Remember to fine-tune the setting of the exercise bikes shared whenever you use them. Adapt it to yourself and bottom line to avoid damage.
The right size is Saddle Height
the comfortable one: sces gili to Adjust it so that yours position that minimizes knee angle
back strain, 25 to 35 degrees each.
generally at the same complete pedaling.
saddle level o
slightly low pid.
POSITION OF THE PEDALS
The forefoot must be in the center of the pedal. If the saddle moves back and forth, make sure that when the pedals are at the same level if your knee is exactly above the center of the pedal.
Main speeds of spinning
Gait on a flat seat : basic position. Sitting with your arms slightly bent and your hands gripping the handlebars.
Ascent from sitting : hands on the handlebars and pelvis slightly back to facilitate the climb.
Pedaling in feet .
Ride out of the saddle to make climbs, bust forward .
Jumping : a technique to use when trying to detach the group during a race.
Muscles involved in spinning
Spinning mainly strengthens the lower part of the body:
But also :
Spinning and calorie expenditure
The spin bike is the ideal tool for burning calories . A 40 minute spinning session makes you burn between 250 and 800 calories.
Improve your metabolism by increasing your ability to synthesize ATP which is your first currency of energy exchange.
When you train at high intensity , you can activate the so-called EPOC effect. That is to say, that post-exercise time where oxygen consumption remains high compared to the basal values for a prolonged time based on the duration and intensity of the training performed.
Finally, an activity between 60-70% of maximum HR allows you to work in particular on the metabolism of sugars and fats .
Benefits of spinning
Assiduously participating in spinning lessons has many physical and psychological benefits . After a few months, the following improvements are noted
- less tired
- more toned body
- less stress thanks to the release of endorphins.
Not only that, your heart is more robust and, over time, you get a lowering of your heart rate at rest (bradycardia).
Moreover, thanks to the peaks of CF that are reached, you improve the cardio-circulatory system thus increasing your resistance to fatigue . Pulmonary ventilation, constantly under pressure, increases by improving the exchange of oxygen with all other parts of the body.
It improves the muscular trophism for those who have had a trauma or for those who have not moved for many years.
It is now scientifically proven that high intensity physical activity releases “good mood” neurotransmitters into the body: endorphins.
These, released in large doses inside the body, make you “addicted” to constantly strenuous training to continue to feel that state of well-being caused by these neurotransmitters that lead to better control of depressive states and anxiety .
Spinning at home: tips and training schedule
If you want to do spinning at home, the ideal is to train with the spin bike 2 or 3 times a week . Training sessions can last up to 50 minutes. On Youtube you can find many workouts with music and try to follow them. Music is important for the office and to keep motivation high. Furthermore, being constant is fundamental to having results. Remember to always start with a warm-up period and finish with a cool down and stretching.
The cadence to be adopted must be less than 40 rpm (revolutions per minute) to maintain an average Fc.
Also, since you sweat a lot during spinning workouts, remember to drink. Drink before, during and after the effort. In fact, good hydration is necessary for the body to:
- burn excess fat
- eliminate toxins
- avoid tendonitis
- optimize training.
During training, drink in small sips.
If your goal is to improve endurance or get rid of fat, you need to do at least 3 sessions a week. If you are a beginner, the minimum duration of each workout is 20 minutes. Over time, you can increase the duration of the session. To avoid overtraining, the advice is to provide a rest day between training sessions.
It is important to vary the exercises so as not to lose motivation. You can also consult the programs offered by your spin bike. Establish a weekly schedule by writing in a diary:
- training times
Spinning: home training proposals
1 – Training program to improve endurance
This session lasts 45 minutes and is ideal to replace running in winter.
2 – Training program to improve muscle tone
This program aims to strengthen muscle tone. Try this 41-minute training session suitable for beginners and intermediates.
Fartlek lesson to follow at home
This workout is suitable for those who have been spinning for a long time and are in good shape.
Try to keep your Fc between 65% and 85% of your maximum heart rate.
Precautions and contraindications
Before starting training, it is best to consult your doctor to find out if you can start a cardio activity. Group spinning is not recommended for those who have not practiced sports for some time. The advice is to focus on training at home, to start at your own pace. Perform shorter, less intense sessions without the involvement of the coach and the group.
The position adopted during a lesson simulates that of a racing bike , so it can be uncomfortable and increase the risks of patellar tendinopathy since this is a much thinner tendon than the quadriceps tendon. Furthermore, the repeated “clicks”, detaching the buttocks from the saddle, can cause problems to the spine.
This is an activity that can be followed by everyone except those who suffer from problems with their lower limbs . The advice is to avoid this type of activity for children in developmental age if not under the control of a professional in the sector, as the incorrect posture during the activity can lead to problems such as Osgood-Schlatter syndrome . It is a degenerative process of the tibial tuberosity due to a continuous and prolonged excessive effort of the quadriceps muscle which, inserting with its own tendon on the tibial tuberosity creates an alteration of the bone growth and in some and more serious cases, also bone fractionation.
Tips for choosing your spin bike
Choose your spin bike according to your goal:
- shape retention, etc.
The heavier the flywheel is, the smoother the ride will be. The inertia wheel must be at least 8 kilos for a smooth ride (the ideal is between 18 and 25 kilos).
The frame must be sturdy and heavy enough to ensure good stability, especially when pedaling out of the saddle. In addition, it controls the maximum capacity or the weight supported, the maximum is 130 kilos .
Consider if you prefer a mechanical or magnetic brake. The most durable one is the magnetic brake .
Pay attention to the choice of transmission (belt or chain). The models with the belt are silent and require no maintenance.
Also the setting, the ergonomics of the saddle and the ergonomic handlebar and the type of pedals (with belt and cage) are to be taken into consideration.
Some sophisticated models also offer training plans.
The on-board computer tells you:
- energy expenditure
- duration of training
- kilometers traveled
- heart rate.
Finally, set your budget knowing that a spin bike costs between 200 and 1000 euros .