Content of the Article
You are going to do an intense aerobic exercise of about forty to fifty minutes and, even before you start the session, it is essential to adapt the machine to your conditions. Learn how to adjust your Spinning bike to take advantage of each training session by avoiding the danger of injury - it's simple!
Spinning's bike is one of the most popular devices in the fitness room of any gymnasium, because it allows you to burn an endless number of calories in an active and entertaining exercise with which to get in shape to the rhythm of the music. Don't make the mistake of starting to pedal without doing a series of easy checks. Among the best indications for a Spinning class, is to adapt Spinnig's bike exactly to your physical peculiarities and training pace.
3 Keys to Regulating a Spinning Bike
If you start out in this sport, you can also ask for advice from your instructor or trainer, but you can also adjust your Spinning bike knowing that you must focus on its 3 main elements: the saddle, the pedals and the handlebars.
Height and position of the saddle
Finding the right saddle height and position is basic so that you feel comfortable exercising and can withstand the time required for the training to give you the results you expect. Determining the height of the Spinning bike is very simple. Stand next to your bike and make sure the saddle is just level with the highest point of your hip bone. That is the ideal height that will allow you to pedal at ease. Make sure that the saddle is straight and does not point to the ground (you could slip) or to the ceiling (your lumbar muscles would suffer).
2. Your foot on the pedal
Once the ideal height of the saddle has been established, you will have to get on the bike to check that the relationship between the saddle and the pedals is suitable. Your foot should not move while pedaling. You must support it on the pedal by the widest part (behind your fingers) to push it hard. In addition to this, the foot must be well fixed with cleats or with the appropriate joints that you will also have to adapt to your measurements.
Make sure that, sitting on the saddle and with your feet on the pedals, the knee of the leg in front of you is precisely the same as your point of support on the pedal. If it is not this way and you see that your knee is too far forward or too far back, you will have to move the saddle a bit forward or backward.
3. The handlebar
It is the third key element to avoid mistakes in the Spinning classes and to get the correct adjustment of a Spinning bike. The handlebars should be at exactly the same height as the saddle or, if more comfortable, at a subtly higher level. If you need to raise it, do it just a few inches because if you raise it too high, you will force the posture of your shoulders.
Why is it so essential to customize your Spinning bike settings?
With a little practice, adjusting Spinning's bike will take a few seconds. These machines are equipped with levers so that, with a simple"click", you can adjust the handlebars and saddle to your needs.
Doing so is essential because a convenient adjustment of your Spinnig bike will get you to complete the forty-five minute session smoothly, holding the proper posture at all times so that you can achieve your best performance.
Adapting the elements of the Spinning bike to your dimensions can prevent injuries that are common in this sport, such as tendinitis or lumbar overload, often caused by wearing the saddle too high, or pain behind the knee, which is common when the saddle is located under the height of your hip.
Take care of your joints to the limit and focus on each of the sessions, taking a few seconds to get the perfect fit for your Spinning bike.