Spinning is currently one of the most popular ways to help trim off those unwanted body fat. It is easy, simple and effective. However, setting up your spin bike to meet your comfort zone and using proper form or posture when doing the exercise is vital in order to make the most out of this highly recommended exercise.
Setting It Up
The most important first step would be to set up your spin bike to accommodate your body. Each individual will need a different setup to make the most out of their workout routine. It might sound complicated but it is actually quite simple as long as you remember the following guidelines:
- Stand beside the bike and check the seat height. The seats must be at your hip level.
- Try the pedals. When pushing down to its lowest position, your knees should only be slightly bent.
- The handlebars should be far enough that your arms are only slightly bent when holding them.
- Beginners can elevate the handle bars higher to offer them more comfort. As your body gets used to this exercise you can slowly lower the handle bars. Work your way to the point when the handle bars are at the same level as the seat. This is the optimum height the handle bars should be when using the bike but is sometimes too strenuous for beginners.
Setup is easy but to fully gain the maximum benefits of spinning you should also follow the proper posture when doing this exercise. This is the key ingredient to doing a successful spin class routine. Conducting proper sitting posture throughout the exercise might feel difficult at first but remember the old adage, “No pain. No gain.”
It cannot be stressed enough who important posture is when it comes to exercises. Using this exercise equipment also comes with its own set of rules in regards to conducting a proper workout routine. It is not merely like riding a bicycle, well it is, but you must keep in mind the importance of form or posture to make the most out of every minute.
Using the spin bike focuses on five standard positions:
- Seated Flat – This is the basic form when doing spin class. It is basically your body posture when riding a bicycle. However, it emphasizes on sitting straight and with both arms close together while holding the handle bars.
- Seated Climb – Similar to the Seated Flat but this time around your arms should be wider apart when holding the handle bars.
- Standing Flat – This requires you to pedal while standing with both arms wide apart holding both ends of the handle bars.
- Standing Climb – This also requires you to stand up while pedaling but with both hands holding on the upright part of the handle bars.
- Jumps – You will be alternating between sitting and standing position while keeping your arms wide apart from each other while holding the handle bars.
Final Thoughts and Safety Reminders
When it comes to spin bike exercises it is important to focus on creating fluid and consistent movement. Remember that the pedals should offer some resistance. Do not try to push your body to its limits by going straight to the fastest speed. You should also avoid excessive upper body movement when using the spin bike as it might be counterproductive and could cause some harm. Take it slow and steady and you will be able to not only make the most out of spinning but also enjoy every minute of it.