There is an endless stream of regular training, from dancing cardio and running to weightlifting and cycling. Each of them has its fair share of benefits and challenges, but if you’re looking for a fitness modality that will raise your heart rate and make you smile, look no further than indoor cycling.
Indoor cycling helps increase cardiovascular fitness, helps the heart and lungs work better overtime, but has no effect. In other words, if you are dealing with any injury that interferes with your regular routine, dealing with a few sessions on the bike can give your body the rest it needs without the force of impact.
There are many different indoor bikes to choose from, including the turbo trainers used with your regular bike, with speed bikes that allow you to pedal against different levels of endurance and smart bikes that can do both – accurately recreating them. the sensation of road cycling, or the opportunity to participate in a live spin session.
“Spin biking is great fitness equipment because it provides cardio training, but also strength training for the legs,” says Lauren Wilson, Senior Master Instructor at NASM CPT and CycleBar. “It has little impact, so it’s easy on your joints and doesn’t cause much wear and tear on your body.”
Ready to get in the seat? Before you do, here are a few things to keep in mind: First, most indoor bikes allow users to “shrink” or ride pedals that are specifically attached to the pedals. Cutting will help you make better use of your muscles and help you get more out of your workout.
Second, you can control two things on a spin bike: endurance and the speed at which you move your legs. The resistor is controlled by a small button between the legs. The less resistance you have, the faster your cadence or speed will be. This is often articulated in RPMs or revolutions per minute. A faster RPM would be north of 75, and a slower RPM (with heavier resistance) could be between 40 and 65.
Being a smart bike will give you many more options. Check the instructions on how to set up your bike, adjust the resistance on the go, but these have the advantage of being able to schedule sessions in advance.
If you’re focused on not touching the mantle and throwing away as much wattage as possible, you can connect most smart bikes to a platform like Zwift for real-time resistance changes or more powerful units. it will have screens inside to build your perfect workout.
Here, experts offer cycling workouts based on your individual goals, or any flavor you have in mind for that particular day.
Your goal: endurance
Training: Thirty minutes on the bike, with fluctuations between 60 RPM and 80 RPM with medium and heavy resistance.
The expert says: “When you have to practice your endurance, the path is rhythm-based cycling,” says Dan Cooney, founder of Torrent Cycle. “Walking to the beat of the music goes through even the longest workouts right away and up du I’m sure the perfect song will give you the best performance. ‘
Your goal is to get to the hills
Training: Thirty minutes on the bike, mixed with four “hill climbs”. Each mountain climb can last from 3:00 to 4:00 (or the duration of a single song on a playlist), and there should be a lot of resistance. After the interval, lower the legs by lowering the resistance and raising the cadence from 90 RPM north.
The expert says: “There’s no greater joy than getting to the top of a hill after a long, arduous climb, but training to climb mountains can be very hard,” Cooney says. “As you go up the hill, you will see your body start moving at a pace. You control the amount of resistance you add, which allows you to build heavier and heavier climbs as you get stronger. ”
Your goal: heartbreak intervals (1)
Training: Five minutes of warm-up to warm up the muscles, followed by a ladder of descending stretches, all done in light-to-medium resistance:
The expert says: “For some, the full range can be between 75 and 100 RPM,” says John Fawkes, NSCA-certified personal trainer and certified nutrition consultant. “The more advanced you are, the higher the resistance levels of the bike. HIIT workouts like this give you a lot of money. When you do well, you will need to spend more than 20 minutes exercising to get the benefits. It’s a great way to get people to work hard when their time is running out. “
Your goal: heartbreak (2)
Training: Ten minutes of warm-up, followed by four bursts of 30 seconds of effort with light resistance – each resting for 30 seconds. Then do 20 efforts of 30 seconds at 90 to 110 RPM with medium resistance.
The expert says: “If you need to, shift to a second gear to maintain RPM in a lighter gear, that’s fine. Don’t let the intensity go down,” says Wilson. you will have better results and improved muscle recovery time. In addition, your endorphins will increase and your mental health and energy are likely to improve. “
Your goal is to have fun
Training: A five-minute warm-up to warm up your muscles, followed by a four-song playlist, including your favorite cheerful songs. Try selecting songs that change in RPM, so think of the 60’s, 80’s, 90’s, and 105 or so!
For the chorus of each song, walk out of the chair. When you get to the last song, pick up the cadence as fast as you can through the chorus, keeping it in your seat.
The expert says: “If you really enjoy your workout, chances are you’ll continue with that,” says Emily Abbate, an ACE-certified coach and former spin coach at New York’s Swerve. “Try your luck in a different position, pulling the chair up and down in the choir, making sure you keep your shoulders back and down and the core in place. Tightening your core will reduce the bounce between pedal strokes, making everything feel lighter. for appearing first. ‘
This article is part of TechRadar’s Get Fit in 2022 series – a collection of ideas and guidelines to help you get started on your new year’s health goals, regardless of your current physical condition.