The best spin bikes will have a few key bike features that set them apart from the rest. First, they will have a sturdy frame, with an ample weight limit, that can support your weight without wobbling or shaking. Second, they will have a smooth and quiet drivetrain that won’t make too much noise as you pedaling. Third, they will have adjustable resistance levels so you can customize your workout to your own fitness level. Lastly, they will come with a comfortable seat and adjustable handlebars that are easy to grip.

When it comes to the frame, look for one that is made of steel or aluminum. These materials are strong and durable, and they won’t twist or bend under your weight. The frame should also be powder-coated to resist rust.

Spin bike workouts are ideal for those who use indoor bikes to train when the inclement weather prevents outdoor workouts. The average high-quality spin bike costs much less than the outdoor bikes and can provide an excellent full body workout.

Here are the key spin bike features of best spin bikes to keep in mind while making your decision to pick out a great bike for your home gym.

First Off- The Difference Between Exercise Bikes and Spin Bikes

While many people mix up the words “Spin bike” and “indoor cycle,” there is a significant difference between these two types of exercise bikes. Mad Dogg Athletics owns the following trademarks: SPIN®, Spinning®, Spinner®, and Spin Fitness®.

In reality, the term “Spinning” is used to describe a specific brand of a studio cycle and indoor cycling spin classes. In other words, not every indoor bike is a “spin bike,” even though this is a frequent error.

What is a Spin Bike?

There are many types of home workout bikes, but the spin bike is unique because of its features. Gym spin classes have become very popular in recent years. They are known for their upbeat music and instructors who keep you motivated.

The distinction between a spin bike and a standard stationary bike is the flywheel. The spin bike has a large wheel, generally in the front and disconnected from the pedals, to mimic riding a bicycle outside.

Like the typical flywheel, these ones spin at a much higher speed, allowing you to ride longer and harder. Because of their heavier flywheel weight (more than 30 pounds), they aren’t always readily available. The unique flywheel setup that they use delivers an intense workout for all spin bike enthusiasts!

Recumbent Bikes versus Spin Bike

A spin bike puts the user in an upright posture, whereas a recumbent bike positions the rider in a more relaxed and prone position. Recumbent bicycles might be ideal for you if you have arthritis or other joint problems or mobility restrictions. If you buy a regular spin bike, you’ll get an upper and lower-body workout. As a result, if your goal is to lose weight or increase muscle mass, the spin bike wins by a long shot.

Fit Position on a Spin Bike

It’s also crucial to obtain the appropriate fit for your indoor bike, just as it is with a regular bike. Spinning global brand ambassador Josh Taylor advises seeking for an inside cycling bike that puts you in the same posture as your regular outdoor bicycle.

Consider an indoor bike with a handlebar option that includes both conventional bullhorns and hand-position choices like drops and brake hoods if you want to ride a road bike. However, one with only the traditional bullhorn bar will enough if you’re used to taking studio lessons.

Some indoor cycles also have handlebar reach adjustment. This means that you can change how far away the handlebars are from the saddle. If someone else is going to use the bike, this can be helpful.

It is highly recommended to get some help with your fit position on your bike. A trained specialist can help put your body in the optimal position for you, resulting in fewer injuries and more comfortable workouts.

As an alternative, watch some Youtube videos about bike fit to learn the right setup. Then position your bike in front of a mirror at different angles and make adjustments as necessary from what you learned.

Spin Bike Resistance Types

Home exercise or spin bikes have one of three types of resistance mechanisms. While each has its purpose and advantage, they can the defining factor in your choice for the best spin bike for your home workouts. Spin bikes can be grouped by friction resistance, magnetic resistance, and air resistance systems.

Why do spin bikes needs some form of resistance? Imagine riding a bike along a flat street. You would have a smoother ride and easy pedaling experience. But for most people who exercise using stationary bikes, that isn’t much of a challenge. That’s why exercise bikes utilize different means of resistance to increase the effort and improve the workout.

Friction Resistance

The principle of friction is employed in stationary bicycles that employ friction or direct contact braking. To provide resistance, the brake is applied directly to the flywheel to decrease its rotational speed while pedaling.

This kind of resistance is extremely precise, and it allows you to adjust the degree of resistance using one of many pre-set levels comparable to those on a real-life bike, which means your workout will be custom-made. The brake pads that come into touch with the flywheel are generally made out of felt, although other materials can also be used.

Friction bands, for example, can be added to the flywheel’s edge. Although there are several advantages of an exercise bike with direct-contact friction, it is susceptible to a lot of mechanical strain and wears out over time.

The pads eventually wear down, and you’ll have to replace them or the flywheel. And because the braking is entirely mechanical, direct-contact exercise bikes make more noise.

The brakes are usually used to dissipate energy, which means they reduce friction. Friction units generate more resistance by employing brake pads. These pads grip the flywheel and make it more difficult to pedal, producing resistance. This type of resistance is generally quite precise because the pads may grip to the flywheel with only the correct amount of force.

Friction systems have a limited number of resistance levels because they wear down with time. If not properly lubricated, they may wear out. This results in a lack of contact between the flywheel and the pads, resulting in decreased resistance. Because each degree of resistance is changed by altering a distinct brake position, the total number of resistance levels is limited.

Magnetic Resistance

The non-contact contactless magnetic bikes have an important benefit in that their components do not wear and tear as a result of no direct friction or even touch. They use electromagnetic induction to generate resistance.

The resistance of stationary bikes with magnetic brakes is very smooth and continuous, which may be changed at the touch of a button. Silent magnetic resistance exercise equipment has a much more quiet ride than both direct-contact and fan exercise bicycles.

The magnets used in a magnetic resistance system are positioned on either side of the flywheel at a particular distance. The flywheel is made of metal and is influenced by electromagnets. The resistance to the flywheel’s rotation is caused by this electromagnetic field. The closer the magnets are to the wheel, the higher the resistance to the wheel spinning around, thus increasing your workload.

Magnetic resistance systems are attractive to cyclists because of the smooth and quiet ride. Because even the tiniest change may result in a substantial variation in force required, this type of spin bike is ideal for individuals looking for greater customization with their indoor cycle workouts!

Air Resistance

The resistance fan in this type of exercise bike does not revolve around a flywheel. Instead, it’s powered by a large resistance fan.

The fan is connected to the pedals via a belt and pulley system. In reality, it’s quite simple: as you pedal, the fan starts to turn, and as your speed increases, so does the air resistance on the blades of the fan. If you want more difficulty, go faster while pedaling.

Using a fan can be a great way to help you cool down during your indoor cycle workouts. It might not seem very exciting at first, but it can be very helpful once you learn how to use it. Plus, it’s a great way to feel the breeze from the fan while you work out.

Turning the pedals faster makes the fan go faster. The faster the fan goes, the more resistance it has against it.

Although air resistance is becoming more popular in the best spin bikes, it is not as common yet. This means that it may be difficult to find spare parts for your bike if something breaks.

Summary of Spin Bikes Resistance Types

Heavy Metal Flywheel or Belt Drive?

Heavy Metal Flywheel

Metal (aluminum or high-quality steel) flywheels are virtually all of the excellent spin bikes. To minimize rust over time, search for flywheels that have corrosion-resistant paint on them. The weight of the flywheel should be evenly distributed to ensure that the belt or chain drive does not become imbalanced as it rotates.

The resistance offered by the indoor bike must be substantial enough to necessitate some effort from the user in order for it to be really useful. The flywheel should not be too heavy for someone to learn how to use a spin bike effectively. In general, the best spin bikes feature flywheels weighing more than 35 pounds (18 kg approx.)

Belt Drive

A belt drive is preferable to a chain drive since it lasts longer. While certain chain drives have excellent longevity, the larger size and thickness of a belt drive provide increased durability. The belt drive will outlast the chain drive by several years in economical bicycles because of technological progress. The weight of a belt drive has dropped considerably over time, allowing the majority of belt drives to match the bulk of chain drives naturally.

Adjustable Handlebars

When wondering how to find the best spin bike, always keep in mind that the handlebars of a great indoor cycling bike would be fully adjustable. Further, multi grip handlebars should offer multiple positioning options.

Some multi grip handlebars allow the user to spread their arms out to the sides and also bring them close together. The former position will give you the most breathing capacity, while the latter will create a more streamlined angle.

Some models come with upright handles, allowing customers to enjoy an outdoor cycling experience even if the rest of the machine does not replicate exactly.

Another feature to look for is padded handlebars. Your hands will get tired during a long spin class, so having padded handlebars might help ensure a more comfortable workout.

Hub Type

The distinction between a fixed wheel and a freewheel hub may also affect whether you have an outdoor feel on your ride.

Freewheel hubs need a brake to stop cycling, allowing users to operate the cycle as they would an outdoor bike.

Fixed wheel bikes provide resistance and keep moving even if you stop pedaling or apply the brake. The wheel is stopped from the console or by using dedicated controls.

Freewheel hubs are ideal for novices. These provide a similar outdoor bike feel to that of a typical bike. Riders who have previously used indoor cycling bikes should use fixed wheel hubs.

Saddle Comfort and Fully Adjustable Seat

Indoor cycles have generally an uncomfortable bike seat, as that’s simply how it is. Getting your sitting area used to riding a bike seat for an hour is often more difficult than the actual workouts at first. Experience has shown that it will get better over time, so stick it out for 5-10 sessions and you will notice the discomfort starts to go away.

The seats on most indoor cycles are standard road bike seats. These seats are narrower and less padded than the wider seats used on standard upright bikes. This can cause more pressure on your bottom.

A wider saddle means more friction between the parts of the saddle that touches your thighs. This can cause your butt to feel better, but it might also cause chaffing on your thighs.

A bike seat’s most essential feature is whether it is fully adjustable. A fully adjustable seat allow you to alter the horizontal position (fore/aft) as well as the height (four way adjustable seat). Having the ability to change the fore/aft position increases your chances of finding a suitable fit considerably.

