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.

You're reading How to use 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+!

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+!