For beginners the most important thing is setting up a spin bike properly, setting an aim for a 20 to 30 mins cycling routine, should focus on fast pedals at start, switch between fast and normal cycling speed and pay attention to make it 5 mins longer each day.
If you are looking for a fitness method that allows you to decrease your weight and make you smile, then indoor cycling is the best option.
Indoor cycling not only helps improve cardiovascular health and helps your heart and lungs work better over time, but it plays a vital role in weight loss. There are many different indoor bikes to choose from just as rotary bikes that let you pedal at different speeds and overcome different levels of resistance but a spin bike has mechanisms that directly affect your body fats.
The spinning bike is good fitness equipment because it can not only perform aerobic exercises but also improve leg strength and is effective in weight loss.
A Week Plan of Spin Bike Workouts for Beginners
Once you have started a regular spinning exercise, you should not stop until the desired result is achieved. Jared Poulin, a NASM-certified instructor at Bowflex said. “With the controlled consistency of indoor cycling, you can strengthen your muscle fibers and overall fitness level, which will undoubtedly alter to a higher success rate on the road.”
Setting Up A Spin Bike At Day Start
If you’ve never ridden a spinning bicycle before, take a few minutes to familiarize yourself with how it works. There are many factors for adjusting the bike, for example, your height, the length of your legs, arms, and torso. Some general rules:
- When the legs reach the lowest point of the run, the knee joints should be slightly bent.
- When standing, the seat height should be approximately the top of your hip.
- At the pedal stroke bottom, your knees should be slightly bent.
- The position of the handlebars depends on your personal preference, but for beginners, it may be best to keep it in a higher position.
- If you don’t know how to set everything up, don’t be nervous. Everyone is new to them at some point, so there will always be someone ready to help.
Aiming For A 20 To 30 Mins Cycling Routine
As a beginner, you might want to know how to start a spinning routine once you’ve set up a spinning bike. For starters, riding a spinning bike for 20 to 30 minutes is enough. Set the resistance of the flywheel to a value that allows you to ride for half an hour.
Keep in mind that there is no set value here, as a certain amount of resistance may be too much for your body and too light for another beginner. If you feel the resistance is too high, adjust it to help you finish the 30-minute exercise.
Fast Pedals At Start
On the second day of spinning, be sure to improve yourself and increase your riding speed. This time you don’t need to adjust the resistance.
Therefore, one way to speed up pedaling speed in the spinning class is to exercise your form. This way, you can easily step on the pedal as fast as possible, even under the high resistance that matters.
The real calorie burn is by powering through resistance like climbing a steep uphill ramp. You can only enjoy it safely by maintaining an upright posture and placing your feet firmly on the pedals.
Switch Between Fast And Normal Cycling Speed
After 45 minutes of exercise daily, you can regularly introduce different driving speeds. You may decide to start training at a standard cycling speed within the first 5 minutes and then shift to a higher gear within the next 10 minutes.
After 10 minutes of driving at high speed, you should return to normal speed and change your gear until the duration of the workout is over.
You must maintain the speed of the exercise program before you are ready to take it to the next level.
Remember to wear appropriate workout clothes, as loose clothing can get stuck on the spinning bikes. Tank tops and bike shorts are great choices, allowing you to move your body freely and easily. The fitness clothes you choose should improve the spinning experience and reduce the risk of getting stuck on the bike.
Paying Attention To Make It 5 Mins Longer Each Day
After some days, at the same pedaling speed, add 5 minutes to the exercise. After some days, you may feel that the resistance is lighter than before, so I suggest you increase the resistance.
If you still do not adapt to the resistance of the current flywheel, please keep it at all times. After completing the 45-minute exercise, you can stop adding 5 minutes to your daily workout.
This period is enough for you to burn between 750 and 1000 calories per day. If you start at 30 minutes, you will enter this phase on the 5th day. For those who took 20 minutes, you should be here on the 7th day.
As a beginner, you should focus on building a daily routine instead of an advanced spinning bike workout, you need to maintain the spinning bike routine as you are doing now. If you follow all of these points covered above, you can avoid many difficulties and get the most out of regular spinning exercises.
Remember to wear appropriate clothing. Just remember all of these things and you will find that a week is enough to go from a novice rider to a keen rider.