This is especially crucial on an indoor bike since you’re typically riding at a faster pace and intensity. If you ride frequently in an unsuitable seat position, you’re more likely to be injured or suffer severe pain. A fully adjustable seat should be priority on your indoor cycle in your home gym.

Q Factor

The Q factor is one of the most crucial aspects to consider when purchasing an indoor cycling bike. The Q factor is the distance between the inside of the pedal attachments on each crank arm, also known as the gap between the two routes your feet follow. The lower the Q factor, the closer the indoor cycling bike will feel to a real road bike.

In order to have the most realistic bike riding experience, it is important to find an indoor cycle that has a lower Q factor. This means that the distance between the pedals and the crank is closer to what you would find on a real bike. The most popular indoor cycles have a Q factor of between 155mm and 175mm.

Research has shown that a narrower Q factor is more efficient for the rider and allows them to apply more force to the pedals. Some experts argue that riders with particularly wide hips are sometimes better suited to riding a bike with a greater Q factor.

Body Position

The low profile is comparable to riding a road bike outside. To simulate the lowered handlebar position seen on road racing bicycles, the saddle and handlebars should be approximately at the same height.

The handlebar’s positioning typically varies with different position possibilities that instructors will generally name first, second, and third. When cycling various positions to work muscle groups in different ways while performing sitting and standing climbs, flats, sprints, and jumps, the rider may cycle through a variety of positions to operate muscular groups in various ways.

Pedals

Indoor cycling bike pedals will include a toe strap to keep the rider’s foot firmly planted on the bike. The adjustable cage pedals will help improve your pedal stroke, but may not be as comfortable on your feet. Many bicycles, especially those in commercial settings, will have an SPD cleat that attaches to specialized cycling shoes that are more secure than toe straps.

These are called clipless pedals and provide a more secure and comfortable ride during your workout. Some pedals are dual sided pedals, which makes it easier to slip your feet into or attach to the pedals, since both sides of the pedal has an attachment point.

The purpose of clipless pedals or toe straps is to make it seem more like a road bike while also working additional muscles and allowing the user to cycle against greater resistance. Applying pedal pressure in a full circle gives a vastly superior workout than just stomping down on the pedals and then letting it “rest” until it reaches the top of the pedal stroke again.

Water Bottle Holder

Indoor cycling and Spin workouts are notorious for being some of the most sweating sessions. Keeping hydrated while working out at home or in gyms and spin studios is essential. Between the extended arms of the handlebars, many of the top-rated spin bike features have a double water bottle holder that may also be used to hold a towel or other gym items.

Bottle holders attached to the lower sections of the indoor bike may be difficult to access when pedaling swiftly, so keep this in mind while deciding. Not all indoor bikes will have a water bottle attachment, but hydration is a key part of a spinning bike.

Smart Bike and Bluetooth Connections

If you’re searching for an exercise bike that has Bluetooth capabilities, look no further than the one with app connectivity. This smart bike is ideal for people who want to stay connected while working out. You may connect your smartphone to the bike’s Bluetooth connection easily, allowing you to use all of your favorite applications.

Working out, as seasoned fitness enthusiasts are aware, is only half of the battle. Maintaining motivation is the other side of the equation. That’s where smart bikes come in handy. These exercise bikes have Bluetooth capabilities that enable them to connect to smartphone applications. This means you can monitor your progress, set goals, and even compete against your friends using these gadgets.

Some indoor cycling bikes are equipped with Bluetooth, allowing you to listen to music or audiobooks while you work out. If you want a way to keep yourself motivated and entertained while working out, a smart bike might be the ideal answer for you.

Connection to Internet Workouts

If you love the idea of Peloton bike but don’t want to shell out for the pricey bike, there are now many internet-connected spin bikes that offer similar workout experiences at a fraction of the cost. Whether you want to join on demand classes or compete against other indoor cycle participants in a virtual race, these internet-based workouts are a fun and effective way to get in shape and reach your fitness goals.

Many of the best indoor cycling bikes come with built-in screens that allow you to follow along with the instructor, and some even offer heart rate and power monitoring to help you track your progress. So if you’re looking for a fun and challenging workout, an internet-connected indoor cycling bike is a great option.

Workout Console or Display

Indoor cycling bikes with straightforward LCD displays or built in screen. An LCD monitor tracks metrics like distance, pace, and calories burned. Some bikes have a high-definition touchscreen while other bikes have a basic LCD monitor if you pay a little more. Look for Bluetooth or ANT+ connectivity to connect to other fitness trackers and applications. Keeping track of your calories burned is one of the best ways to help lose weight and get a great workout.

Moving Spin Bikes – Transportation Wheels

A home exercise bike is an excellent way to squeeze in a workout without having to go to the gym. The last thing you want to do after a sweaty session is drag your bike around, though. Fortunately, there are a few things you may do to make it simpler.

Spin Bikes are also not easy to move and maneuver without transport wheels at the front of the machine. They’re especially useful for moving around homes where space may be tight.

Nearly all of the best indoor cycling bikes today have wheels connected to the base to make transportation easier. These are vital for both residential and commercial users, as the frames and flywheels can be rather hefty, weighing up to 110 pounds on some models.

The bike must have wheels to be transportable. You can move the bike from one area to another if it has some sort of wheels. If you don’t have a dolly or hand truck, you can use a hand truck or a dolly as a last resort. Built-in transportation wheels are definitely the way to go.

Warranty

The product’s guarantee, like with most purchases, is one of the finest indicators of an indoor cycling bikes quality. Indoor bikes that are higher quality should come with longer warranties, although this isn’t always the case.

There are different types of warranties for indoor cycles.

• Frame
• Parts/Accessories
• Labor

The frame warranty should always be the longest of the three. After all, if the bike’s frame breaks down before anything else, you’ve got a lot of problems. Frame warranties should be between 5 and 10 years long. The best frame warranties are lifetime.

A parts guarantee should ideally be good for three years or longer. A 3-year mechanical and electronic parts warranty is typical, but a 1-year wear part warranty is not uncommon.

Labor is always the shortest of the three since it isn’t cost-effective for businesses to have to pay a repair facility to rebuild their products years after they were bought.

The best warranties usually only have a labor warranty for one or two years.

Weight Capacity

The maximum weight capacity is one of the most significant elements of indoor bikes. Steel and aluminum are the most popular materials used in making bicycles, but the maximum weight capacity provides you with a tangible measure of how “strong” a indoor cycle bike is.

A bike with at least a 300 pound weight capacity is ideal. Even if you’re only 150 pounds, a bike with a higher weight limit will feel far more stable when used.

Indoor bikes that have a 300-350 pound weight capacity are more sturdy and more robust; they’ll feel more like a commercial-grade exercise bike, or studio cycle, when you ride them.

Before purchasing a bike, it’s also a good idea to verify its finished weight. This will allow you to assess the bike’s overall “weightiness.” Indoor cycling bikes with a higher weight capacity are going to feel more solid in general.

Price

I’m sure the first thing you look at when purchasing a new item is its price. The reality is that we can only acquire items that fit into our budget. Indoor cycles are available in a number of price ranges.

• $200 – $500: This price range is where you’ll find budget indoor cycling bikes. However, they don’t have to be the cheapest bikes on the market. In this group, you’ll find hefty flywheels and fully adjustable seats and handlebars. The majority of these are using chains, but some in the $200-$500 price range will use belts instead.
• $500 – $1000: These are the sort of bicycles that you would expect to get the greatest return on your investment. The heavy flywheels, magnetic resistances, and belt transmissions are all features that come standard with this price range. These will have a smooth ride and be a higher quality bike. There are also some excellent warranties available.
• $1000-$3000: The best spinning bikes are the pricey, high-end exercise bicycles. You should anticipate every detail to be fully adjustable, as well as clipless pedal choices and sophisticated monitors in this price range of high quality bike. The finest indoor bikes on the market are found in this price range, like the common studio cycle.

Frame Materials and Support Legs

When shopping for a spin bike, it’s important to pay attention to the frame material. The frame is responsible for supporting the rider’s weight, as well as the force generated by pedaling. As such, it needs to be stable and sturdy. The most common materials used for indoor cycling bike frames are commercial grade steel frame and aluminum frame.

A heavy duty steel frame is strong and durable, but it can also be quite heavy. This type of exercise equipment has a higher weight limit, and will often feel more sturdy and stable.

Aluminum is much lighter, making it a good choice for riders who want a light bike that’s easy to move around. However, aluminum frames are not as strong as steel, so they may not be suitable for riders who are particularly heavy or who pedal with a lot of force.

Ultimately, the best frame material for you will depend on your personal preferences and riding style. The last thing you want is your bike swaying or wobbling during your workout. If overall weight is not an issue for you, consider getting a heavy duty steel frame for your home gym.

Conclusion

The benefits of using a spin bike can vary depending on a lot of factors. One can achieve a greater amount of calories burned, and hence greater benefits, when your body is comfortable, and the machine is working properly. Features will vary according to preference for pure workout benefits, or a combination of benefits and realism, and, of course, price point.

So, if you’re looking for a great spin bike to help you get fit in the comfort of your own home, be sure to keep these key features in mind. Our top picks for the best spin bikes for 2022 include bikes that have all of these features and more, so take a look and see which one is right for you. Thanks for reading!

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See you can carry out basic spin bike repairs on your own.

Worn out or Damaged Pedals

Since pedals represent the most used parts of the spin cycle, they do tend to wear out even when one carried out regular spin bike maintenance procedures. You can find pedals at most fitness equipment shops.  Pedals can be changed with ease using only a wrench and some machine lubricant/lubricating oil.

