Indoor cycling has become more and more popular in recent years. This activity can serve you many ways: you can lose weight, train or even just carry on with your hobby when weather conditions don’t allow you to take your bike outdoors. And the most convenient thing about it is that you can do it either at the gym or in the comfort of your own home. though now we have bikes that can handle any kind of weathers and terrains, you can see few of these bikes for women here at hybrikebiikesreviews.com.
Although it’s more than obvious that the spinner is a versatile workout machine, the truth is that most people use it for weight loss purposes only. Not to say that that’s a bad thing; in fact, it is one of the most effective ways to slim down you can possibly try. Let’s find out why.
Anyone can lose weight if they use a stationary bike properly. But a complete spin diet and workout has its own rules that you need to follow if you want to achieve the best possible results. Here are the five most important ones.
1. Start with Steady Cardio
Starting off slow with a steady routine of moderate cardio five to six times a week is the best approach when trying to get into spinning. Aim to raise your heart rate by 50%, and make sure not to exceed 70%. The entire session should ideally last for 30 minutes, but if you can’t do it all at once, breaking it down in 10-minute sets is also an option.
2. Know Your Intensity Levels
According to Jennifer Tallman, an indoor cycling instructor for the New York Sports Club, steady-state cycling is all fine and dandy, especially for beginners, but if you want to achieve visible results, you need to alternate the intensity of your workouts to the maximum. There are four perceived exertion levels in spinning, as follows:
- Easy is like cycling down a flat road with minimal base resistance. You are going at a pace that you could keep up for an entire day.
- Moderate is when you start to break a sweat, but it’s still completely manageable. There is enough resistance to make it feel like you’re cycling up a small hill, and your breathing gets heavier.
- Hard means using heavy resistance during the cycle. Breathing becomes more difficult, and you couldn’t talk during this even if you wanted to.
- All-out is the final level when you give it our best. Now’s the time to push your limits until you feel like your legs are about to give up.
By using all of these in one single session, you will get the most bang for your buck and lose weight in no time. In addition, this is also a great way to make sure that you don’t gain back all those extra pounds that you just dropped.
3. Exercise in Intervals
A study conducted in 2011 and published in the Journal of Obesity has shown that interval training is the best one to help you lose weight by ridding your body of excess fat, including that on your abdomen. While moderate and even-paced sessions are great to get you started towards your fitness goals, high-intensity interval training, or HIIT, is the best course of action.
Alternating between the aforementioned levels of intensity is the way to do this. However, you shouldn’t always resort to HIIT. Two to three times per week is plenty to fuel your weight loss. However, as we’ve established that exercising daily is a must, occupy the rest of the week with cardio and lighter routines to allow your body some space to breathe.
4. Use a Heart Rate Monitor
Monitoring your heart rate is important if you want to determine how well you’re doing in cardio, as well as HIIT. For this, you will need to purchase a reliable monitor that will accurately inform you of what your performance is. There are plenty of gadgets that help you do this, so you don’t necessarily have to go with a classic model if you don’t want to.
5. Don’t Overwork Yourself
Wanting to push your limits is a perfectly understandable desire, especially when you’re working hard to reach your desired weight. Nevertheless, you will have nothing to gain from overworking yourself. Not only will this make you more prone to give up, but it will also leave you with sore muscles, which will impede your routine the following day.
Thus, knowing what your limits are is essential in indoor cycling, as it is in any other workout routine. It’s perfectly fine to push yourself, but not so much that you feel like your legs are about to fall off.
All in all, it’s safe to say at this point that indoor cycling is an excellent way to lose weight. By following these five golden rules, you are bound to reach your fitness goals in no time at all. And on top of that, you will also be successful in maintaining them, which is essential.