My Spinning Class

Do you remember the days when exercise bikes were just bikes held up off of the ground? When exercise bikes were no more complicated than your regular everyday outdoor bike? It seems like a million years ago but in fact it was just yesterday. In an amazingly short amount of time exercise bikes have changed the way we exercise and they way that we stay in tip top shape.

Gone are the exercise bikes that are like outdoor bikes, not we have spinning machines and exercise bikes with TVs on them. We have exercise bikes that will take us up hills and down them to add some spice to our workouts and exercise bikes that will monitor your heart rate and your breathing. It is truly amazing just how much these amazing fitness machines have changed over the last few years. And the best part is that all of these changes to the exercise bikes of today mean that you get a better, more personalized workout each and every tie that you get onto on.

What makes exercise bikes so great and so popular is that they offer so much variety but you never have to leave the house. Many people do not like going to a public gym to exercise in front of all kinds of people. It makes you uncomfortable, who wants others to see them sweating? I know I don’t. And when you have home exercise bikes you never have to take this kind of thing into consideration, you can do all of your exercising in the privacy of your own home.

That is not the only plus to exercise bikes though, there is more. If you had a regular bike, what would you do when it snowed or it was raining really hard? It is not safe to ride a bike outdoors in that kind of weather. Not only could you slip and fall off, but others driving could have a hard time seeing you. This can lead to all kinds of dangerous situations but when you have your own exercise bikes indoors, you can exercise at any time of the day r night, in any weather with perfect safety. Safety should always come first and with these kinds of exercise bikes it always does.

When it comes to choosing the exercise bikes that are right for you, it will take some serious shopping around. You need to take into consideration why you are looking for indoor exercise bikes. Is it to burn fat? To promote good heart health? Better circulation? These types of considerations will affect the kind of exercise bikes that you should be looking at. Since there are so many add ons and extras that you can get these days you need to make sure that you are looking at the exercise bikes that have what you need.
For example, if you want to work on your heart health then you need to look at the exercise bikes that will have heart monitors and perhaps some more of those kinds of add ons.

During a high intensity exercise, such as exercise bike training, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy,  the body will burn a lot more calories.  Even if the calories burnt are from glycogen, there are still many fat calories burned as well.

When your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy.

High intensity cardio exercise will accelerate your metabolism even after you have completed your workout.  What this means, is that your body will continue to burn body fat hours after you have finish your workout.  This effect is non existent in low intensity cardio or aerobic workout.

The way it works for spinning is by alternating resistance and speed, this way you can change from a steady workout rhythm to sprints (low resistance – high speed) and  mountain (high resistance – low speed).

One of the best things about cardio is the more you do it, the more energy you’ll have.  Cardio will help you to burn calories, although its more useful for keeping your energy levels high.

If you like to exercise, you’ll find indoor cycling the best way to boost your energy and keep in top shape.

When you start your spinning workout is important to adjust the seat and handlebars of the bicycle, not only to produce the most power, but to have good posture and prevent injuries.

These are the adjustments that you have to make to your bike:

Vertical height of the chair: Stand next to the bike and adjust the seat height to 1 inch below your hip. To verify the correct height,  sit on the bike and locate the pedal at 6 o’clock, your leg must be extended with knees lightly bent and your heel touching the pedal, if your hip is tilted toward the side of the extended leg, the chair is too high, if your hip is raised in this position, the chair is too low.

Vertical height of the handlebars: Adjust the handlebars to be the same height as the chair, if you are a beginner or you are uncomfortable with this position of the handle then lift  the handle to a higher level than the seat.

Horizontal distance between the handlebars and seat: Place your arm so your elbow touches the bottom of the chair. Your fingers must touch the handlebars. To verify  the correct distance, sit in the chair and locate the pedal at  3 o’clock, the knees should be aligned vertically with the axis of the pedal.

Three common position mistakes when training spinning  are:

Keep your abdomen relaxed: Always contract the abdomen to help you exert more force to the legs.

Separate your knees: Separating your knees  becomes more comfortable, however, you there is a risk of a hip injury, so the knees should align with the axis of the body.

Extend  your arms and keep your head down: This position increase tension in your  back, so there is risk of injury.

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