Removing a Pedal

• Remove any attachments (like straps) that may be attached to the pedals.
• Bring the pedal you wish to work upon to a neutral position. Most users prefer to use the position closest to the ground as this ensures that gravity doesn’t cause the pedal to move too much during movement.
• Take an 8mm allen key and the “handle end” against the back of the pedal such that it fits into the hole meant for loosening the pedal from the shaft. Ensure that the shaft of the wrench is pointing towards the rear of the bike.
• If the product comes with a drive mechanism, note which side the drive mechanism is on. For the drive side, you should rotate it counterclockwise. And for the non-drive side, you should turn it clockwise.
• With the wrench firmly inserted, push the push the key in the right direction till you feel the pedal coming loose.
• Pull out the handle end and insert the shaft end of the key to continue loosening the pedal till it comes off.

Replacing a Pedal

• On your replacement pedal, you should find a small arrow drawn on the inner side of the pedal. If on aligning it with the pedal hole it points in the direction opposite to the one you rotated the older pedal, you have inserted the correct replacement. If not, you should choose the other pedal.
• Align the pedal with the pedal socket/hole and push it in gently.
• While holding the pedal in place, insert the shaft of the allen key into the socket and start rotating it in the direction opposite to the one you used to remove the older pedal.
• Once the pedal appears tight enough, insert the allen key handle end and finish tightening the pedal.
• Follow a similar procedure for the other pedal. While carrying out this second phase of rudimentary spin bike repairs, ensure that you follow the correct rotating direction.

Note: If you wish to avoid carrying out frequent maintenance, you can apply a layer of high quality lubricating oil/grease on the tip of the pedal that goes into the shaft. Avoid adding too much oil/grease as this may cause the pedal to come loose while rotating it quickly.

Wobbling/Damaged Bike Hub

A wobbling bike hub is generally the result of the hub being excessively damaged due to the body hitting against the hub too often.  This is one of the common spin bike technique mistakes. To carry out basic spin bike repairs on your hub, you would need a wrench, a cone wrench and a replacement hub or hub bolt (if you don’t wish to replace the entire hub).

Removing Your Spin Bike Hub

• Take note of the screws holding the resistance hub of the spin bike. (Note that resistance hubs are generally found only on the rear wheel)
• Use the wrench to loosen the screws one by one. Sometimes the screws located on one side may not match those on the other side. Therefore, take careful note of the screw arrangement while carrying out rudimentary spin bike repairs.
• Once the resistance mechanism comes loose, it should also allow you to remove the wheel. Take the wheel off.
• The placement and structure of the hub varies from product to product. Use the manufacturer’s manual to find the hub.
• Use a cone wrench to remove the exterior parts. These should expose the hub bolt.
• Remove the hub bolt carefully using the wrench. Doing so would cause the hub to come loose. You can decide whether to replace just the bolt or the entire hub. If you choose to do the latter, skip the next step.

Replacing the Bub on Your Spin Bike

• In case you wish to replace the bolt, unscrew it from the other end of the hub and remove it. Put in the replacement bolt and screw in till it is secure.
• Take the replacement hub/original hub with new bolt and place it back into the wheel. Replace the exterior parts.
• Take the wheel and align it with the spin bike frame.
• Reattach the resistance mechanism screws in the same order you removed them.
• Rotate the wheel or try out a few intervals to see if the replacement has stopped the wobbling hub issue.

Conclusion

We hope this short guide would help you prolong the lifespan of your spin bike so that you can reap its workout benefits. While the above list of basic spin bike repairs may not be very extensive, they do cover the most common issues that regular spin bike owners might face as their bikes or parts wear out. That said, there may be other issues with the bike that may cumulatively cause a certain problem. If the above solutions don’t work, it is best to consult a licensed/certified technician as adventurous repairing can lead to permanent damage to the product. You should avoid carrying out repairs on one’s own wherever there are electrical parts involved.

Be sure to read our guide to spin bike maintenance to help keep your spin bike performing at its best

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Yes, spinning is used by many runners to develop their running strength and capability and proved to be giving them positive results. This article then will try to explain how this happens. There will also be a sample spinning workout which you can use for your cross-training exercises.

Spinning Strengthening the Legs Muscles

If there is one obvious reason why spinning is good cross-training for runners is the fact that spinning makes the legs stronger than running itself. In the act of spinning, it takes a lot more effort and strength coming from leg muscles to spin the pedal than exerting muscle effort when running. (Though, running can also strengthen legs muscles especially when climbing up hill.)

When the legs are strengthened by spinning, this can lead to effective running economy, which is the ability to utilize air and oxygen efficiently. This can result for the runner to have improved endurance and speed. This conclusion is supported by recent studies that suggested that spinning/cycling helps in improved runners’ finish in 10K and 5K by about 9% and 3% respectively.

Spinning Trains the Aerobic and Anaerobic Systems

In a spinning session, the individual usually changes the intensity and cadence of his pedaling. He or she also makes a variation of his or her position such as sitting or standing while spinning. This mimics the challenges one normally experiences when cycling outdoors. During this workout, both the aerobic and anaerobic systems are trained and developed.

When the individual is spinning in a seated position, he or she is utilizing the slow-twitch muscle fibers while performing a steady spinning cadence. This make for the proper utilization of air and oxygen in the body which also makes for developing endurance. Likewise, when spinning in high intensity, the fast-twitch muscles fibers are utilized and the anaerobic system is also developed.

What this results to for the runner is that both their aerobic and anaerobic systems are fully developed. This makes him or her develop longer endurance when running in marathons where he or she can also finish strong and fast.

Efficiency in Pedal Cadence Means Powerful Running

Throughout the spinning session, the individual masters his efficiency in pedal cadence. When the session aims to mimic a hill climb, the practitioner goes for slow but powerful and intense spinning. Likewise, when the spinning mimics rolling hills, he or she spins steady. This efficiency in pedal cadence results to powerful running.

The explanation for this is the correlation of pedal cadence with foot strike cadence. The higher the former means also higher in terms of the latter. When this happens the runner improves his or her foot strike cadence, the runner then becomes faster and therefore gets less contact with the ground. This can only mean less impact for the runner while at the same time minimizing the probability of suffering from an injury.

Spinning Makes You Leaner

Runners are usually known for their fit and lean bodies yet this can come with difficulty for some, especially women who have problems with weight control. Hard that they may try to be lean and become faster, these women usually encounter trouble in this aspect. Spinning actually address this problem since pedaling will work the strong group muscles of the body. What happens from this is high calorie burn that lasts beyond the actual workout.

Spinning Cross-training Workout for Runners

We have already discussed scientific and personal testaments as to why spinning can be a great cross-training for running.  Now let’s look at how a spinning workout can be helpful to a runner. This spinning workout is primarily designed to mimic for hill drills, rolling hills, and flat road. This will strengthen the legs muscles while at the same time improve pedal stroke cadence which can assist you developing powerful running cadence.

• Intensity – moderate
• Equipment – a spin bike
• Total Time – 30 minutes

Conclusion

Given that spinning is great training for cycling, it can also be great cross-training for running. Numerous testimonial accounts from runners who used it as their cross-training.  Results from scientific studies attest that spinning indeed can improve runner’s performance. It is a fact that spinning makes the leg muscles stronger. Furthermore, spinning develops not just the aerobic and anaerobic systems of the body but also improve the foot strike cadence of runners. Any serious runner then should not hesitate to use spinning as their cross-training in improving their performance.

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Spinning and cycling share a lot in common, but there’s one important difference. While both activities involve pedaling away on two wheels for exercise purposes (and sometimes even fun), the key difference between them lies with where you do this: indoor vs outdoor bike riding!
The best way I’ve found to know if spinning is right for me or not? Just ask myself – would my favorite competitor ever ride an indoorspaced bike race?? If so then she might be more likely than most people who don’t live near enough large cities offer much opportunities outdoors anymore due their proximity from each other plus safety

What Is Spinning?

Spinning entails the need of a stationary indoor bike far different from the usual mountain bikes, road bikes or triathlon bikes. Spin bikes normally has a flywheel weighting 13-18 kilogram and by which mimic the same feeling when you use a bike. Spin bikes usually has dials so you can set up the resistance level which mimics the traction of the road when you pedal. In a spinning class, for example, instructors give instructions to participants how to set their spin bikes to mimic the same feeling of cycling outdoors. Examples of these are challenges of a hill climb and even bumps. When spinners do this, they can take the normal sitting position or stand while pedaling.

Studies on Cardiovascular Health Benefits

On the aspect of cardiovascular fitness, spinning gets a better grade than cycling. According from one study by the American Council on Exercise, spinning can give you a workout that far exceeds your minimum heart rate requirement. Based on this study, spinners usually work near of reaching their maximum heart rate. Compared with cycling, only those who are professional and serious cyclists can achieve this since ordinary cyclists do not work this hard since they just cruise on the road.

Yet, there is also a study published in the Journal of Strength and Conditioning Research stating that cycling can burn you more calories compared with spinning indoor. The study was conducted with a group of cyclists who were told to exert the same effort that they put in when they ride outdoor during an indoor test. The result revealed that even though the feeling of toughness while riding was there, and even though the cyclists had a high heart rate, the exerted effort was still less than 24% compared while cycling outdoors.

How Do Spinning and Cycling Makes You Fit

Understanding that these two activities make you fit, spinning and cycling have different fitness outcomes. In spinning, your hamstring works harder considering you cannot cruise your way during the workout. Furthermore, the weight of the flywheel makes the hamstring work extra hard.

Yet, cycling proves to make you fit better. Cycling can bring general or overall lower body muscles a real workout since you need to balance the bike and maneuver it on the road. In cycling, you also have to use your thighs, hamstring, quads, calves, glutes, and shins.

Differences in Convenience and Logistics

Since spinning is done indoors, it gives a lot more convenience. You can buy a spin bike and do spinning in right in your house. Spinning in a class is convenient and motivating. The logistics of spinning is also easy since you only need to wear comfortable clothes and regular (or cycling) shoes. You don’t even have to wear a helmet since you will just stay in one place.

