When it comes to fitness, there are a variety of exercise equipment and machines you would find in the market. However, one of the most underrated machines when it comes to fitness is a spin bike, which people often overlook as they complete their workout or cardio sessions. And even these people can’t be blamed for their negligence given they don’t know the spectrum of benefits which a spin bike offers.
People often think cycling indoors on a Best Spin bike is the same cycling outdoors on a regular bicycle. However, certified trainers, as well as the health expert, disagree. For example, Dr. Maureen Brogan, an expert in medicine as well as a teacher at New York Medical College explains, “When you’re biking outside, you have to be aware of road dangers like water and cars, so you have to slow down at times. While with the spin bike it is a consistent speed without any breaks and pause.”
Taking this argument by Dr. Brogan forward we mention below the top 10 reasons why you should include the spin bike in your workout regime but before that, let’s know about some of the amazing benefits of riding a spin bike.
What is a Spin Bike?
For those who are new to the term spin bike or haven’t seen on in gymnasiums, it is a small 100-150 lbs. the stationary bike which has one wheel called the flywheel attached to its front. The newer models come fitted with a monitor which display your speed, time as well as calories burnt, you can occasionally find spin bikes without this.
Generally, in center of a spin bike a red screw which helps you adjust the peddle resistance. The resistance increases as you turn this screw clockwise, while it reduces as it is turned in the anti-clockwise direction. These bikes are generally fitted with a bottle holder as well as the new models come with an emergency brake. Fitness experts recommend not riding this bike for more than an hour at any pace as the same can overwork your muscles and cause injuries.
Benefits Of Using Spin Bike For Your Body:
Spinning is known to have a number of benefits for your body, some of which are listed below:
1. Spin Biking Burns A Lot of Calories
No matter how monotonous and boring riding a spin bike sounds, some of the world’s best trainers agree that riding a spin bike burns tremendous amounts of calories if done right. Michael Olzinski, MSc, Purplepatch endurance coach, and Equinox coach, in this interview, explains how more than 500 calories can be burned in an hour-long session of the spin bike if you invest approximately 95 percent of your body energy cycling indoors.
“ Putting in a lot of effort to paddle will eventually trigger the Excessive Post-Exercise Oxygen Consumption’ or EPOC — a state in which the body will demand more oxygen and hence a higher number of calories will be burnt to satisfy its request,” he adds. Thus the more effort you put in, the more calories you burn.
2. Helps in Toning Your Lower Body
While riding a spin bike almost all of your lower body muscles such as the quadriceps, calf muscles, hamstring etc. tend to be involved. As these muscles work together, they are using up a lot of your body energy and thereby tend to burn a lot of fat around them. This results in toning of your muscles, and they begin to show, resulting in a better and finer appearance of your lower body.
3. Results in an improved health
A report published in the Harvard Health Publishing found that people who pedal regularly tend to suffer from 15% fewer heart attacks. Indoor cycling tends to relax your arteries thereby bringing the blood pressure down. A good cardio session on a spin bike can help lower the levels of bad cholesterol while promoting the growth of good ones.
For people who are suffering from diabetes, an hour-long session can help control the unnatural spike in the levels of glucose. Muscles during and after workout tend to consume glucose for their repair and nourishment and hence prevent the levels of same from increasing.
4. Low Impact Great Effect Exercise
Compared to other high-intensity workouts and weight training, riding a spin bike is a less intense exercise. This exercise can be performed by any individual irrespective of their age and health condition as working out on this machine doesn’t exert or put intense pressure on your body (which activities like weight training or running does). This machine which mainly targets the lower muscles of your body doesn’t directly affect any major joints thereby preventing you from any sort of injuries.
Peddling on a spin bike can be performed at a pace comfortable by the individual and he/she can gradually increase the resistance as muscles develop to take the workout to the next level.
5. Spin Biking Can Improve Your Sex Life
A good and active sex life can help improve your health as well as can prolong your life. Peddling for long hours is known to release mood-boosting chemicals called as the endocannabinoids. These are the same class of compounds which are published in the human body as one gets high or drunk thereby giving them a feeling of relaxation and hence boosting their mood for better and long sex.
Moreover, most of the muscles which are used during a spin bike riding such as your quadriceps, hamstrings etc. are utilized during sex as well. Hence working out those using spin bike will definitely improve your performance and therefore will keep you and your partner in good health.
