Seemingly simple, but quite effective, exercise bikes are becoming more and more popular every year, thanks to the emergence of group fitness trends such as spinning or cycling. Effective cardio training on spin bikes accompanied by energetic music has won a huge number of fans. The fitness industry has not abandoned fans of home workouts and has given the opportunity to choose a “high-profile” exercise machine for every taste.
Rating
The best spin bike according to reviews Clear Fit CrossPower CS 1000
Advantages:
- Comfortable sitting
- Steering wheel and seat adjustments
- Good load
- Quiet
- Affordable price
Flaws:
- No heart rate sensors
- Tough
The best magnetic spin bike Bronze Gym S800 LC
Advantages:
- Quiet
- High quality build
- Adjusting the seat and steering wheel
- Smooth load switching
- Does not require a network connection
Flaws:
- Wide and soft seat
- No heart rate sensor
Best electromagnetic spin bike ProForm TDF 5.0 (PFEVEX71916)
Advantages:
- Has a heart rate monitor
- Wireless heart rate sensor
- Adjusting the seat and steering wheel
- WiFi
- Building a route and training
Flaws:
- Price
Best belt spin bike Clear Fit CrossPower CS 1000
Advantages:
- Transport wheels
- Seat adjustment
- Qualitative
- Strong
- Comfortable
Flaws:
- One training program
- No heart rate monitor
- A bit heavy
The best inertial spin bike FAMILY FS 40
Advantages:
- Transport wheels
- Seat adjustment
- Qualitative
- Price = quality
Flaws:
- No steering wheel adjustment
- No heart rate monitor
The best spin bike for the gym Sole Fitness SB900
Advantages:
- Reliable and high-quality assembly
- Adjusting the seat and steering wheel
- Possibility of professional use
- Compact
- There is a wireless heart rate sensor
Flaws:
- Price
The best inexpensive spin bike Sport Elite SE-4610
Advantages:
- Has a heart rate monitor
- Has a heart rate sensor
- Adjusting the seat and steering wheel
- Transport wheels
- Design
- Quiet
Flaws:
- Simple computer
Spin bike for triathlon
Triathlon is one of the most popular cycling options in the modern world. And athletes who practice it professionally need to train not only during the season, but also when the weather is not at all favorable to it. In this case, a spin bike will be the most successful solution, since in its configuration, fit and available load levels it most closely matches the sports equipment used in real “combat” conditions. We can say that this is a very good alternative to the machine on which triathletes prepare for competitions. This will allow you to maintain good shape and achieve really good results in sports activities.
How to choose
Load system
Cycle bike manufacturers offer fitness equipment with 3 types of load distribution systems:
- Magnetic. The flywheel of an exercise bike is surrounded by magnets, which, when brought together, form a magnetic field and increase the resistance of the pedals. Such bikes operate silently, smoothly, and evenly, but they are expensive and do not always distribute the load accurately.
- Belt. A belt is pulled onto the flywheel to control the resistance of the pedals. This spin exercise bike is easy to use, has a low price, but wears out quickly and is not suitable for intense training.
- Electromagnetic. An advanced system that runs on electric current. Allows you to accurately set the mode, monitor the user’s performance during training and, based on them, build a ride with the desired resistance. The disadvantages of such bikes are their high cost and the need to connect to the network.
- Inertial. The level of resistance is determined by the flywheel and the pads adjacent to it. The tighter they are, the harder it is to pedal the exercise bike. The trainer has a smooth ride and a wide range of loads, but the weight of a spin bike with an inertial system is higher, it is noisy and wears out quickly.
Adjustments
Spin bikes have 2 options for adjusting resistance: manually (by rotating the knob) or electronically (by selecting a program on the control panel of the exercise equipment).
Smooth ride
Bikes that simulate riding a racing bicycle have a flywheel weight of 10 to 20 kg, which allows them to ensure maximum stability of the simulator and uniformity of movement. The higher the mass, the smoother the acceleration and braking.
Maximum user weight
Spin machines have a heavy flywheel, which means they can support a lot of user weight. The weight limit for different bike models ranges from 120 to 180 kg.
User height
On a bike that replicates riding a speed bike, the seat and handlebars are adjustable in order to change the load on the muscles and adjust the simulator to a specific athlete.
Choosing between a horizontal and vertical exercise bike
Modern exercise bikes can be divided into several main categories based on the type of design. Exercise bikes with an upright seating position are the most accurate repetition of classic bicycles in terms of seating position, position of the steering wheel and pedals. These models are most popular precisely because the process of managing them is the most familiar to users.
However, at present, variations with horizontal landing, which have a number of undeniable advantages, are also beginning to gain popularity. In particular, it is worth noting the fact that this version of the simulator provides a landing in which the load from the entire body is removed and transferred exclusively to the legs, which allows for more effective training without additional fatigue due to the involvement of the whole body in the work. However, weight loss on such a simulator still occurs somewhat more slowly due to less activity.
The benefits of cycling training
It brings particular benefits to the respiratory and cardiovascular systems, as well as to the veins of the lower extremities with the initial signs of varicose veins. Girls appreciate it for the opportunity to work out the buttocks and thighs, and boys for the opportunity to strengthen their shoulders and torso. This sport is definitely worth making up your own mind about!
Many girls and boys have chosen cycling as their main fitness area; Their reviews indicate that this type of fitness helps:
- tighten the body, make it more prominent and slender;
- quickly lose extra pounds;
- maintain good shape;
- increase endurance;
- recharge your batteries;
- relieve stress.