This is different from cycling wherein there are a lot of things you have to consider and take note of. Since you are going to bike outdoors, you need to plan your route. You must also schedule your activity according to the weather so you will not get caught up in the rain while cycling. Furthermore, the possibility of a flat tire and crashing is always there when you are on the road.  That means you need to know how to change a tire. Lastly, you also have to deal with stoplights, pedestrians, traffic, vehicles, and a lot more.

Spinning as Cross Training for Cycling

Spinning may look like a rival to cycling at first glance, yet this form of workout can also be a means for improving your cycling proficiency – spinning in the first place was invented by Johnny Goldberg who was a professional cyclist himself. It can be used to work on aspects of road cycling to improve fitness and technique.

First, you can improve your pedal stroke. With the spin bike’s flywheel you can learn how to smoothen your pedal stroke and at the same time strengthen your leg muscles. Spinning can also give you cycling training without having to worry about traffic, weather, traffic lights, potholes, glass in the road and pedestrians. Spinning programs usually will teach you how to prepare in dealing with hill climbs and other hurdles you will face in actual road cycling.

Conclusion

Spinning may come as a new or trendy type of workout for beginners that the question “what’s the difference between Spinning and Cycling”. The two activities may share similarities since they both use pedaling as a form to exercise. And they share differences in terms of health benefits, fitness results and conveniences on the part of the individual. One of the most outstanding advantages of spinning is that doing it can make you reach a higher heart rate and extensively strengthen your hamstrings and thigh muscles.  Spinning can also be used as a cross-training for cycling. It was developed in the first place by a professional cyclist to improve your cycling proficiency.

In a nutshell, the two workouts share similarities and differences, yet they can also work together to make you fit and healthy.

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Do these movements have a strong foundation rooted in science as well as true indoor cycling experience? Unknown to many who get easily swayed by their instructors to lift weights, do squats, perform push-ups etc. while spinning, they risk of suffering injuries in their legs, shoulders, knees, and necks. Like many other sports, there are contraindication movements that are discouraged while spinning. Do these contraindication movements and chances are you will have to suffer an injury.

So what are contraindication movements in a spinning workout? This article will walk you through some of the most common contraindicated movements you would not want do while spinning. These movements are discouraged on the basis of known science and common sense in experiencing real outdoor cycling. Experts usually advise: “When you don’t do it in outdoor cycling, don’t do it in indoor biking as well”.

Avoid Unnecessary Movements While Spinning

Several of the contraindicated movements in spinning are done usually in the goal of strengthening the core. These are lifting weights, doing push-ups and doing crunches:

Lifting Weights:

Many instructors and spinning gyms incorporate lifting light weights while spinning on the reason that it would strengthen your upper body. Lifting weights while spinning can put risk in injuring your shoulders, spine and arm muscles. This movement would get you in a compromising position since your hands are busy with lifting weights. This also compromises your cadence that results to mediocre cardiovascular workout and strength training.

Doing Push-Ups:

Another activity that is a contraindication to spinning is doing push-ups. Performing this movement is similar to lifting weights as they stray your focus away from pedaling. Moreover, doing push-ups will only encourage excessive upper body movements that prove to be risky as they can affect your balance and throw you off the spin bike. Besides disrupting your balance, it also misaligns the body.

Doing Crunches:

Last of the activity spinners usually do unnecessarily while spinning is doing crunches. This movement strays too much on the experience of mimicking a real cycling experience. More than this crunches only promotes the possibility of you experiencing an accident as keeping the balance on the seat becomes difficult.

All of these can be avoided through simple steps:

• If you want to strengthen your core muscles, then do exclusive training for this purpose. You can dedicate a separate time for lifting weights, doing push-ups and doing crunches without having to do it while you’re on the spin bike.
• If you want to strengthen your core muscles, you should instead engage in other workouts such as yoga, ball work, and pilates.

Wrong Techniques in Spinning

There are also contraindicated movements in spinning that are usually done due to techniques in spinning. Even though you are just sitting and pedaling on your spin bike, there are many variations on how to do this, and sometimes, most of these are contraindicated movements:

Spinning With No Hands:

Likewise, spinning with no hands usually occurs when you are warming up and cooling down with low resistance on the flywheel. Though this is allowed for these purposes, this should not be done in order to strengthen the core in the midst of the workout. Spinning with no hands will only put stress on the back muscles and lower spine. This also makes it difficult and hard to pedal in smooth cadence as you are more concerned with balancing on your seat.

Spinning Backwards:

This contraindication movement is discouraged more so due to the reason that standard spin bikes are designed for forward pedaling. You should avoid spinning this way to prevent damaging the spin bike, especially the crank wheel. When you do these contraindicated movements, they more or less put the next user of the bike at risk of getting injured. This movement is only allowed if you have a spin bike designed to provide resistance for forward and backward pedaling.

Spinning in Aero Position:

Spinning in the aero position is usually practiced by triathlon athletes and should not be done with standard spin bikes. Triathlon athletes can cycle in this position since they have custom bike top tubes. On ordinary spin bikes, doing this position can compromise your back. This position also puts at a disadvantage shorter people.

Spinning with a Dropped Seat:

There are many instructors that incorporate in their spinning workouts dropping seats during the workout. This should at all means be avoided as you should have the ability to spin at your own pace. You should have enough time and the option to recover from exertion. Taking away the option of having to rest and leave you standing for longer duration of time can put a risk on your legs and foot.

You can remedy and avoid these contraindicated movements by:

• Be mindful of your form: When you noticed that you no longer exert the usual effort to put strength on your pedaling revert to the normal pedaling or spinning technique.
• Sometimes you just need rest: When you cheat on resistance or lean on the handlebar, for example – you may rest instead of cheating on your form.

Conclusion

These are just some of the movements to avoid in spinning or riding your indoor bike. The rule of thumb for proper spinning is don’t do any movement that you don’t usually do when cycling outdoors. Follow basic science, true cycling experience, and common sense when riding your spin bike. You also need not follow your instructors in cases when some of those mentioned. If you follow this, you can help avoid injuries when spinning.

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Daily Spin Bike Maintenance Tasks

These maintenance tasks need to be carried out after every spinning session and generally involve basic scrubbing and cleaning. Cleaning removes the dirt and the sweat from the surface of the bike.  Cleaning also aids in maintaining the longevity of the unit by ensuring that the acidic grime that inevitably get deposited on the surfaces of the machine are removed.  Failure to do so can corrode the unit and cause mechanical problems eventually. This is especially important insofar as the lubricant is concerned since the lubricants are especially sensitive to the salt in your sweat.

Daily steps to maintain a spin bike:

1. Adjust tension to the pedals, resistance and other movable parts so that no mechanical parts are stressed. Next, all mechanical parts are extended to the optimal extent. This allows them to interact with the air and helps dry sweat quickly before it seeps into the vital parts of the machine.
2. Take a damp cloth and carefully wipe the entire surface of the bars, handlebars, levers and seat. Skip the pedals, chain/belt drive system and flywheel in this step. Also, keep this and any other wet materials away from the console if it is a digital one.
3. Take a dry cloth and wipe the flywheel carefully. It is mandatory to ensure that the cloth is dry because a wet cloth might lead to the water seeping into the flywheel and damaging it.
4. If you have time, remove the pedals and wipe them carefully using a dry cloth.  Replace the pedal back on the pedal axle. If you don’t have time to perform this step, simply wipe the paddle and axle with a dry cloth.
5. Use a fly whisk or similar dust removal appliance to clean out the dirt and grime in the chain or belt drive. You may use a vacuum cleaner at the lowest setting as well. Do not use any liquids near the drive as this would cause serious damage to the lubrication of the unit.
6. Leave the unit in the open to dry out if wet cloths have been used on any parts. Once dry, store it away till you or a family member is ready to use it again.

Weekly or Every Other Week Spin Bike Maintenance Tips

You may need to carry out weekly or fortnightly (once in two weeks) maintenance of some specific parts of the machine. This may vary according to usage and key features of the spin bike, but the broad outlines of the procedure are as follows:

1. Carry out the daily maintenance tasks and leave the unit unused for about 15 minutes.
2. Take a torque wrench of 30 to 35 pounds and rotate the chain drive with it to find out whether the drive is producing sufficient torque. This measures the resistance of the spinning flywheel.  This test will decide if your spin bike is capable of providing adequate service.
3. Take a pedal wrench and measure out the vitality of the pedals with it. Pedals being one of the components that one has to familiarize oneself the earliest when learning how to use a spin bike, such steps are suggested at the start of every spinning session for beginners. However, given that the process is time consuming, it is fine to carry it out on a weekly or fortnightly basis.
4. Fitting of excessively large or heavy water bottles can damage water bottle holders or mounts.  Tightening the screws can help avoid breakage of the water bottle holder.

Monthly Spin Bike Maintenance Tips

Monthly maintenance tips tend to be some of the more advanced tasks to maintain your spin bike. If at any point you find yourself confused or over your head, it may not be a bad idea to consult a qualified professional.

1. Unscrew the pedals from the axles using a standard Phillips screwdriver. (or a wrench, depending on the type of connectors used)
2. Remove the protectors on the axles.
3. Now use standard small machine lubricant to add a sufficient amount of lubrication to both sides of the axle. Wipe any excess lubricant from the axle.
4. Reattach the axle protectors and the pedals.
5. Remove the external covering of the flywheel and clear out any accumulated dust using canned air.
6. Note the position of the belt/chain drive as it goes through the flywheel. This varies widely and as mentioned above.  You may need to consult a professional to figure out the specifics of detecting the drive. Additionally, be careful with the minute parts as any dislocation among these can seriously reduce the benefits of using a spin bike and can even cause injuries.
7. While moving the drive a little using the pedals, apply lubricant to the inner and outer surfaces of the drive.  Continue applying oil until the drive is thoroughly lubricated.  You can stop when it produces smooth motion with little or no noise.
8. Close the flywheel and leave the unit upright for some time to allow the maintenance processes to take effect.

