Beware of heart failure!
Nowadays, we’re facing lots of obesity. It is eventually will kill us slowly. As you know there are a lot of diseases caused by obesity. And we have to prevent that and change our lifestyle by doing a healthy diet and start exercise. Starting right NOW!

What is Spinning Bike?

                                   

Spinning bike class or RPM are opened as there is more demand of various static bike exercises. Spinning exercise or RPM is in-class exercise using static bike, supported by attractive choreography and music. An instructor will guide the speed and the choreography, just like in aerobics exercise. Want to burn more calories to get rid of your fat while having fun? Spinning Bike Exercise is one of the best choices. You can try our 4 spinning bike exercise movement while turning on your favorite music. And it’s a really safe exercise for everyone, because there will be no injury for your knee. 

4 Spinning Bike Exercise Movements
Before starting spinning exercise, you stretch for 5-10 minutes and then hop on the spin bike and start spinning. You should do warm up for about 5 to 10 minutes. Do it with gentle resistance. You want to warm up the muscles and slowly wake up your heart. The warm up will get blood pumping through your system.

1.       Seated Flat
Seated position, with both hands hold the handle-bar relaxed.
Function: to build stamina and strength.

2.       Standing Flat
Standing position and keep your butts not far away from saddle.
Function: to increase body resistance.

3.       Seated Climb
The position is just like seated flat, but with heavier weight. Upper body position is bending a little, as if you are riding a bike on a sloping road.
Function: to strengthen and tone your inner and outer thighs muscles.

4.       Standing Climb
Standing position and bend your upper body a little. You should this movement with heavier weight.
Function: to strengthen your legs muscles.

After finish don’t forget to cool down for 10 minutes at a very easy spin with little to no pressure. And then slowly get off your spin bike and stretch for 10 minutes.

Benefits of Spinning Bike Exercise

§         Spinning Bike helps to give your body a great cardio workout, strengthen your muscles and increase endurance levels.

§         Burn 400-600 calories by having one session (45 min).

§         Tone your thighs, calves. Spinning exercise targets specific muscles in your body. It works the quadriceps, hamstrings, hips, calves and even the abs.

§         Fun and variative exercise with choreography and music. Get your own choice of good and fun music right now to increase your exercise spirit!

Tips for a Better Result

§         Wear tight pants to minimize friction when paddling.

§         Set the bike before starting spinning exercise. Adjust the saddle to your hip high. Ideal seated position is, when your knees are not bent or locked straight while paddling your bike.

§         Adjust the handle-bar till it's in most comfortable position, and won't cause you neck and back pain. For you who have back pain problem, adjust your handle-bar higher to avoid pressure on your back.

§         Prepare your drink bottle to avoid dehydration. Choose carbonated drinks to keep your stamina high.

§         As spinning exercise is a high intensity aerobics, you might be exhausted after few minutes. Don't force yourself; if you’re tired just slow down and keep paddling!

§         The key to getting a good workout on any exercise bike is the resistance you feel when pedaling.

How to Build Strength Endurance

1.       Don’t forget to warm up for about 10 minutes

2.       Start the first of three 10-minute intervals by increasing the resistance to the point where your cadence is 50-60 revolutions per minute. This should feel hard but not so hard that you can’t pedal smoothly. Be sure to maintain good form in the upper body, letting the legs do all the work.

3.       Avoid pulling with your arms. Your heart rate will slowly increase but you should not feel out of breath. Be sure to pedal all the way through the 360 degree stroke, pulling up and pushing down, staying smooth. It should feel like you’re grinding up a steep hill, and really good music helps a lot at this point.

4.       After 10 minutes, let up on the resistance so that you can spin easily for a 5-minute recovery.

5.       Increase resistance again to the same pressure as the first interval and repeat it two more times: 10 minutes hard, 5 minutes easy.

6.       After finish don’t forget to cool down for about 10 minutes with light resistance. And then stretch your arm, leg, and thighs.  

Tips for Buying Stationary Bike

1.       If you want a more consistent and quiet resistant training bike, go with the magnetic resistance style. You will find that some bikes come with pushbuttons or knobs to control the magnetic resistance levels and experts say you should choose the pushbutton models.

2.       For pricing, exercise bikes are all over the board. You can buy decent Proform or Fitness Quest exercise bike for under $500 but you will sacrifice on some of the options we noted above. If you go up to the $500-$1000 price level, you will get a good exercise bike with magnetic resistance, top quality consoles, built-in workout programs, heart rate monitors, and foot straps.

3.       If you can afford a high end bike, consider the Life Cycle or luxury Tunturi exercise bikes that cost over $1000. Anything over $1000 will be similar to what you find in your local health club. They should provide an extremely smooth ride, advanced programming, durability and a solid warranty.