Spin Bike Workouts for Beginners – 7 Days Complete Guide
Spinning is effectively one of the most result-inducing workouts that you can adopt. If you are a beginner in spinning this Spin Bike Workouts for Beginners routine will help you a lot.
Indeed, several experts highlight the immense fitness and health benefits brought on by this particular form of workout. From an improved lung and cardiovascular capacity, spinning has been shown to drastically improve your overall health and help you avoid medical issues like diabetes or obesity.
The ideal weight-loss tool, spin bikes can also allow you to burn up to 1000 calories per hour by drawing most major muscle groups of your body into the workout.
Setting Up Your Spin Bike Properly
Setting up your bike for the first time can be a bit intimidating, but if you are attending a class there will be instructors there to help you do it correctly. There are many factors that go into adjusting your bikes, for example, your height, length of your legs, arms, and torso. Some general rules of thumb:
- Your knee joint should be slightly bent when your legs reach down to the lowest part of the stroke.
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- Your seat should be about hip height when you’re standing.
- The position of the handlebars is based on personal preference, however, for beginners keeping them slightly higher might be better.
- If you don’t quite understand how to set everything up, don’t stress. Everyone was a beginner at one point, so there will always be people willing to help you out.
Spin Bike Workouts for Beginners
Once you start routine spinning exercises, you should not stop unless or until you achieve the desired results. Here are some tips about spin bike workouts for beginners.
Day 1: Aim for 20 – 30 minutes
As a beginner, you might wonder how to start your spinning exercise routines once you set up the spin bike. For beginners, 20 – 30 minutes of cycling on spin bikes is sufficient. Set the flywheel’s resistance to a value which allows you to cycle for half an hour. Keep in mind that there’s no definite value here because a certain level of resistance may be too much for your body while too light for another beginner. If you feel like the resistance is too heavy, at that point adjust it to help you achieve that 30-minute workout.
Day 2: Pedal Faster
On the second day of spinning workout, ensure you improve and increase your cycling speed. This time around, you don’t need to adjust the resistance. Your aim should be to spin for at least 30 minutes with the same level of resistance that you fixed on your first day. The goal is to not only attain the 30 minutes of a workout but also help your body get used to spinning as a routine activity. Just through setting appropriate resistance will you be able to keep improving your ability.
Day 3: Make It 5 Minutes Longer Each Day
With the same pedaling speed from Day 2, add 5 minutes to your exercise. You might feel the resistance lighter than before on Day 3 so I recommend you increase the resistance a little higher. If you’re still not accustomed with the current flywheel’s resistance, then feel free to keep it for now. You can stop adding 5 minutes to your routine once you achieve 45 minutes of working out. This time period is enough for you to burn 750 – 1000 calories each day. If you started at 30 minutes, then you will be at this stage by Day 5. For those who went for 20 minutes, you should be here on Day 7.
Day 5 or Day 7: Switch between Fast and Regular Cycling
After reaching the 45 minutes workout, you can introduce different cycling speed at regular intervals. You can decide to start the exercise with a standard cycling speed for the first 5 minutes then switch to a higher speed for the next 10 minutes. After cycling for 10 minutes at high speed, you should go back to the normal pace and alternate the rate until the end of the training duration.
You should keep up the workout routine at that pace until you are ready to advance the spinning workout to the next level. Always remember to wear fitted exercise clothes since baggy outfits may get stuck on the best spinning bikes especially when carrying out rigorous training. A tank top and a bike short are great choices that enable you to move your body freely and easily. Your selection of workout apparels should enhance the spinning experience and lower chances of getting stuck on the bike.
As a beginner, you keep your spin bike routine like that for now until you become prepared for the advanced spin bike workout. If you observe all these Spin Bike Workouts for Beginners guiding tips, you are likely to avoid numerous difficulties and reap the maximum benefits of the regular spinning workout. Remember to wear fitted clothes. Just keep all these things in mind and you’ll find that one week is sufficient for you to jumpstart from being a beginner to a passionate spin biker.