Doing spinning at home involves performing a physical exercise with multiple benefits without giving up the comfort of home. It is an aerobic activity in which pedaling frequency, resistance and intensity changes come into play.
Spinning has cardiovascular benefits , strengthens and tones muscles, helps lose weight and prevents pain and injury. But to get the most out of all its benefits, it is necessary to take into account a series of basic rules . We review them below.
1. Choose the right bike
Keep in mind that a spinning bike has a specific type of transmission and resistance. Other parameters to consider are the weight of the flywheel and the monitor. In Spinning Bike they offer exhaustive guides not only on bicycles, but on all the accessories you need for a most complete spinning session.
Each model has its pros and cons . A chain drive bike, for example, has a more realistic feel and is cheaper, but it will also make more noise. The belt drive costs more, but is quieter and requires minimal maintenance.
2. Adjust the bike
Like any fitness device, the spinning bike is something that you must calibrate well if you want to avoid injuries and muscle pain. You can start with the adjustable saddle . To ensure the correct height, stand next to the bike and place the saddle at hip height. When testing, remember that your legs should have a slight bend when you are at the bottom of the pedal stroke.
As for the handlebar, it is normally started from the same height as the saddle . If it is too low it will cause discomfort in the arms and neck, so it will have to be readjusted. It should also be at a certain distance from the saddle so that the knees do not collide, so move the latter horizontally if that is the case.
The pedals may have cleats to place your feet, so you need to adjust the straps . They should be tight, yes, but loose enough to be able to change the position without problems.
3. Gear up before you start
To start your spinning session, have water or an isotonic drink handy to keep you hydrated, as well as a towel . They are key to preventing dehydration in spinning and ensuring a comfortable activity, but what will be most decisive is the training clothes.
The best spinning shoes are those with a non-slip sole , which will not be an obstacle if you pedal at high speeds. If your bike’s pedals don’t have cleats, you can buy specific shoes that do.
Spinning tights and pants , on the other hand, have special padding that will prevent excessive discomfort in the pelvic area. It is common to experience them when you spend more than 15-20 minutes on the bike, going up and down, and it is common to exceed that time.
Gloves are not essential, but they do increase the level of grip on the handlebars . They will be useful in sessions with a lot of ups and downs, or in which high speeds are used.
4. Watch your posture and stretch
Avoid forced postures for a long time, which increases the risk of discomfort and injury.
Remember that you must do force with the abdominals more than with the arms , because it is necessary to avoid overloading the shoulders. Your elbows should be bent while you remain seated, and your hands should rest lightly on the handlebars.
For your lower body, make sure your knees don’t angle too far ahead of your toes . If so, you will need to readjust the saddle. Keep your hips fixed, work your legs well and adjust the toe clips well so as not to slip.
On the other hand, it is always advisable to dedicate the first ones to warming up/stretching the muscles . Work about 15 seconds with each group before getting on the bike: shoulders, biceps and triceps, back and pecs, neck, hamstrings, quads, glutes and calves.
5. Evaluate an online gym
To spin at home, the cheapest and easiest way is to watch videos on YouTube . The platform has specific indoor training channels, whose owners offer a wide variety of virtual spinning classes. They are a good start.
In spinning training, seated pedaling is combined with upright pedaling, as well as transitions between both postures . An online gym can offer personalized classes adapted to different levels and objectives, and in some cases they also offer dietary guidelines and options to see individual evolution.
What it is about is getting to be on the bike between 20-30 minutes and an hour continuously , and vary intensity, resistance and speed. This will be how you notice results such as weight loss.
In short, the keys to practicing spinning at home are choosing good equipment, making the necessary adjustments to the bicycle, stretching and monitoring your posture. In this way you can take advantage of its many benefits that practice has without risking injuries.
Be that as it may, at home or in the gym, we recommend you take a look at our spinning guide for beginners for more information.
