What To Look For In An Indoor Spin Bike For Home

For anyone who is planning to buy a spinning bike, it certainly is a good idea to learn precisely what you ought to be looking for when it comes to optimum features well ahead of time. Naturally, the spin bike you finally choose will probably be what you subsequently make use of for quite some time. Listed here are the major details to consider any time making your spin cycle purchase:

Bare minimum forty lb flywheel weight: The flywheel is the most crucial component of a spin cycle that contributes towards the normal cycling feel of road cycling. For that reason, you want to be really aware of what to look for. Opt for products that have a flywheel weight exceeding forty pounds. A flywheel near this weight can provide a far more natural riding experience as close as possible to the feeling of riding a bike outside.

Perimeter-weighted flywheel: A further part which substantially aids a road riding feel is a flywheel containing perimeter weighting. A large number of spinning bikes do have perimeter weighting and that is due to the fact of the far more organic cycling experience. This essentially tends to make the ride feel far more enjoyable, primarily for inexperienced riders.

 Handlebars: The best-case circumstance is to invest in a cycle that allows for not simply vertical movements of the handle bars, but additionally back and forwards variations. Having the ability to move the bars vertical will be particularly handy to help accomplish ideal cycling posture.

Adjustable seat: Again, try to spend money on a spinning bike that permits for up and down adjusting and also horizontal adjustment to suit virtually all physique figures.

Belt driven vs chain driven: This refers to the belt or chain that attaches the pedals to the flywheel. Now there definitely is no exact solution this choice. Generally speaking, belt driven spinning bikes are less noisy than chain driven options. However, there are significantly more chain driven spin bikes available for purchase and most of these do tend to facilitate a heavier flywheel, which we already mentioned the advantages of above.

Speedometer: You want to look for a spin bike that has a sepeedometer or console that displays the bare minimums in terms of feedback to you as the rider. For example, duration of the ride, distance travelled and then perhaps rpm and calories burned. It's incredibly tricky to achieve an optimum workout any time you aren't equipped to at least keep track of your pace and distance, which a speedometer can track for you. You can pick these up fairly cheaply, however if you have to pay a little more for a bike that has a speedometer, it'd be a rewarding expense.

In the event that the bike you purchase does not have a speedometer, it pays to exercise caution when shopping around. Be mindful if your spinning bike that contains a rear flywheel, the length of cord that connects the flywheel sensor / probe to the speedometer screen will want to be fairly long and will sometimes not reach the necessary distance.

Unique point of difference: The last thing to consider is to distinguish if the cycle has a distinctive aspect that distinguishes it from other manufacturers or products. Bikes will quite often be really similarly matched and it can be the little exceptional components that separate closely-matched bikes.

  Source :Greg C Nunan

Indoor Cycling and Spin Classes - How to Get the Most From Your Workout

The topic of spin classes came up at our local health club a few days ago. During the course of a few minutes of very interesting conversation, one thing became clear. People either love indoor cycling, or they hate it! There seems to be very little middle ground.

If you're looking for a low impact cardio workout, indoor cycling is one of your best options. But just like any fitness activity, you'll want to make sure you're stacking the deck in your favor for the best odds of success. There are a few essentials to consider if you want to get the most benefit from your cycling workout.

You'll also enjoy Spin Class 101 and 7 Major Benefits of a Spin Class

 

The first time I participated in a spin class, I'll admit to being just a bit intimidated. All of my fears were unfounded though, just as soon as I embraced a few key concepts. In fact, most people I've talked to who didn't enjoy the classes ultimately didn't get the most from their workout, leading to disappointment and not trying again.

Here's three tips for indoor cycling participants:

1. Make sure you're wearing proper clothing, and keep that water bottle handy. Running shorts and sweats are not designed for indoor cycling. Get yourself some biking shorts, or at least wear shorts with extra padding and comfort in the inner thigh area to prevent discomfort. As for water, you'll want to be ready to consume plenty, both during and after class.

2. Remember, this workout is about you and not what other participants are doing. All too often, it's easy to get caught up in the enthusiasm of the class, despite what your body might be telling you. Listen to your body and follow suit. Make adjustments as necessary.

3. Make sure your seat is adjusted properly. This is the most common mistake in spinning classes. Your seat should be at a height where your knee angle is about 85% straight during the downstroke. If your seat is too high or too low, you'll risk injury and you won't get the most from your workout either. If you need help determining the proper height of your seat, ask your instructor for guidance.

Finally, ask yourself about your fitness level, and be honest with your response. Intensity levels in spin classes vary, and some can be too intense for beginners. Don't be discouraged. Instead, modify the workout to your level and make a goal to increase your capabilities over the following weeks and months.

If you're just starting, consider working on your form and conditioning on a stationary bike before participating in a spinning class. This way, you can increase your fitness level and get acclimated to indoor cycling. In just a few short weeks, you'll be ready for a great spin class workout!

Jim Hofman is an author who lost 25 pounds in six months just from adding spinning classes to his workout regimen. For more tips, strategies, and recommendations, be sure to visit Jim's recommended resource site devoted to biking and indoor cycling http://www.cycling101.info

Source: Jim Hofman / http://www.cycling101.info / Ezine 988746

7 Major Benefits of a Spin Class

 

One of the best indoor workouts is a spin class. Below are 7 reasons why you should incorporate spin classes into your weekly workout routines.