Note: The drive system extends to the axle and pedal assembly.  But lubricating the part found inside the flywheel compartment should be sufficient.  The lubricant will spread itself as the machine turns.

Conclusion

As the above guide suggests, figuring out how to find the best spin bike is only part of the quest for the perfect spinning experience.  You want to keep your spin bike running smoothly, to maximize your workout.  The frequency and duration of your workouts will determine how much your spin bike will need maintenance.  Just follow these steps, and your spin bike will provide you with excellent service for years to come.

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In spinning classes, for example, it is already common to get your adrenaline pumping as you spin amidst blaring energetic music while the instructor prods you to spin some more. For some, a spin class a week is not enough, that they got to reserve two to three more classes just to quench their thirst for this workout. Spinning really has gotten a long way since its first conception.

Do you know how spinning came about? Do you know who invented this amazing workout? Probably some of you who are active in this workout have no idea how it came about. Who are the pioneers in this kind of fitness workout? How long really has this workout been enjoyed by many health buffs? What are the new developments in this workout craze?

This history of spinning article will answer these questions one by one and by the time you are through reading, your spinning workout will never be the same – what with all the background information you have about this great workout.

Johnny G During the 80’s

Some of you probably would not think that spinning came from one person – Johnny Goldberg or Johnny G to most people. Spinning could not be what it is today without him.  That is why he is considered to be the father of Spinning. He was an immigrant from South Africa who happened to work as a professional personal trainer in a California gym.

During this opportunity to live in the United States, Johnny G came to actively participate in different endurance cycling. He was also competing in marathons around the country. During the period, when he could not train, he thought of a way to continue cycling when the weather would not permit it. He thought that he should develop something that could mimic the cycling experience when spinning indoors. The contraption should emulate the hill climb, rolling hills and flat road experience.

Thanks to this contraption, which became the indoor or stationary bike, Johnny G was able to set a world record of riding a bike non-stop for more than a day. This record still stands up to the present.

First Spinning Center

Due to the success Johnny G due on his personal indoor bike, there came a huge demand for a workout to train cyclists and health-conscious people. Johnny G then opened the first spinning center in California. In these spinning classes, cyclists were taught how to ride in groups.

Unlike, spinning that you see today, spinning classes during those days incorporate many aspects that can make you a total athlete. Johnny G’s spinning classes usually incorporate motivational coaching, urging each spinner to try to attain their full potential, both in body and mind. More than this, breathing awareness was also taught so each participant could last several hours cycling.

Madd Dogg Athletics and Spinning Programs

In 1992 Johnny G also made a business partnership with John Baudhuin, an accountant and avid cyclist during weekends, to form the Mad Dogg Athletics. Their main goal was to design and create an indoor bike that had similarities with real outdoor cycling bikes. They were able to manufacture more than a hundred of these stationary or indoor bikes in three years’ time. These bikes were placed in different spinning centers around the world.

These two knew they were not good manufacturers of indoor bikes.  So they decided that they should make a partnership with real bike builders. During those times, no company showed interest in their idea. But, in 1994, they were able to make a deal with a Colorado-based company named Schwinn. On this date, Schwinn is able to sell almost 2,000 Spinner bikes a month.

The two were interested in manufacturing indoor bikes.  However Johnny G came to focus on developing spinning programs for more than ten years. In 1995, his company began giving instructor certification for those who want to teach his program.

The History of Spinning – the Most Interesting Exercise circa 1993

During the time when Johnny G and John Bauhuin were struggling to be successful in their company and had been busy giving certifications on new instructors for their cycling programs, Rolling Stone magazine tagged Spinning the “Best Exercise” in 1993. This was a turning point as when the news broke out. A lot of people came to have an interest in Spinning Bikes as many wanted to try this new workout.

Spinning Became Popular and Even Became Virtual

These days, no gym is complete without stationary bikes or spin bikes to complete their fitness offerings. More than this, the spin class have been popping up in different places that it seems everybody is into this workout. The spinning classes evolved from motivational coaching and breathing training.  Virtual spin classes have loud, fun of music that urges participants to spin as they mimic cycling through hill climb, rolling hills, and flat roads.

There are even spinning classes these days when virtual reality is incorporated. Just recently, a start-up company in New York introduced group spin biking wherein their progress during the workout can be seen in widescreen wherein participants are represented by avatars.

Conclusion of the History of Spinning

Spinning has come a long way since it was developed during the 80’s. Our brief exploration into the history of spinning is an interesting story.  Spin classes are sprouting everywhere that it seems everybody gets fit because of spinning. This workout has really come a long way.

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Setting up Your Spin Bike

Once you have assembled the spin bike, it is time to familiarize yourself (and any family members who may be using the bike) with the primary mechanisms of the bike. These are

Seat Height:

The seat adjustment knob is usually located just in front of the seat, at a height slightly below that of the seat. Rotate it and pull it outwards to loosen the seat. Now raise the seat to a height roughly equal to your thigh bone.

Note that this height calibration can be approximate, allowing people with moderate differences in height to use the same settings.  If the seat height is incorrectly calibrated, the body will not only be deprived of the benefits of using a spin bike but would be forced to bend excessively to reach the handlebars. Once the seat is in the correct position, turn the knob in a counterclockwise direction to lock the seat into place.

Handlebar Height:

Below the handlebars would be a small knob for adjusting the height of the handlebars. Rotate it in a manner similar to the seat knob to loosen the handlebars and raise them to a level slightly above the seat. Rotate the knob to lock the handlebars into place.

Resistance:

Learning to choose the right resistance is vital to find out how to use a spin bike. The knob or dial for changing the resistance is usually located near the console.  With advanced models with automatic resistance modification,  it is in the console itself. If the model you have chosen includes a mechanical knob/dial-style unit, rotate it once to reach the first resistance level. For the procedure outlined below, the first resistance level should suffice, but if it seems too low, you can always increase it later. If the unit has a digital resistance mechanism, you can change the resistance from the control panel once the unit has started working.

Performing a Simple Workout Routine

A careful reading of spin bike reviews would suggest that there are a wealth of exercises that an amateur can start out with. However, in order to maintain utmost simplicity, we’ve chosen the “sitting flats” procedure to get you started on the spin bike. For your convenience, we’ve divided the procedure into a number of parts –

Obtain the proper posture:

• The starting point of learning how to use a spin bike for an exercise is obtaining a correct posture and for this, you should place yourself on the seat such that your buttocks are resting firmly on the widest part of the seat. You may use the handlebars to balance yourself but do not start spinning yet.
• Place your hands firmly on the handlebars, such that the arms are slightly curved but relaxed. Do not lean on the handlebars at any time. Rather you should focus on maintaining your balance using the pedals and the seat.
• Keep your neck in line with your spine, such that you are not bowing towards the console. Bowing causes excessive strain on the neck. Putting the neck in such a position can only have negative effects.
• Maintain a neutral spine angle such that there is no pressure on the spine. In other words, do not bend forward or backward too much.
• Relax and spread your shoulders to the maximum possible extent. This helps improve breathing and provides more energy for the workout.

Start Spinning!

• If you have a spin bike with a digital resistance setup, set the resistance to the lowest level now.
• Gripping the handlebars firmly but not too tightly. 
• Adjust the feet such that they are located at the center of the pedals.
• You can strap the feet to the pedals using the Velcro straps provided with each pedal.
• Now start pedaling at a slow pace, making sure that the movement is smooth and rhythmic.
• Cycle/spin at a slow pace for the first five to ten minutes. Make sure your starting posture is maintained throughout. Since spinning is essentially a lower body workout, the upper body should not undergo any movement.
• After the initial phase, you can increase your pace to about 70RPM and observe if the posture can be maintained. If at any time you find your chest feeling heavy or have difficulty breathing, you can slow down for a while. If this does not help, stop the workout immediately.

Continue the workout for about 15-20 minutes

• Keep track of your cadence (if it is measurable) to ensure that you are maintaining a steady pace. If at any time you lose your rhythm it is ideal to slow down and get back into rhythm before resuming the workout at full speed.
• If you still have energy left after 20 minutes, you can raise the resistance to the second level for five minutes to introduce your body to more difficult workouts. However, do not extend this phase of the workout for more than 10 minutes under any conditions.
• Slow down gradually and stop cycling when the clock strikes the half an hour mark. Carefully get off the spin bike and relax for a while before proceeding with other workouts.

Conclusion

Working out in a manner contrary to what the experts advise can not only cause health issues but also cause mechanical problems that would force you to wonder how to maintain a spin bike before maintenance is actually due. If you followed the above procedure for learning how to use a spin bike, you can be confident that you have started out on a workout journey.  Your spin bike offers great potential for your overall physique, your muscles, and also your fitness level.

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If you’re searching for something different to do in your fitness regime or wanting to get in shape but aren’t sure how to begin, an exercise bike might be ideal for you. Spin bikes have a number of distinct advantages that is why they are so popular nowadays. We’ll go through what this implies for the benefits of spinning on a bike in this article.

The spinning bike at a health club (or at home while streaming a workout) is not the same as regular cycling. You’re having a session that’s high in energy, has lots of encouragement, and is played via pumping music. Spin classes are an excellent method to get lost in something that helps your body and mind heal while taking you away from

Spin Bikes give an Excellent Cardiovascular Fitness and Workout

The home exercise bike is a great way to get into shape or stay in shape. This type of fitness routine is effective because it gets your heart rate up. It also allows natural breathing patterns, which will provide oxygenated blood circulation throughout our entire bodies.

Spin benefits include the following health benefits: as your blood circulation improves, so does your cardiovascular fitness. Metabolic issues can also block up blood vessels, which is why they must be relieved. Finally, as you exercise more and more, your respiratory capacity improves. High intensity exercise helps improve cardiovascular health, relieve stress and reduce heart disease.

