The Best Indoor Bicycle Exercises

Indoor Spinning Bikes Are Versatile

It is the beginning of a new year. The holidays are over and scores of people are ready to make the effort to eat right and exercise. The majority of New Year’s Resolutions include losing weight and getting healthier. Luckily, stationary bikes, or indoor spin bikes, allow users a great deal of versatility and features. Indoor cycling bikes allow people to exercise irrespective of weather, timing, and outdoor conditions. This allows people to be more consistent and achieve larger gains. Exact measurement and adjustments/variations help to create goals and challenge oneself in a number of ways. This is useful for beginners and experts alike. Using an indoor bike is low-impact and unengaging of the upper body (which may be too difficult for many users). This feature makes it excellent for injury rehabilitation. In fact, physical therapists use them regularly for their patients.

Why Exercise On An Indoor Cycling Bike?

Some people want to begin an exercise regimen to lose weight. Others simply want to begin or maintain a healthy lifestyle. Whatever the reason, making fitness and exercise a part of one’s life can improve quality of life significantly. Exercise releases endorphins, increasing pain control and feelings of wellbeing. It improves cardiovascular health, mood, joint function & range of motion, flexibility, muscle tone & integrity, and plays a protective role with regard to many illnesses. It often mitigates the ill effects of many diseases, causing people to feel better. This is not a comprehensive list, and the type of exercise may play a role in its possible benefit. However, it is clear that regular fitness improves wellness. As mentioned earlier, an indoor cycling bike makes exercising easy and possible for those who have trouble being active in other ways.

What Exercises Can You Do with An Indoor Cycling Bike?

spin bike exercises

If you want to use an Indoor Cycling Bike for weight loss, or to just alter a routine that’s gotten banal, try an interval programme. This entails repeatedly cycling through easy, moderate, and difficult bursts. This creates the best fat-burning scenario and keeps you fully engaged. You can engage the resistance to make cycling progressively harder.

To get the most from a workout, you can incorporate a heart rate monitor into your workout. Some bicycles have built-in monitors. To do this properly, you should find what your maximum heart rate is, the peak heart rate for women is often calculated by subtracting your age from 220, however this method has been debated. With the heart rate value, see this guide to determining your target zone in which you’d get the most out of your workout.

High Intensity Internal Training (HIIT) is another method that utilises alternating low and high intensity spurts. High intensity exercise is carried out for 30-90 seconds, followed by a rest of double that time. With time, the goal is to increase the high intensity portion and decreasing the required rest time. This workout is helpful because, even after exercising, the body increases its oxygen intake to overcome the deficiency caused during exercise.

Most indoor cycle bicycle exercises begin with a baseline and incrementally increase one’s stamina for high-intensity vs. low intensity work. You can find a myriad of specific workouts online, in which specific timings and resistance values are suggested. With these, you can create interesting and novel regimens, curtailing the boredom that can result from using cardio machines. People who are using the bicycle for lower-intensity workouts can also follow the same principles with less stress on the back and joints than other cardio machines/exercises. Hence, indoor cycle bikes make exercise possible and enjoyable for a wide spectrum of people. In beginning the regimen, purchasing a machine can be overwhelming and confusing. Our exercise bike reviews guide can help streamline the process for your indoor spin bike purchase.

About the Author Jess Cartwright

Hey, I'm Jess. I'm a beauty therapist turned part time personal trainer. I specialise in helping people become the best versions on themselves. In doing my previous jobs I have gained a wealth of knowledge which I can share with you through the products I recommend.