Home fitness has gradually become a mainstream way of exercise, spinning has become a popular way of fitness for many people. So for beginners, what to know about your first spin class?
How long is a good first ride?
For beginners to spinning, I recommend 20 to 40 minutes.
Beginners who have just started to exercise with spinning bikes should not ride too fast, and the time is generally 20-40 minutes. If you feel tired, you can ride slowly for 2-5 minutes every other period of time to restore physical strength. For fashion-forward and passionate young people, you can play strong spinning music and use more intense cycling patterns, such as hills and sprints, for better results.
How do novice riders adjust resistance?
The size of resistance is not equal to the effect of weight loss, and different resistance brings different exercise effects. Although spinning is a good exercise for weight loss, we need to control the intensity within the heart rate range of aerobic exercise, so as to help burn fat to lose weight.
Low resistance helps exercise the heart and lungs
If you want to effectively improve cardiopulmonary function, it is best to choose the mode of less resistance and faster speed, so that our heart rate can reach more than 85% of the maximum heart rate.
Moderate resistance can reduce fat and weight loss
If your main purpose is to lose weight, you can adjust the spinning bike to medium resistance, and the cyclists’ heart rate should not exceed 65% of the maximum heart rate, and continue cycling for about 30 minutes, so that more fat can be burned to supply the cyclists’ energy.
At the same time, remember to pay attention to deepen breathing when riding, which is not only effective for weight loss, but also improve cardiopulmonary function.
Alternating high and low resistance helps build leg muscles
Spinning bike has a variety of riding modes, such as climbing, flat road, etc., through alternating cycling mode can improve the strength and endurance of legs and effectively prevent the generation of thigh bone diseases, fully exercise the heart function, but also can increase the freshness of sports and cycling fun.
It is especially suitable for people who have just used spinning bikes for exercise and have poor leg strength.
What should I wear to a spin class?
It’s important that you dress properly for spin class because they can be intense. Improper gear can not only make you uncomfortable, but also put you at risk for injury. Many spin classes require clip-in shoes, so you will either need to purchase your own spin shoes or rent some from the studio.
An athletic tee shirt or tank top paired with a pair of performance leggings is a great fitness clothing to wear to spin class. Pro tip: If you have an Apple watch remember to put it on theater mode. The extra light from the watch can distract your fellow cyclers in the dim room.