6. Improves Memory and Brain Health
A good workout regime is a key to boosting brain health, is something all of us have studied in our science lessons. As far as peddling a spin bike is concerned, a regular session of 40-45 minutes on this bike has proven to increase the flow of blood to the brain by 28 percent. This increased flow of blood to the human mind tends to increase its cognitive capacity aside from boosting the memory.
Indulging in regular indoor cycling has also shown to increase the production of essential proteins in our body which increases the creation of new brain cells which are very crucial for people suffering from old age.
7. Helps in Giving Your Abdomen a Good Workout
If you are using the spin bike right, then your abs are definitely going to be involved in the peddling process. A good trainer would recommend you to tighten your abdomen area so that the pressure doesn’t fall on the lower back and you don’t end up hurting or overworking the lower region.
As you raise the levels of resistance, the role of your abs becomes more and more important, and the abdomen frequently contracts and relaxes. Over time you will see your abdomen muscle becomes toned and more prominent.
8. Will Prevent Ageing Effects
As we have mentioned previously, cycling regularly increases the blood circulation in the body, and according to a report by researchers at the Standford University, this increased flow tends to protect the skin against the harmful rays of the sun and at the same time slows down the process of aging.
Experts at this university found that increased blood circulation throughout the body tends to be effective in rejuvenating the skin and pushing out any harmful toxins in the body. This increased blood flow also catalyzes the process of collagen, a protein which is known to slow down the symptoms of aging such as wrinkles, loose skin etc.
Scientists also noticed being inactive affects the thymus of your body and hinder its capacity to produce white blood cells. In this research as the subjects indulged themselves into indoor cycling, the rate of production of white blood cells increased gradually and reached the levels as those found in the younger population.
9. Helps In Improving Your Digestive System
Aside from targeting your lower body, spin cycling has shown to have significant effects on your digestion. According to gastroenterologist Dr. Ana Raimundo, cycling tends to make the digestion of food faster and hence limits the amount of water which is absorbed back into the body. By doing this the stools in your body, have high water content and can easily pass through the excretory track without any discomfort.
Working out on a spin bike also results in contraction of intestine muscles, thereby preventing you from bloating as well as any form of bowel cancer.
10. Can Bring Out the Artist Within You
Aerobic exercises such as spin biking or cycling tend to improve the function of the human brain and helps an individual to recover from any kind of mental block. A study conducted on the effects of spin biking revealed that a 25-minute-long session of this aerobic exercise can increase your creative capabilities by almost 20 percent.
This is due to the improved oxygen flow to the grey matter which ignites the neurons and makes brain function at a capacity above normal.
How to Use Spin Bike Efficiently?
To make the most of your stationary bike workout, keep in mind the following things:
- One of the first and foremost things for you to keep in your mind is the position of your exercise. Make sure your seat is adjusted at the right height, and you are comfortable sitting on the bike without putting too much pressure on your lower back.
- The second thing to keep in mind is the handlebar which also can be adjusted according to your height. Make sure that you are not sitting wholly upright or are forced to bend forward. To give a rough idea your upper body should be at a 45-50-degree angle with the ground.
- Also do stretch before starting a session on the spin bike. Not stretching may result in cramps or muscle pull, which may take forever to cure.
- Do not use or exercise on this bike if you are suffering from problems like knee pain or muscle pain as riding this bike may worsen your situation.
- If you are feeling neck pain or pain in the lower body, stop the exercise immediately as this may be the sign of fatigue. If you are not tired and are still feeling the pain, chances are that your seat is not adjusted correctly or the handlebars are in a position lower than where they should be.
- People often tend to complain about pain in legs or calves which commonly arises due to working out continuously in gear too high which puts a stress on your legs. Wrong footwear may also result in pain or numbness in foot and hence make sure you wear the right shoes.
Riding a spin bike is one of the most effective exercises for your lower body and abdomen. Try including 20-25 minutes of intense spin biking session in your workout, either daily or alternatively depending on what your trainer instructs.
For those who are unable to find time to hit the gym, get a spin bike for your home. This workout machine doesn’t take up much space and can be placed in any corner of your home. To help you decide we have compiled the list of 10 best spin bikes you can own right now. So don’t wait to get fit, make a choice for yourself right now.