Cycling training for health and good mood
Cycling will perfectly strengthen the cardiovascular system and help tighten problem areas, help relieve stress and recharge your batteries!
Cycling is perfect for those who love cycling but cannot ride a bike either due to weather conditions and cold, dangerous roads, fear of dogs or mud. Many men and women engage in cycling only in cold or slushy seasons, and in the summer they switch to a regular bicycle.
Riding a bike is fun and safe
Cycling is perfect for those who love cycling, but cannot ride a bike for some reason. Fitness cycling will provide you with warmth, music, good company and at the same time a decent workout.
Cycling can be an amazing way to relieve stress and excess tension. During intense exercise, you can imagine all the negativity that has accumulated in you and throw it out of yourself by kicking as hard as you can. Great exercise, try it.
Cycling will help relieve stress
Exercises
The training lasts on average 45 minutes. Beginners train for half an hour, experienced cyclists – up to 90 minutes.
Regular lesson time is distributed as follows:
- warm-up part – 10 minutes;
- main part – 30 minutes;
- stretching – 5 min.
The set of exercises consists of dance movements, one- and two-handed push-ups, bending, alternating standing/sitting positions.
The exercises vary and depending on the chosen mode, there are much more of them than on an exercise bike - climbing a mountain, riding on a highway or rough terrain, even an extreme journey through the sand.
Training Features:
- The exercises are performed to rhythmic, energetic music.
- Classes are held at a high pace, in continuous movement, during rest - slow riding on a spin bike.
- The workout can take place in a sitting or standing position, depending on the goals of the workout.
- Operating modes, power resistance, and pedaling rates are constantly changing.
- Aerobic cardio exercises are organically combined with strength elements, loading with dumbbells, and a ball.
- The technique of performing the exercises and your well-being are controlled by the trainer.
Equipment
For cycling, you can wear either a regular T-shirt and shorts, or cyclists’ equipment: a jersey and shorts with a cycling diaper. Do not wear wide trousers - they may get caught on the pedals.
Regular hard-soled sneakers or cycling shoes - the choice of shoes will depend on the level of the studio where you work out. Some clubs use trainers with contact pedals, while others use standard ones.
Water and a towel in cycling are as important as having shoes on your feet. With such a workout, you will sweat seven times, and without replenishing lost fluid, you simply will not be able to complete the workout and will harm your body.
Contraindications
Before starting classes, you need to consult a doctor to rule out contraindications. These include:
- hypertension, angina pectoris, tachycardia;
- severe visual impairment;
- cardiac asthma;
- diabetes;
- haemorrhoids;
- thrombophlebitis or thrombosis;
- kidney problems;
- back and knee injuries;
- vestibular disorders;
- phlebeurysm;
- neoplasms.
It is recommended to skip training in case of exacerbation of infectious and chronic diseases, fever, symptoms of ARVI, or recent surgery.
Setting the machine parameters before use
- Seat level adjustment. It must be suitable for the height of the person training. In order to understand whether the height is set correctly, you need to sit on the seat and put your foot on the pedal. Then put the pedal in the “top” position. If there is a vertical line from the knee to the toe, then the parameter is set correctly.
- Setting the steering wheel height. There is a direct relationship here: the higher a person’s physical fitness, the higher the level of steering.
- And the final step is to adjust the resistance and other factors according to the physical level. user preparation.
It is worth remembering that to achieve maximum training efficiency, you need to set the settings to suit your level of training. Do not overestimate your strength, because this can harm you.
pros
- High energy consumption. By doing cycling, you can quickly lose weight. Each hour of active training burns from 600 to 800 kcal, per week it turns out from 1800 to 4000 kcal. You can get your body into athletic shape for the benefit of your body.
- Deep study of many muscle groups, pumping of internal muscles. Muscle tissue is preserved, fat tissue is lost - a favorable balance for a slender, sculpted body.
- Increasing endurance and reserves of the cardiovascular system. Cardio training improves the condition of the heart and blood vessels, all internal organs receive more oxygen and stop suffering from hypoxia.
- Self-confidence and personal growth. Training requires effort and overcoming. Group classes help to reveal the capabilities of the body and character, and raise self-esteem.
What muscles work?
When working on an exercise bike, the muscle groups of the lower body are worked out first:
- Buttock muscles
- Quadriceps
- Hamstrings
- Muscles of the inner thighs
- Calf muscles
But the miraculous effect of cycling training on the body does not end there, since more than one centimeter of muscle tissue is left without work:
- The muscles of the lumbar region and abs contract intensely.
- The load is distributed to the back muscles.
- The chest muscles are well worked out.
The main muscle of our body is the heart. During intense cardio training, our heart receives optimal load, due to which its work in transporting blood in the body is normalized. As a result, blood circulation improves, organs are saturated with oxygen, and metabolism is normalized.
Beginner mistakes
- Chasing results. During training, do not chase after those who are more experienced than you. Increase the load gradually.
- Eat a large meal before classes. If food does not interfere with calm skating, then during a high-intensity training it will give you unpleasant sensations. Finish eating one and a half to two hours before the start of class.
- Cycling at home. You shouldn’t blame YouTube if you’ve never been cycling. Take several classes in a group under the supervision of a trainer who will help you set up the exercise machine correctly and teach you how to perform exercises without harm to your body.
- Ignoring stretching. Stretching is of great importance because it will help the muscles recover faster and avoid delayed onset pain syndrome, when one or another part of the body hurts on the second day after a hard workout.
Read next: 10 popular apps for cycling training
