Learn how to adjust your spinning bike with these tips
You are going to do an intense aerobic exercise of about forty-fifty minutes and, even before starting the session, it is essential to adapt the machine to your conditions. Learn how to adjust your Spinning bike to take advantage of the limits of each training avoiding the danger of injury. It’s very simple!
The Spinning bike is one of the most requested devices in the fitness room of any gym, for the fact that it allows you to burn countless calories in an active and entertaining exercise with which to get in shape to the rhythm of music. Don’t make the mistake of starting to pedal without making a series of easy checks. Among the best indications for a Spinning class, is exactly to adapt Spinnig’s bike to your physical peculiarities and training rhythm.
3 Keys to Regulating a Spinning Bike
If you begin in this sport, it is not superfluous to ask advice to the monitor or trainer, but you can adjust your Spinning bike knowing that you must focus on its 3 main elements: the saddle, pedals and handlebars.
1. Seat height and position
Finding the right saddle height and location is essential so that you feel comfortable exercising and can endure the precise time so that the training gives you the results you expect. Determining the height of the Spinning bike is very simple. Stand next to the bike and make sure the saddle is at just the same level as the highest point of your hip bone. That’s the ideal height that will allow you to pedal at ease. Notice, besides this, that the saddle is straight, without pointing to the floor (you could drain), nor to the ceiling (your lumbars 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 bicycle to check that the relationship between the saddle and the pedals is the right one. Your foot shouldn’t move while you’re pedaling. You have to put it on the pedal through the widest part (behind the fingers) to push hard. In addition to this, the foot should be held either with cleats or with the relevant joints that you will also have to adapt to your measurements.
Check that, sitting on the saddle and with your feet on the pedals, the knee of the leg in front of you coincides precisely with your pedal support point. If this is not the case 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 face back.
3. The handlebars
It is the third key element to avoid the failures in the Spinning classes and to obtain 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 slightly higher level. If you need to raise it, do it just a few centimeters because if you raise it too much, you will force the posture of your shoulders.
Why is it so essential to customize the settings of your Spinning bike?
With a bit of practice, adjusting the Spinning bike is going to take a few seconds. These machines have levers so that, with a simple “click”, you can adapt the handlebars and saddle to your needs.
Doing so is essential as a convenient adjustment of your Spinnig bike will allow you to complete the forty-five minute session without inconvenience, 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 avoid injuries common in this sport such as tendinitis or lumbar overload, often caused by carrying the saddle too high, or pain behind the knee, something usual when the saddle is located below the height of your hip.
Take care of your joints to the limit and focus on each of the sessions spending a few seconds prior to getting the perfect fit of your Spinning bike.