So the spin bike craze has gotten into you. You bought your first spin bike or have enrolled in a spin class, anticipating a strenuous workout of pedaling in a midst of energetic music. Workouts have never been this good or exciting. You get to hop on a bike, sweat, and get healthy even without leaving the comfort of your home. Or you join a spin class with fun music and challenging instructors. You got the right workout clothes and shoes with cleats. You’re good to go. But wait, before you get into that bike, there are a few things that are important to check before using a spin bike.
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.