A spin bike is a dream instrument that will give you multiple results- toned limbs, firmer abdomen, functioning cardiovascular health and oodles of weight loss. But if you think that just installing a spin bike at your home and riding it can give you positive results, you are wrong. You need to tackle spinning by a well-crafted strategy that produces a number of benefits. The following tips will show you how to do it.
Steps of getting Benefited by Spin Bike
- Safety Tips – Learn the details to set up the bike
Setting up the bike is the first step towards a great spinning session. If you are a newbie, then you must set the seat at the same level of your hip, while you are standing. But the handlebar in this case has to set higher. The feet should be toe-strapped for better pedaling. The elbows need to bend only little and the hand must be at ease.
- Stay hydrated
The norm is- you need to sip 2-3 times in every 10 minutes of spinning. Also have a glass of water before the session starts. Once a 50-60 minute session is over, you can have sports drink for refueling yourself.
- Riding Posture- Don’t put stress on upper body
The best riding posture is the one where you don’t move your upper body unnecessarily. It may hamper your back and induces pain. Don’t bend forward too much or seat too straight- thus straining your spine. Also leaning on both the sides is another bad posture.
- Know the core positions
There are 5 core stances of spinning. The seated flat position expects you to seat down by keeping your hand close together on the horizontal handle bar. The seated climb posture requires the same; only here- the hands will be wide apart. The standing flat pose needs you to stand up and the hands holding the handlebar- horizontally. Standing climb requires doing the same by holding the vertical area of handle bar. Lastly, the jump position demands you to be transitioned smoothly from seating to standing posture. Ultimate focus and authority on the machine are two points here.
- Setting Goals – Do a SWOT analysis
Setting goals is an important part to reap maximum benefits from a spin bike. But first do a SWOT analysis of your body. Your strength can be long limbs, good posture. Your weakness may be low level of energy and poor concentration power, while a supportive family can fall under opportunity. Lastly, your love for gourmet food can be counted as a threat.
- List up priorities
Listing up priorities is the next step. Do you want to have toned legs so that you can flaunt the new little black dress at the month end party? Are you planning to participate in a marathon after 2 months? These are some of the priority points that you must add in your goal setting book. You have to mention the deadline also.
- Give yourself incentive
The most important part of your goal setting regimen is- you need to pamper yourself once-in-a-while. Put aside some incentive for yourself at the end of every 15-day cycle. If you aim to shed off 1500 calorie in 15 days- you may go for a luxury message or shopping for some high-end work-out gears.
Spin biking or spinning is extremely useful equipment when it comes to lose weight, toning up or developing your cardio-vascular health. But spinning also needs a proper scientific approach to reap the benefits. The above points will give you a simple, basic guideline. But you need to do your own set of research also to maximize the output of spinning. Watching YouTube tutorials, DVDs or even talking with a spinning expert will add much knowledge in your kitty.