One of the best ways to enhance your aerobic fitness and reduce your chance of injury is by mastering the concepts of indoor cycling. The Spinning® approach toward fitness outlines certain parameters for using stationary bikes to reach one’s fitness goals. Some of the areas covered include:
- - Positions and core movements;
- - Target heart rate monitoring;
- - Aerobic base building;
- - Cadence ranges that are adjusted to various outdoor terrains; and
- - Cadence and resistance as it relates to training or losing weight.
Aerobic Base Building
One of the fundamental techniques followed by beginning cyclers in a Spinning® program is aerobic base building. That’s because aerobic base building advocates building up your aerobic capacity to a level from which you can advance. Generally, exercisers are advised to build their aerobic base for a period of four to eight weeks before they include anaerobic exercises into their workout routine.
The Target Heart Rate
Target heart rate monitoring is another important concept. To make sure that you are getting the maximum benefit from a Spinning® program, you need to make sure that you are exercising in a zone that is conducive to your age and fitness level. To determine your workout zone or heart rate, subtract your age from the number 220 and multiply the answer by 70% - that’s the targeted zone you want to achieve.
Purchase a Heart Rate Monitor
Whenever you’re working out, you can check your heart rate by taking your pulse for six seconds and counting the beats. Attach a zero on the number you get and that’s your heart rate. Or, make the process even easier by purchasing a heart rate monitor.
Take a Free Spinning® Class
To learn about the concepts of indoor cycling firsthand, join a Spinning® class at your local fitness center. That way you can familiarize yourself with the Spinner® bike and become accustomed to its use. You can even take a free class so you can become better acclimated to the routine.
Familiarizing Yourself with the Spinner® Bike
Basically, the concepts for indoor cycling in a Spinning® program are more easily understood once you become acquainted with the Spinner® bike and its features. How you sit on the bike is also important as your knees should slightly bend as you push the pedals down. In addition, the hands and arms should be comfortably placed when using the handlebars so your elbows are slightly bent as well.
Using the Handlebars
When you are just starting out, keep the handlebars at a higher level. As you get used to the Spinning® routine, you can continue to lower them. After a couple months of indoor cycling, the handlebars should be at the same height as the seat.
Maintain Your Own Pace, or a Speed that’s Comfortable for You
Again, how you sit and where you place your feet on the pedals are both important in order to receive the most benefit from any Spinning® routine. Feet should sit on the center part of the pedal and should be securely affixed while cycling. In any Spinning® program, you are only competing with yourself. So, whether cyclists in your class move faster or slower, their own individual pursuits do not pertain to you.
Learn More about How the Spinning® Program Can Benefit You
Learn more by visiting the Spinning® website. Not only do we offer indoor cycling at various facilities nationwide, we also provide Spinning® instructor certification, along with an array of Spinner® bikes and accessories. Check out Spinning® for all the exciting details.