This Is How to Use a Spin Bike the Right Way
If you’ve been anywhere near a gym, or anyone who exercises, you’ll have no doubt heard about spinning. Spinning has conquered the fitness world over the last decade.
When it comes to aerobic exercise, the spin bike is the king of the castle. Maybe you’re thinking about starting spinning or you’ve just started. If so this guide on how to use a spin bike is for you.
How to Use a Spin Bike
Walking into a spin class for the first time can be intimidating. The loud music and flashing lights can be a lot for the senses. Even though everything about spinning is high octane it's important to take the time to make sure your bike is set up right for you to make sure you get the most out of your spinning session.
Adjust the Saddle Height
You need to make sure that your legs can extend when you’re pedaling otherwise you won’t benefit from the full range of motion. To do this, sit on your spin bike, put your feet on the pedals, and pedal backward.
If your knees don’t fully extend then you need to heighten the saddle. If your hips rock sidewards when you’re pedaling then you need to lower the saddle. Getting the seat height right is not just about comfort, its also about looking after your knees!
Adjust the Saddle Angle
You will also need to adjust the angle of the saddle which can tip forward and backward. You’ll need to make sure that the saddle is set in a way that can support all of your body weight.
If the saddle is angled too far upwards then it can restrict movement by pressing into the back of your upper legs and put unnecessary pressure on your joints. If it’s angled too far down then you’re likely to start slipping off during your spinning routine. This means your arms will have to work harder to keep you on the bike.
Adjust the Handlebars
Adjusting the height of the handlebars is crucial for your neck and back. If the handlebars are too low then you’ll be stooped over the bike and this will put a lot of unwanted pressure on your spine.
Set the handlebars so that you can comfortably reach all the positions on the handlebars. You should be bending forward, but it should feel comfortable.
Adjust the Pedal Clips or Straps
Spin bikes either have pedal clips or straps. Pedal clips clip directly to cycling shoes. Straps wrap around the top of your shoes. Make sure the straps are tight enough to so that you have a smooth range of motion when you’re pedaling. You should be able to pull upwards as comfortably as you can push down with your foot.
When it comes to how to lose weight with a spin bike it's all about the correct adjustment of the resistance. You want enough resistance that your workout is challenging, but you also want to be able to get through the whole workout.
Finding the right resistance for you is trial and error, but speak to fellow spinners and they’ll be able to help out.
Time for a Spin
Spinning is an excellent way to lose weight, improve cardiovascular health, and build muscle endurance in the legs. Now you know how to use a spin bike, and you can take full advantage of those spinning classes.
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