You can train all year long – Spinning is great, because it can be done all year long...and it's indoors. That means you'll enjoy a bike ride without having to navigate through crazy drivers, pot holes, ice, rain, or strong winds. A 30-45 min spin class is equivalent to about 8-10 miles. A full hour, depending on how fast you pedal, can give you closer to 13 miles!

You workout harder to awesome music – Each instructor uses a different flavor of music. So whether you like pop, hip hop, oldies, rock, or a mixture of everything you can try out new instructors to see who has a similar taste in music to you. However, no matter what type of music is played, you’ll always get a great workout and feel pumped, since all spin classes use high tempo songs to get your legs moving.

Burn a ton of calories with interval training – Another great thing about spin classes are that they use interval training to rotate between sprints, hills, time out of the seat and rest periods. You'll keep your heart rate up the whole time without being overly fatigued. Interval training also gives you the highest calorie burn for the amount of time spent working out.

 Tone more than just your legs – Spin classes tone more than just your legs. You need to use your core when you are pedaling out of the seat in order to stabilize your body. You also activate your glutes when spinning to deliver a fully toned lower body. At both Ravenswood and Edgewater fitness centers we offer several spin classes that also include a yoga or strength training section to give participants a full body workout.

Ride at your own speed – While our instructors encourage participants to ride faster and with more resistance every class, participants are in full control of their resistance and speed levels. This makes spin classes perfect for all experience and fitness levels.

Give your joints a break – Spin classes give your joints a nice break from other classes like bootcamp, tabata, and zumba that use a lot of high impact exercises that can put a lot of pressure on your joints.

De-stress and Re-energize – Exercise in general relieves stress and provides energy. However, spin classes in particular allow participants to get lost in their workout, since the movements are simpler and require little concentration.

Know Before You Go: Spin Class

Hop on a bike without a helmet? Mom would definitely shake her head. But there’s an exception to every rule: Indoor cycling (aka “spinning,” its trademarked name) is a cardiovascular, butt-kicking workout that takes us on a stationary but sweaty ride of our life. Read on to learn what makes this bike different than hopping on an ordinary two-wheeler.

You Spin Me Right Round — The Need-to-Know

More intense than a stationary bike (and that 3^rd grade tricycle), indoor cycling keeps things cool with bumpin’ music and a killer class atmosphere. Expect to sit tight for 30 to 75 minute sessions, which can burn up to 900 calories (take that, Bikram yoga!). The intensity varies throughout the class, thanks to changing up body position, pedal speed, and resistance. And get ready to listen up: The instructor will yell out instructions to imitate a real ride of climbs, sprints, and coasts. The best part? Most bikes can track mileage, pulse, and calories burned to record progress throughout the class. In some special classes, the pedaling is even mixed with upper body workouts, resistant bands, or a themed adventure (Michael Jackson tribute, anyone?).

Spinning® is definitely no ride in the park, though. It guarantees to amp up VO2 max (the rate oxygen is carried to the muscles), a sign the body is being pushed . All that pedaling will tone up muscles, too, working the quads, hamstrings, glutes, calves, and core. Studies have also found that indoor cycling can help shed unwanted pounds and potentially ward off migraines, while keeping impact on the joints to a minimum . Now that’s a #winning combo.

Ride or Die — Your Action Plan

Whether you’re a spin class newbie or simply brushing up on the etiquette, here are some tips for a successful joyride:

• Suit up. The body will definitely work up a sweat, so throw on moisture-wicking clothes to keep cool n’ dry. As for the feet, cycling shoes are required for some classes, but normal athletic kicks will work fine in most cases.

• Take a seat. If it’s an option, reserve a bike online to guarantee a spot in the class. Otherwise, get there early to snag a seat! And newbs, don’t head straight to the back: Getting a bike up front will make it easier to follow along.

• Adjust your saddle. Create the perfect fit on the bike. The right height on the seat is when one leg is at a 30-degree angle at the bottom of the pedal stroke. The seat should also be able to slide forward or back depending on what feels best. As for the handlebars, position them so the neck and back doesn’t strain. And strap or clip in the feet: The balls of the feet should rest on the center of the pedal and the kneecap should be aligned directly with the center, too.

• Know the numbers. These bikes have a different kind of lingo: Some instructors call out numbers for different hand positions on the bars. Gripping the center of the bar is usually “Position 1,” home base for warm-ups and cool downs. “Position 2” is where the hands will be for most of the class — right on the bar that crosses the body. And “Position 3” is normally only used when standing and climbing up those “hills.”

• Insist on resistance. There are no real gears to change, but there is a resistance knob (or computer!). This will control how hard the muscles need to work to increase RPM (that’s bike talk for revolutions per minute).

• Towel off. Keep a towel draped over the handlebars for easy access — we’re sure that face may need a wipe off here and there. And swigging water is encouraged mid-ride to stay hydrated (although the spin n’ sip may take some coordination…).

• Choose wisely. Love the club? Choose sessions with dimmed lights or a disco atmosphere. Or, if seeking more adventure, opt for classes that bring the outdoors to the studio. Studies show the fun factor is increased when the mood is juuust right .

Indoor cycling puts things in full gear with its awesome tunes, control over resistance and speed, and overall intensity. Hop on to the nearest bike and give this class a go!

Source
Indoor cycling specialist and co-owner of Pedal NYC Ray Wallace