Improved Limb Strength and Posture

We’d also like to point out that, because of its similar nature to a standard barbell squat, this movement builds strength and agility in virtually all lower limb muscles – hamstrings, glutes, and quadriceps. Furthermore, calf muscles and tendons connecting the musculature are strengthened, giving the lower torso a toned appearance while also

After you’ve mastered the basic sitting exercises on a spin bike, “jumps” can be attempted. Jumps and “hill climbing” have the additional advantage of utilizing the hip, trunk, and leg stabilizer muscles. These muscles are crucial for body balance and ensuring that vital organs do not get blocked by blood flow. Over time, as they

Contrary to popular belief, spin class builds muscle strength without adding bulk. You’ll be able to utilize your lower body, core, and arms once you get the hang of your form on the bike. Tuck your core in and up, thrust your glutes out (toward the rear of your seat), and expand your chest. This allows you to concentrate on pushing weight into your heels. This exercise will help you work your hamstrings and glutes, while your core supports your movements.

You Will Burn LOTS of Calories

The most apparent of health advantages from utilizing any fitness equipment is that calories burned is often regarded the yardstick for any worthwhile body training. The stationary bike is a great way to burn calories quickly. This is because it uses a lot of muscle, but it is low-impact so it is good for your body. A spin session is first class way to help your heart because it is a good cardiovascular workout and is great exercise as well.

People who take spin classes can burn around 500 calories in 45 minutes.

Spin classes help remove fat from the areas people want it most- their thighs, glutes, waist, and abdomen. This leads to weight loss as well as a better body composition. This can help protect people from obesity-related health problems.

You Will Sweat a LOT

Spin class is a fantastic way to burn a lot of calories because it is exciting and engaging, as witnessed by the damp t-shirts of many indoor cyclists following their workout. To keep up with the choreography sequences and cues, you must push and exercise your mind in your classes. You also have complete control over how hard you push yourself.

Because cycling is so demanding, many classes include high-intensity interval training, which is thought to boost calorie expenditure after exercise. This added advantage means that spin class is not just a fast but also an effective cardiovascular exercise.

Although spinning is not technically a HIIT class, you can still burn lots of calories and build muscle by using hand weights, doing high intensity exercises, and working against heavy resistance. The heart rate doesn’t stay the same throughout the class, which helps to burn calories even after the class is over.

You Will Use Many Muscles

Indoor cycling is a total body workout that activates all of the major muscle groups. Here are seven areas you’ll be working, as well as ways to use them while cycling.

• Core. Use your core muscles to stay stable during the class. This will help you stay balanced, especially when you are standing.
• Upper body. Use your upper body to support yourself on the bike. This will help you stay stable while you exercise. Some classes also use arm and shoulder exercises with dumbbells or resistance bands.
• Back. Maintain a solid, sturdy spine during the session to assist with the development and strengthening of your back muscles.
• Glutes. As you pedal, feel your glutes working. This will happen especially when you stand up from your seat, do an incline, or increase the resistance.
• Quadriceps. Your quadriceps will be the main muscles utilized when you cycle and ascend slopes, resulting in strong, muscular thighs.
• Hamstrings. Cycling helps to strengthen and loosen your hamstrings, which lift the pedal up with each cycle and stabilize your joints.
• Lower legs. You’ll work your calves each time you cycle. This will help protect your ankles and feet while cycling and during other activities.

Your Core Gets Stronger Too

A common misconception is that indoor cycling class does nothing for the core muscles. But this is not true.

Your core, which is the foundation of an efficient indoor cycling session, will work to keep you from falling over as you balance on the bike. The core is at the heart of every movement we make on a bike and protects your lower back from straining.

The following is a suggested routine for beginners. One of the first things you’ll need to master in order to do this effectively is your form. After you’ve mastered this, tackle various choreography in a class focused on your obliques and entire core, such as crunches in the seat, presses, etc. Your core power increases with

When you lift your lower body and twist on the bike, your rectus abdominus, obliques, and transverse abdominus muscles work. These muscles help protect your back and keep you stable when you do other things during the day.

It’s a Unique Way to Exercise

In-studio and virtual spin classes can feel more like a party than you are working out. This is because you can still experience similar terrain (hills and flat ground). There’s fun, loud music from all different decades—from classic rock to EDM.

It’s easy to become fixated on the anxieties that come from the daily life, especially when you’re alone with your thoughts. When you want to go out into nature and relax your mind, this can be a good thing. But it may be a bad thing if the voice in your head is telling you to return home.

It’s different in a class setting, particularly when you have an instructor giving you the push to get that great workout. Because, let’s face it, there are moments when you just don’t want to do that interval workout on your own.

It’s Easy on The Joints

Spinning is a low-impact activity that is good for your joints in your hips and legs. Spinning, like running, is an excellent cardiovascular exercise. However, Calloway claims that because it involves less impact, you are less prone to hip, knee, or ankle problems associated with other cardio exercises. Cycling may be a wonderful way to stay active while avoiding pain for

Indoor cycling is a great way to improve your joint function. Cycling continuously will help your joints (especially your knees) stay healthy by producing synovial fluids.

Stress Relief

Everyone, at some point or another, needs to relax. Because spin bikes provide a high-impact yet low-intensity workout, they are an excellent way to unwind. One of the benefits of using a spin bike is that it may help you forget about your daily hassles.

Spinning is an excellent stress reliever, as it truly can assist you reduce your stress. Unlike a lot of other activities where one must constantly apply power because the machine won’t move on its own (treadmills are an exception), as our spin bike reviews demonstrate, the flywheel will continue to rotate due to inertia. This ensures that one keeps spinning even when the rhythm is broken, and thus does not have to stop and adjust the rhythm.

In addition to heart health, spin cycle benefits allow the mind to relax, drop stress levels and rest while the body works out.

Reduction of Injury Risk

One of the main benefits of spin is the low impact exercise it provides. Because the body’s muscles, tendons, and posture are all improving, it is less likely to suffer from injuries. After only a few sessions, you will notice an improvement in your muscle definition. While this advantage applies to all forms of exercise to some extent, it is particularly evident with spin bikes. This is why professional athletes favor indoor cycling classes as it helps build lean muscle definition.

It’s Fun but Ease into It

Keep in mind that the early phases of your physical fitness journey are always the most difficult. While you may feel tempted to keep up with the rest of the class, you must also listen to your own body. This becomes increasingly vital for older adults, or if you have any health issues or injuries that might affect your cycling.

Drink water before and after each cycling session. This will help you stay hydrated.

If you’re taking a class, you arrive early. Get to know the bike and the setup. Inform your instructor that you are a beginner. Make sure your bike seat is properly positioned. To improve energy transfer to the pedals, consider investing in cycling shoes. Try a class with different instructors to get better understanding how it all works.

If you sit at a desk job all day, it’s important to find ways to balance that with other activities. This includes indoor cycling classes, stretching your hip flexors, strength and resistance training, and exercises where you move your body through its full range of motion. Try to spend less time sitting and consider other forms of ways to burn more calories.

Taking a moderate approach is the best way to stay safe and avoid injury. Build up slowly so that you don’t risk burning out by pushing yourself too hard, too soon.

It’s normal to feel especially fatigued and sore in your legs after the first few classes, but you may find that you’re able to withstand longer and more intense periods of cycling. Delayed onset muscle soreness can kick in the day after your first class. Work through this and let the feel good endorphins help build mental strength at the same time.

Final Words About the Benefits of Spin Bike

The most significant advantage of using a spin bike is that it is a high-quality type of exercise. It generates a sense of rhythm, which can enhance the person’s body. Moving on to more intense and rigorous exercises is always a must, and a spin bike workout allows for a gradual increase in the intensity of the exercise. One of the most useful fitness equipment on the market, the spin bike accommodates individual requirements and preferences by making sensible allowances for them. Spinning bikes are a fantastic way for people who wish to improve their fitness and obtain benefits.

Taking an instructor lead spin class, such as SoulCycle and Flywheel, are a fun way to increase your physical, mental, and social well-being while reducing stress throughout the day. A group exercise class can help you stay committed to your fitness goals by increasing the chance that you will continue to exercise. You can keep yourself motivated to work out by signing up for a spin class in your community, or if you prefer to work out at home, try an online spin class.

You're reading Benefits of Using a Spin Bike by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

This question keeps on popping in every spin-related conversation as there have been many testimonials about how spinning had made them fat and make their quads bulky. Why then when studies show that spinning can be a great workout in burning calories and fat many still argue that this workout has made them gain weight? In this article, we will dissect this old debate whether spinning can really make you lose weight or not.

What Some Other People Say

A common story of those who regret having spinned at all goes something like this. A person who is not in his perfect shape wanted to shed pounds and has chosen to spin as his choice of workout. This choice is mainly driven by the trend these days wherein almost every fitness buff is going to spin class. This person diligently workout three times a week only to see results that he or she could not fit in his or her jeans.

What happened? A popular statement from a fitness celebrity said that spin may burn calories in the short term, but if this is the only thing one does, it will only bulk his or her thighs. A scientific explanation on this according to her is that spinning only burns 300-600 calories but a pound of fat is equivalent to 3,500 calories. What this means is that there’s no wiggle room if you want to shed pounds.

Reason Why You Get Fatter

So why can spinning make you fat instead of shedding pounds as you intended it in the first place? According to a dietician, any form of exercise can actually stimulate your appetite. This is the reason why some spinners eat more than normal during the days of their workout. More than this, there is always this notion that one should reward oneself after having a great and awesome workout. So it is not uncommon to see these spinners, for example, heading for a dessert right after sweating during a workout.

