risk of cardiovascular disease.
Spinning training ideas
Low resistance cycle for 30 to 40mins at 80-90 RPM
After 5 minutes warm up on low resistance. Set to medium resistance spin for 5 minutes at 90 to 100 RPM.Then easy on low resistance for 3 minutes. Do 3 to 5 sets
After 5 minutes warm up on low resistance. Set to medium resistance and sprint for 2 mins above 110 RPM. Then easy resistance for 3 minutes. Do 6 to 8 sets
After 5 minutes warm up on low resistance. Set to hard resistance for 1 minute and spin at 70 to 80 RPM. Then easy resistance for 3 mins. Do 8 to 10 sets

Note: When doing indoor cycling. strap your foot properly with the padel strap. Push down the pedal and pull back with a knee drive to complete one rotation to work both the front and back of the thighs. This can prevent muscle imbalance.

 

 

Reference:

Bianco, A. N. T. O. N. I. N. O., Bellafiore, M. A. R. I. A. N. N. A., Battaglia, G., Paoli, A., Caramazza, G., Farina, F., & Palma, A. (2010). The effects of indoor cycling training in sedentary overweight women. The Journal of sports medicine and physical fitness, 50(2), 159-165.

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