Indoor cycling is a favorite and effective workout for most cyclists and fitness enthusiast. Spin bikes offer an incredible indoor exercise by providing both low-impact and high-intensity cardiovascular workouts while still building both strength and endurance. However, just with like any other fitness exercise, you will need to implement effective methods to gain from your routines optimally.
Below are some vital tips that will help you derive maximum benefits from spin bike exercises:
Appropriate Set Up
The riding position you assume on a spin bike will determine not only your pedaling efficiency but also comfort. Most spin bikes come with adjustable handlebars and saddle height. Some also allow for more specific adjustments like moving the seat position or even the angle. Consider checking out a review list of the best spin bikes to get which model works best for you. The more you can adjust the bike to suit your specific needs, the better you can gain from your exercises.
Design a Spin Bike Exercise Program
It is important to design your own spin bike workout program whether you’re contemplating exercising alone or joining a class. Basic components such as intensity, frequency and the length of each exercise session should be prime considerations when setting up your training program. It is recommended to involve the help of a professional spin bike trainer to provide you with customized exercise instructions.
Sprint in Moderation
While it is quite easy to get caught up in the sprint excitement, moving in a controlled manner will compel you to utilize more muscles to propel your feet. To achieve optimally from a sprint, strive to lock in your hips, squeeze your inner thighs and make sure that your shoulders are above your wrists. Also, do not shift your body weight over your shoulders even when you tire. Instead, try to keep the shoulders in line like you would in a high plank position.
Engage your Core
When sitting in your first position during a sprint or a climb, engaging your core muscles will help you spin more efficiently. This is very important because legs and feet tend to tire very quickly when spinning. Utilizing your core will afford you extra stamina to keep pushing. You should use your core to propel most or all of your movements on a spin bike.
Add Resistance
Do not hesitate from reaching out for the resistance knob on your bike. Having some resistance in every stroke of the pedal is very important. Adding more as you spin will not only make you feel more grounded, it will also ensure that you utilize diverse muscles. Also, adding more resistance will afford you better-balanced pedal strokes while allowing you to move with enhanced control.
Spin bike exercises are central components in most training programs for both cyclists and fitness enthusiasts. Whether you are training for a competition or merely to keep fit, incorporating effective workout techniques will significantly improve your fitness level. Fitness needs differ with individuals and as such, getting an adjustable spin bike to suit your requirements is crucial to getting the most out of your exercise.