What is a spinning workout? It is an indoor exercise that you can perform on a stationary machine with the ability to burn up to 400 calories per session.
It allows you to lose lots of weight on your spin workout routine at the comfort of your home without spending a dime. Besides, spinning has a lot of benefits to your health, unlike other indoor exercises.
It improves your cardiovascular and lung capacity ensuring that you live a healthy and fulfilling life. Also, it prevents the development of medical ailments such as obesity and diabetes.
If you are you planning to purchase a spinning bike, they are available in the market and ideal for spinning for beginners at home, because you can easily access the machine and adjust to your preferred position and height.
The following guide details crucial information on spinning for beginners at home and useful tips for smooth workout.
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1. Tabata 30 Min Spinning Workout
The spinning workout takes after its founder, Dr. Tabata, renowned for designing a (HIIT) program.
It is designed to offer more benefits within a short period and suitable for beginners who want to try something new at home.
So, how do you apply this Tabata exercise on your spinning workout?
It’s quite simple, get onto your stationary bike, and follow these steps in your workout:
- Start warming up by cycling lightly for 5-6 minutes
- Cycle your bike for approximately 20 seconds at a moderate intensity and rest for 10 seconds. Repeat the procedure sixteen times.
- Follow it up with one-minute of cycling using little effort
- Take 40 seconds to do a high-intensity riding and have 20 seconds rest immediately. Repeat the exercise 8 times totaling to 8 minutes.
- Cycle for 1 minute at low intensity and immediately cycle for another minute at high speed.
- The workout is over. Cool down for 5 minutes.
The workout takes thirty minutes on your stationary bike, and you will burn lots of calories. Besides, it’s perfect for both beginners and professionals.
To get more information on how to perform the Tabata workout program on your spinning bike watch this video here:
2. 45 Minutes Indoor Cycling Routine
This cycling plan is quite accessible to most bike classes and specially designed to help you lose lots of weight just within an hour. Besides, it is perfect for people who want to increase their endurance especially athletes and footballers.
Since the procedure is quite easy, it is a good spinning workout routine for beginners at home. Although it may take more time and effort to adapt to the plan, it’s a top solution for people who want to lose some weight. You should consider adding your favorite songs to your playlist to keep you going. Follow these steps;
- Take the 5 minutes of your workout to do a warm-up at 100 RPM riding. Get seated on the stationary bike.
- Adjust to a moderate resistance from minute 5 to 10 maintaining 70 RPM cycling. Do this, while rising from your saddle.
- Maintain your resistance from 12 - 15 minutes, but increase the pace to 120 RPM. Remain seated on your saddle.
- From 15 - 17 minutes, increase your resistance and rise from the saddle while cycling at 80 RPM.
- Still, maintain your resistance from 17 - 19 while increasing the pace to 120 RPM. Don't sit on the saddle.
- From minutes 19 - 21, maintain your resistance and decrease the pace to 80 RPM. Get on your saddle
- 21- 22 minutes maintain your strength and increase the cycling pace up to 120 RPM. Ride while keeping off the seat.
- Just half-way the workout, (22 - 25 minutes), decrease your resistance and cycle at 100 RPM. Sit on the saddle.
- From 25 – 30 minutes, make the resistance heavy and rise from your saddle. Ride the bike at 70 RPM.
- 30 - 35 minutes, make the resistance moderate and cycle at 100 RPM. Rise from your seat.
- Get on your saddle and relax on the remaining 5 minutes.
Spinning for beginners at home should be done within 30-45 minutes because at this time the body is not adapted to the high-intensity exercises. When it adapts the workout, try the 60-minute indoor workout for more endurance. Considering that you will be performing these spinning workouts at the comfort of your home, it is important to set up your bike correctly. This makes the cycling process comfortable, safe, and filled with fun.
The following tips are useful when performing the workout:
• Handlebar Height
Ensure that you are comfortable and set the handlebars higher than the height of the saddle. Once you become a professional rider after several practices and exercises, you can adjust your handlebars downwards. This will help you to avoid any shoulder or neck pains.
• Seat Height
By getting on your bike, you will ascertain if the seat height is perfect for your spinning workout or not. You can choose to clip in or place your feet onto the cage just above the pedal. Pedal forwards and make a stop at the bottom of the stroke to check the best cycling position. Alternatively, consider standing next to your bike and adjust your seat to your hip level, get on the bike and make adjustments accordingly.
• Music Is Great While Working Out
Good music in the background will keep you going as you cycle, and you can add your favorite music tracks to complement the pedal stroke.
A Few Final Words
As a beginner, you will appreciate spinning workout because adopting to it is quite easy. You will also realize the effectiveness of spinning bikes in shedding extra pounds. With 2 minutes of stand-up pedaling in n interval of 10 minutes on routine cycling, your stamina and overall strength can be greatly boosted.
Furthermore, spinning at home is no longer a great deal – thanks to your bike and several workouts you can perform comfortably to make your body healthy. These workouts are not only useful in burning calories leading to weight loss but also builds endurance.
If you have a stationary bike at home, consider trying a spinning workout routine. It’s worth your time and investment. But if you are looking for a spinning bike, then you’ve got plenty of options to choose from in the fitness market.
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