Sit & Spin Exercises

Walking into a gym can be rather intimidating if you are not in good shape. You may even view indoor cycling as pointless because you would rather be outside. The classes often include strength building and speed drills with low or high resistance, which is similar to what is experienced on an outdoor ride. Whether you are a beginner or an advanced spinner, this program may be ideal for you. Sit and spin exercises are low impact, provide benefits for anyone regardless of age or health and are changing the views on health and fitness throughout the world.

  1. Definition

    • Spin bikes and stationary bikes are not the same thing. Spin bikes are built to mimic real bikes by using a weighted flywheel on the in the front. When you stand up on a spin bike, it feels just like riding a real bike up a hill.

    Expectations

    • Motivational instructors and energizing music in a group setting provide an awesome experience. Beginners should be taught how to properly set up the bike that they will be using.

      Learning the basic techniques of climbing and flats with a limit on standing movements are taught. As your body strength increases, standing movements will be added.

      Proper alignment of the body will be mastered. This will keep the chance of injury down on a low level.

    Helpful Hints

    • Always have water and a towel available during exercising. Wear a heart rate monitor, stiff-soled or cycling shoes and padded shorts (or use a gel seat).

    Beginning the Journey

    • As a beginner, sit and spin exercising will be a little awkward at first. Sometimes you will find the cadence, then realize what it is supposed to feel like. Once you discover this, finding your own biking style will move you into the advanced beginner stage.

      Find your cadence: Your cadence is the combination of speed and resistance that causes a reaction in your hamstrings. It is the point where the quadriceps no longer overpower the hamstrings.

      What to look for when purchasing your own spin bike: Seat and handle adjustments are extremely important when purchasing or even using a spin bike. Cheaper versions of the bikes will allow for height adjustment but no fore and aft adjustments that compensate for the length of the arms, legs and torso.