Working Out is Not a Reason to Splurge in Eating

You must remember that working out is not a reason to splurge in eating. There may be the temptation of eating out since your appetite is really strong after a spin class. But less you forget that you spin with the goal of losing weight. This can be the culprit why you gain weight instead of losing it.

The temptation of eating out even gets stronger as you are not alone who is hungry after the workout. You will surely develop friendships with other fellow spinners and a good way to celebrate this friendship is eating out after each spinning workout. This usually happens especially if your workout schedule is in the morning. The lure of having a big breakfast is great and urgings from fellow spinner will make you succumbed to it.

The best way to approach this is to be mindful that you are working out to lose weight. This means there should be controlled eating on your part. It may be a good way to bring a properly prepared breakfast instead of bingeing eating in the cafeteria or gym canteen. Bring this along with your water and you surely will not get into the temptation of rewarding yourself with a sumptuous meal after every exhilarating workout.

Proper Diet and Alternate Weight Training Should Go With Spinning

What is the best strategy of really losing weight when spinning, if the aforementioned technique does not suit you? The secret here is getting a proper diet and doing weight training to tandem with your spinning workout. Spinning can actually make you slimmer and shed some pounds but the culprit why you get fat and gain weight is the fact that you don’t eat properly, especially after every workout.

The best way to really get yourself to shed pounds and weight is to go on a proper diet. You should watch your portion sizes. You cannot lose weight even though you sweat a lot during workout and burn 600 calories if you still eat as if you haven’t eaten for several days. Mind the portions of what you eat. If say you go for all super-sized meals, start avoiding this now less you want your effort to lose weight end in vain.

Get in a real fitness buff diet. You should start eating leafy greens, lean proteins, and whole grains instead of sugar, white flour, processed foods and trans fatty foods. Additionally, you should also get into strength training or weight training to further increase your metabolism and make your body leaner.

Conclusion

You have seen spinners whose bodies are all lean with toned muscles. Based on scientific studies and research, there is no doubt that spinning can make you leaner and scorch fat from your body. A spinning session, for example, can make you burn around 300-600 calories. Yet, why are there still talks about how spinning can make you gain weight?

A closer investigation on the matter has shed light that spinning, as a form of exercise, can increase your appetite. This then makes for the mistake of those who try this workout to reward themselves with eating foods that are not good for their goal of shedding weight.

A good way to address this is that your spinning should be coupled with proper diet wherein you go for leafy greens, lean proteins and whole grains. You should also include weight and strength training with your spinning workout to increase your metabolism. This way, you are sure to lose weight.

You're reading Does Spinning Make You Lose Weight by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Even though you are not going anywhere when you spin bike and will remain enclosed in your house or gym, it does not mean that you have to forego safety habits. You got to know how to properly setup your spin bike so you won’t hurt your knees, hips, neck, and get serious hand numbness. A member of your household probably has used your stationary bike, or if you’re in a gym, someone has probably setup the bike differently. Try to check it up first before you ‘pedal’ your way into your workout.

Check Knobs for Adjustments

Since you are in a spin or stationary bike, it is usually built with knobs to adjust its setup. The rest of this article will give you tips on what are the ideal setups for your seat and handlebars and you can only do these by adjusting these knobs. Try to locate the knobs that allow you to adjust the handlebar; this usually lets your bar move back or forward. Most spin bikes also have knobs for adjusting the saddle. Locate them for proper setup. The rule of thumb when locating the knobs in your spin bike is to start from top to bottom, from left to right.

Handlebar Height and Distance

Probably the most important to check before using a spin bike is the height of your handlebar.  This will make sure that you remain comfortable even through the long use of your spin bike. You must note that setting it up too high or too low can bring discomfort and inefficiency while you ‘spin’ yourself away. When the bar is set up too high, much of your weight will be transferred to your lower body and can cause strain on it. Likewise, setting it too low will strain your hands, shoulders, neck, and hips.

The ideal height for the handlebar then is that level wherein you remain comfortable even in long spin bike use.  Every person has different needs with regard to handlebar height. Experiment a little with different heights and you will find what works best for your body.

There are a lot of spin bikes that have knobs to allow you to adjust the handlebars backward or forward. Take a seat on your bike and check whether you get at around 45 degree angle from your arm to the torso. Another trick of knowing if the distance of your handlebar is perfect can be done by putting your elbow on your saddle and trying to reach the handle bar by your fingers. If your fingers touch the handle bar, then the distance is perfect.

Saddle Height and Distance

This is important to check before using a spin bike to prevent injuries!  Knee and hip injuries can arise from bad saddle position.

You have already checked on the height of the handlebar but do not know what the ideal height and distance for your saddle. Just like the handlebar, you should see to it that the height of the seat is also not too low or too high. Having a too low saddle will give you knee pain as too much strain is put on the quadriceps. Try to stand near your spin bike and see that the saddle is aligned with your hips, when you get in the spin bike this will give you a slight bend on your knee at the six o’clock position.

There are also features in indoor bikes that allows for adjustment of saddle distance from the handlebar. Try to get on your bike and put the pedal on the 3 o’clock position. When you can see your toe in this position, the distance of your saddle from the handlebar is perfect.

Foot Position

This is probably one of the important aspects of spin biking since this is where all the work will happen. In this aspect you don’t have to check your bike but rather your footing once you’re on it. The rule for foot position is to ensure that the ball of your foot is at the center of the pedal. Using bike shoes with cleats assure you to get into this foot position. If you choose to wear non-cycling shoes, place your foot snugly in the cage and make sure that the ball of your foot is at the center of the pedal. If you remember this right, then you are ready to go for your spin biking.

Injuries You can Suffer If You Failed on This

Failing to setup your spin bike properly can cause you a lot of pain and injuries after your workout. Some of the pains that you can experience with wrongly setup spin bike are:

• Neck pain
• Numb hands
• Lower back pain
• Knee pain
• Toe pain

Usually, these pains can be addressed by setting up properly the height and distance of your spin bike’s handlebar and saddle. See to it also that you properly setup up your foot on the pedal when you are doing your workout.

Conclusion

Doing your workout using a spin bike will definitely get you in top shape. You bought an exercise bike or enrolled yourself in a spin class, so you are on your way to a healthy lifestyle. Effective spin biking does not start getting the right gear and jumping into your bike. You must at least have setup your bike properly so you will not have to experience pain and suffer injuries.

We covered several items that are important to check before using a spin bike.  You need to do this with your home exercise bike or a spin bike at the gym in spin class.  Develop the habit of checking your bike prior to your workout, then enjoy your spin class workout.

You're reading Important Things To Check Before Using Your Spin Bike by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Eat Balanced Meals with High Carb Content

Muscles require both proteins and carbohydrates to become workout-ready again. Therefore, if you are following a diet that included low calorific and protein content, you should change it to one that contains sufficient amounts of both types of nutrients. Further, you should increase the amount of water you consume during the day, since water is vital to removing various wastes from the body and thus ensuring better oxygen and nutrient circulation.

What you should avoid are foods that take a long time to digest, as having these will extend the “resting time” that follows a full meal. Further, one should avoid foods that cause the body to heat up. If the internal body temperature is high, one will tend to sweat excessively and become tired easily.

Lastly, one should consume lots of electrolytes to ensure that the salts lost in sweating are adequately compensated. In fact, given that the best spin bikes have bottle holders, one can carry a bottle filled with an electrolyte solution to the spinning class to ensure that the body is not deprived of these vital nutrients when it needs them most.

Workouts After Spinning Class: Stretch Exercises

While many of the best classes incorporate them into the workout routine, there is always a chance that you didn’t have the time to complete the stretch exercises because of some urgent commitment or in the case of less reputed trainers, the instructor simply skipped this last section. As fitness experts would tell you, specific stretch exercises are used to ensure that the benefits of using a spin bike are “locked in” even as the muscles are gradually relaxed.

The five essential stretch exercises are:

Chest Opener

• With both legs locked into the pedals, raise your hips out of the seat and move them towards the handlebars.
• Proceed until the legs are straight and knees are locked.
• Spread your shoulders and arch your spine as tilt your head upwards.
• Hold this position as long as it is convenient.
• Rotate the flywheel as you lower your hips.

Forward Fold

• With both legs locked into the pedals, lower your arms till the elbows are at handlebar level.
• Raise hips upwards and out of the seat as your heels point downwards at the ground.
• Use your hip muscles to create an L-shape with your torso causing your head and shoulders to fall towards the ground.
• Maintain the head and shoulders at an angle parallel to the ground. Now spread your shoulders.
• Hold for as long as possible.
• Relax your spine and rotate your feet.
• Repeat

4-Figure Stretch

• Unlock the pedals and step out of the spin bike. Stand straight with your arms by your side.
• Raise them and hold the edge of the handlebars with one and the top of the seat with the other. As we noted while discussing common spin bike mistakes, the handlebars and seat should be level with each other. Misaligned handlebars/seats will not only cause problems during workouts but can ruin this particular stretch exercise as well.
• Raise the left foot and curl it sideways such that it forms a figure of four with your other foot.
• Holding the spin bike, gently lower yourself till you reach a “sitting” position.
• Hold for as long as possible before raising yourself. Lower your left leg and raise the right one into similar position.
• Repeat the remaining steps.

Hamstring Stretch

• Stand on one side of the indoor cycle and raise your left leg.
• Swing it over the handlebars and place the heel of your left foot on the handlebars.
• Hold the inside of the foot. Stretch your chest and bend forward. Ensure that the knees do not bend or that the body does not tilt to one side. Aim to place your head on the foot without bending it. This may not be possible initially so hold your chest and head at the most acute angle possible.
• Raise your chest and lower your leg.
• Raise the other leg and hold it with your left hand.
• Repeat the next steps.

Stretching Quads

• Stand on one side of the spin bike and hold the handlebars with the hand closer to the cycle.
• Fold your other leg such that the knee is pointing towards the floor and the ankle is near your glutes.
• Hold your left leg from the outside and press it towards your glutes.
• Hold this position for a few moments.
• Lower the left leg and shift to other side of the machine.
• Proceed with the right leg and left arm.

