When it comes to describing the exceptional benefits spinning provides, the list can go on and on. There are numerous ways in which spinning benefits your health and improves your overall level of fitness. You are burning calories doing something you enjoy. Staying active through bike spinning goes a long way in improving your heart health, building muscles, strengthening your core, and enhancing your mental health.
Starting on a spinning bike training plan can seem challenging at first, but there are a few things you can do to make your experience more pleasant. It is important for you to understand that spinning requires riders to step outside of their comfort zone. They will be required to go speeds they are not used to and work at resistance levels they may have never used before. Over time, your body will adjust to the process so you can focus better mentally and physically on the task.
Before You Start
If you are new to spinning, it is important to take a few precautious steps before beginning your spinning bike training plan. Prior to beginning any exercise regime, it is important to consult with your primary care physician. Spinning is an intense cardio workout, so it is important that you are physically able to handle the program. You will need to be willing to dedicate time and energy to your spinning plan and accept both the positive and negative experiences you have with it.
A lot of people tend to psych themselves out thinking they are going to experience horrible leg pains. This is not entirely true. Most people actually feel pain in their thighs rather than their legs. Although it is not possible to avoid pain entirely, a lot of people find having adequate thigh support truly beneficial for reducing the amount they feel.
What Helps When Starting out?
When working out, it is important to make adjustments when necessary. If a resistance level or tension is not working for you, you are free to adjust it whenever you like. It is important that you don’t make the tension too easy or you will not get the exceptional workout you desire. Aim to keep the tension level challenging enough to ensure you are able to reach your fitness goal. In order to be successful with spinning, it is important to be consistent. Once you start working out, you shouldn’t stop until you reach the results you desire.
Following a diet plan that includes many vegetables and fruits and foods high in protein will help your body adjust to the workout plan. It is important to eat one and a half hours before you spin as well as within 30 minutes after you finish. This will help boost your energy levels prior to workout and heal your muscles with protein after.
How to Begin
When beginning a spinning bike training plan, most users find it most beneficial to step up their progress over several days. Focusing on a different goal each day will help your body adjust accordingly. Below, I will highlight what you should spend the first seven days of your spinning bike training plan doing.
As you begin your spinning bike training plan, aim for a 20 to 30-minute workout. As a beginner, it is important that you do not jump ahead or try to burst into a high training program immediately. Instead, go steady and give your body time to adjust to the new workout.
Adjust the flywheel to a resistance that allows you to spin for the target time. There is no standard level of resistance as each person is different. Choose the level that works your muscles but doesn’t force you to take breaks throughout the process.
One the second day of your spinning bike training plan, focus on pedaling faster. Once you found the resistance level that works for you, it is time to speed up the pace. You should not be adjusting the resistance level you found yesterday. Instead, spend this day pedaling as hard as you can for at least 30-minutes.
Days Three to Five
By the third day, it may not be as difficult to maintain a steady pace at the selected resistance level. You may want to adjust the level and make it a little more difficult for you. You should be able to keep the pace at your new resistance level and add five extra minutes per day to your routing.
On day three you should spend 35-minutes spinning and increase to 40-minutes for day four and 45-minutes on day five.
Days Five Through Seven
Once you reach the 45-minute workout time, you are ready to establish regular intervals. At this point, you are ready to begin your spinning plan.
Spin to Slim Spinning Plan
Here is an idea of a plan that incorporates intervals into your spinning routine. This plan highlights a 45-minute workout that helps users get in shape and improve their cardiovascular health. It is recommended to set a stopwatch to complete this plan so you know when it is time to transition to the next part.
Start to 5 minutes
Warm up: Begin by pedaling at a moderate speed (around 80RPM). Use a light tension during this time.
Between minutes 5 and 9
Increase your resistance moderate. Continue pedaling between 70-80RPM. During this time, you will want to sit for one minute then stand for one minute. Repeat this cycle until you reach the allotted time.
Between minutes 9 and 13
Decrease your resistance to a light lever. Increase your pace to 85-100RPM. You will want to remain seated during this time frame.
Between minutes 13 and 16
Stand up on your bicycle and continue pedaling at a high rate (between 85-100RPM). Continue this time cycle at a light tension level.
Between minutes 16 and 23
At this time you will want to perform the most intense part of your workout. You will increase the tension to a very high level and maintain a speed of 40-50RPM. You will want to stand up during this part of the workout and continue increasing the tension slightly every minute.
Between minutes 23 and 34
Repeat the steps in minutes 9 to 23.
Between minutes 34 and 42
Decrease your resistance down to a light level. Stand up and continue pedaling at a very fast rate (between 100-125RPM).
Between minutes 42 to 45
Cool down. You can now sit down and continue your workout until the time expires. You will want to change to a light resistance level and continue pedaling at 80RPM until you reach 45-minutes.
Stepping up into this plan over a seven-day cycle will help you achieve the most out of spinning. The 45-minute workout time will help spinners burn between 750 and 1000 calories per workout, which will greatly boost their chances of achieving their ultimate fitness goal. Turn up the music and get started using your own bike with a stand or an exercise bike machine.
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