Workout During Off Days

If you have a spin bike at home, you can try out some gentle routines to ensure that your training does not rust in between classes. However, such workout must never be intense and in case you’re enrolled in evening classes, the home workout must precede the class by at least 8-10 hours.

Apart from spin bike workouts, you can try out simple yoga and aerobic workouts if you prefer to keep your regimen home-bound. If you prefer to go outside, you can try gentle jogging and swimming. It is best not to hit a gym in between spinning classes as this may drain too much energy and thus deprive the muscles of necessary rest and repair.

Conclusion

Along with sufficient nutrition and decent (but not excessive) workout, you would also require adequate sleep. Hence, it is important to plan out your daily schedule such that the “off days” are not drastically different from the days when classes are scheduled. Once you’ve factored in enough sleep, it is very likely that no matter the intensity of your spinning class, the above steps would help you return to the next class ready to give your 100% and thus obtain all of the benefits that the class has to offer.

You're reading How To Keep Up The Momentum From Your Spinning Class by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Spinning Shoe Size and Breathability

Because spinning demands rapid movement without high impact, the excessive tightness of some of the common running shoes is not desirable here. Instead, the shoe should fit snugly with just enough room for the toes to wiggle when the laces are done at normal tightness. For this reason, many trainers suggest that users purchase shoes that are one half to a whole size larger than what they would normally wear. Shoes should also be good enough for the person to walk about normally.  So, choosing an excessively large size is not desirable.

Choosing a slightly larger size, on the other hand, also aids breathability. Breathability refers to the ability of the shoe to remove sweat and odor from the surface of the foot while allowing a little air to circulate around the foot. If the shoe is slightly large, it creates a minimal space around the foot that allows for quick removal of odor and sweat.

Such removal, of course, must be done by the fabric itself. While there is no single fabric that is more breathable than others, generally nylon mesh provides a decent amount of breathability.

Cleats: LOOK vs SPD

Cleats refer to attachments that interface between the shoe and the pedal. They allow the user to transfer energy onto the pedal quickly and efficiently. While it is entirely possible to carry out spinning classes with normal shoes, many spinners are shifting to special cycling shoes made for cleats. These cleats on the spin shoe must match the pedal. Since both the pedal and the shoe can be changed, we shall assume that the shoe will decide the type of pedal and not the other way around.

Cleats can be of two types – LOOK or SPD. Let us take a more careful look at each of them:

LOOK: Used more in road bikes than the best spin bikes, LOOK is known for being more stable and secure of the two. It generally requires shoes with protruding soles.  And this may make normal walking difficult and slippery using these shoes.

SPD: More common among spin bikes, SPD comes with recessed cleats that make walking easier. These cleats are screwed onto the shoe using screws generally provided with the cleat. This can be done with the correct tools.  Beginners may prefer to have these fitted by a bike shop.  This makes SPD a slightly more complicated choice for home use.  But the effort is worth it.

If you’re looking to buy shoes as part of following up on a spinning class, you may want to talk to your trainer to decide which cleat variant to get.  The spin bikes in the class may only be compatible with one of the two cleat types.

Spinning Shoe Soles

Whether you decide to use specific spinning shoes or go for normal sports shoes, it is vital that the sole of the shoe be stiff. A stiff sole ensures that there is minimal curling or folding of the shoe and all your leg energy is transferred to the pedals. Since folding/curling can lead to waste of energy and poor foot-pedal contact, a hard sole is necessary for maximum energy transfer.

Further, one should avoid soles that are too thick as this would increase the distance between the foot and the pedal. Thin soles with adequate reinforcement (to guard against wear and tear) are thus the best option for any wondering how to choose spinning shoes.

Socks or No Socks with Spin Shoes?

Like the shoe itself, the sock also needs to be comfortable without being too thick or too soft. Ideally, the sock should be reinforced at the toes and heels so as to protect against excess wear and tear. Such reinforcement would also ensure that the slight movement of the foot inside the shoe does not lead to any major dislocation of the foot.

Furthermore, the fabric should be such that moisture is easily removed from the skin. Stagnant moisture on the skin leads to an increased risk of skin problems like blisters, rashes, skin irritation, etc. Skin problems aside, moisture buildup can lead to excess friction between the foot and the sock/shoe.   With cycling being a fast-paced affair, such disruption can even lead to injuries.

Conclusion

While we have assumed that the choice of spinning shoe would decide the choice of pedals, usually the pedal has already been chosen. Sometimes spinning classes have their own rules regarding the shoes and socks to be worn and the type of cleats to be used. It is important to ensure that you check with the gym or user manual before investing in any shoes. On the other hand, comfort is equally important.  If you find that the shoes recommended by the manufacturer or instructor don’t fit you well, you may want to go through the above spinning shoe guide. Once the question of compatibility has been solved, there will be little standing between you and the perfect spinning workout.

You're reading Spinning Shoes – How to Choose Them Like a Pro by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Spin Bike Mistakes – Improper Movement

The spin bike routine is all about reaching the right cadence and maintaining it. Spin bike workouts can have a wide range of body movements.  It is not surprising that the vast majority of common spin bike mistakes involve poor cadence and erratic movement trying to keep up.  This can cause the pressure on various body parts to shift from the optimal distribution. This can cause a range of health problems ranging from sprains to muscle and ligament tears. Below are the most common errors of movement:

Swaying from one side to another:

Professional outdoor bikers often sway from side to side in order to stretch muscles after many hours in the saddle. Indoor spin cycles don’t generally have this problem.  So, there is no reason to emulate the illustrious professionals in this aspect. Indeed, swaying builds additional torque on the shoulders and wrists and this can cause fatigue to develop even when the workout is otherwise fine. Furthermore, swaying forces the body to constantly adjust to a different distribution of weight on either side of the saddle and this makes the workout seem harder than it really is.

In rare instances where the user has to sway just to maintain balance, it is likely that the cycle is either not properly balanced or the handlebars are uneven. Correcting these should reduce lateral movement (swaying) during the workout to minimal levels.

Stomping on Pedals without Pulling Up:

If you’re applying too much downward pressure on the pedals, you’re supposed to apply an equal amount of effort in the opposite direction when the pedal goes around. If you don’t follow through in this manner, your quads will suffer from the excessive workouts while other muscles of your body will remain underutilized.  The concept of “pedal in circles” is very important to proper technique.

A good solution for those who suffer from this problem on a recurring basis is to strap the feet securely onto the pedals and avoid pulling the feet in any direction except the one in which the pedal is supposed to move.  Another solution is to image that you have mud on the bottom of your shoe.  You would wipe it off by scraping backwards along the ground. This is the same pedal motion you should use on the spin bike.

Incorrect “tap back”:

A tap-back involves touching just the front edge of the seat and bouncing back to a “standing” position. Ideally, the tap-back should occur with the arms in their normal position and the upper body relaxed. If the arms are bent or the shoulders hunch forward during tap-back, the benefits that are supposed to go to the gluteal muscles are lost.

The best spin bikes in the market come with seat adjustment systems that allow the user to choose a seat position that allows for tap-back without causing the shoulders or arms to change their position.

Excessively Complex Movements:

It is true that the complexity of the movements increases as you move up the workout ladder.  Cycling instructors like Jennifer Sage argue that trying out excessively complex or out-of-the-ordinary moves are not recommended regardless of the expertise of the workout enthusiast.  You should try to minimize the complex movements and focus on your legs and your lungs!

The speed is erratic:

While there are speed bands available for virtually every type of workout regime, it might be possible that the speed band isn’t ideal for you.  You might need a higher or lower speed band. One indication of such incompatibility is that you go fast, or too slow, without developing a steady rhythm. Such lack of rhythm can cause your muscles to become confused and thus overexert themselves, leading in turn to injuries.

If you find the ideal speed band to be incompatible with your physical requirements, you can try lower and higher bands till you achieve the ideal level.

Spin Bike Mistakes – Bad of Posture

Most of the common spin bike mistakes related to posture usually involve excessive bending, curling or high/low positioning of the body parts with respect to others during workout. The most common errors are:

Incorrect Positioning on the Seat:

According to cycling studio Peloton’s Jessica King, the tip of the saddle should be sticking out between your legs while the tailbone should be a little outside the back edge of the seat. This position, however, should be achieved without there being any strain on the elbows, knees or shoulders.

Many users seek to attain this seated posture but compromise on the position of the limbs. In doing so, they put excess pressure on the back and shoulders, leading to a lopsided muscle usage. If you are one of them, you can adjust the seat till you find the right position front and back as well as the height.

Incorrect handlebar positioning:

Oftentimes the handlebars will be slightly higher than the seat when they are initially screwed on. While this aids in spin bike maintenance, it is not a good position to carry out a workout. Instead, the seat should be lowered (or rarely, the handlebars raised) till the two are level with each other. This allows a neutral posture which in turn keeps the various muscle groups in action throughout the workout.

Working out in a curled position:

Curling the body on the seat can lead to the core muscles of the body remaining unused while other muscle groups are excessively used. To avoid this, the spine should be erect, and the shoulders spread out and parallel to the seat/ground.

Conclusion

Many of the common spin bike mistakes discussed here have more to do with the changes technique than with the core aspects of the workout itself. Most trainers suggest mixing up the workout so as to prevent boredom.  But rapid changes can lead to errors, which can then accumulate as changes continue to be rapid. Hence, one should only change one’s workout cadence, speed, and technique at the pace one feels comfortable. If you are making some of these mistakes, skip the difficult workouts and do a more relaxed workout schedule.  This will allow you to fix the errors without causing excess strain on the muscles of the body.  Then feel free to jump back into the hard workouts with your perfect form!

You're reading Common Spin Bike Mistakes by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!