SPINNING BIKE FOR SENIOR PEOPLE: ALL YOUR BENEFITS

Did you know that practicing spinning for the elderly has great benefits? This age group represents a very large percentage of the population. Between the age of 65, when retirement occurs, and it is then when people have more free time, which, on many occasions, they spend this time practicing some sporting activity. The indoor cycle does not have to be an exception, but rather a very good option due to the benefits it can bring.

It is at this age when the physical capacity of people decreases over the years. But exercise and physical activity can improve health, functional ability, quality of life, and independence.

If you are one of those who have already passed the 60-year barrier and are determined to exercise, always consult your doctor first. The medical professional is the one who will advise you on what type of exercise you can practice and how much intensity.

Today we tell you all the benefits of practicing sports for the elderly and what exercises on a spinning bike can be done at this age.

SPORTS FOR THE ELDERLY

Retired people often face a lack of routine, greater loneliness and a certain disconnection from leisure in their environment. The practice of sport manages to establish a routine and meet those objectives that we did not have time to do before, so it can even produce satisfaction and motivation.

Some of the physical benefits of sports practice in older people are:

• Improves bone structure.
• Improves muscle strength.
• Gain elasticity.
• Improves the immune system.
• More efficient respiratory system.

And there are also psychological benefits, such as:

• Increase memory.
• Reduces the risk of depression, anxiety and stress.

The most recommended exercises for the elderly are the aerobic type (at low or moderate intensity) because they have a lower cardiovascular demand. We must give more importance to stretching, mobility and flexibility work, compared to resistance.

The most advisable sports in this sense are:

• Walk or run moderately.
• Cycling on safe circuits or on stationary and spinning bikes.
• The swimming.
• Some gym sports (aerobics or aquagym).

The intensity of the exercise should be moderate to low. And with a frequency of at least two to three sessions throughout the week, with an average duration per session of 20 to 30 minutes to notice the benefits of practicing sports.

Some considerations you can take into account:

• Always do warm-up exercises.
• Relax the muscles.
• Do not reach fatigue in any case.
• The exercise has to be light, of short duration and with frequent breaks.
• Avoid sports that challenge your eyesight or balance.
• Do not play sports in the late afternoon because it could make it difficult to sleep.
• Do not exercise in extreme hot or cold conditions.
• Stop sports activity in the event of any abnormal symptoms.
• Always finish the activity with cool-down exercises.

BENEFITS OF SPINNING FOR THE ELDERLY

If you think of an indoor cycling or spinning user, a person between 25 and 40 years old comes to mind. But there are other groups that also practice indoor cycling adapted to their needs, and those are the elderly.

Spinning can also be beneficial for people over 60 years of age, yes, taking special care with the special needs at this age, if you suffer from some type of ailment, and more, if you have not had a habit of practicing sports throughout his life.

In addition to the positive psychological aspects, the practice of spinning is beneficial for the active maintenance of the cardiovascular system, as well as the entire locomotor system.

Before starting to train on the spinning bike, if you are already over 60 years old, you should take certain precautions. We name some of them:

• Perform exercises of low intensity, but varied.
• Be careful with the postures on the spinning bike and pay special attention to the lower back and knees to avoid injuries.
• Carry out a preliminary warm-up.
• At the end of the session, decrease the intensity and conclude with simple cool-down stretches.

In this way, the elderly can benefit from all the positive aspects of getting on an indoor cycle.

WHAT KIND OF SPINNING BIKE IS RECOMMENDED FOR SENIOR PEOPLE?

In this age group, the power of the bicycle is not such a relevant factor, since the recommended exercise is of light to moderate intensity. To assess the power you must look at the flywheel. In any case, you can adjust the intensity level to your needs.

To correctly choose a spin bike for this age group, what you really have to take into account are these two important factors: comfort and safety.

• Comfort: Spin bikes that have an adjustable and adjustable saddle and handlebars will be more comfortable. In addition, if they include an antiprostatic saddle, safety and comfort will be total.
• Safety: ease of getting on and off the bike should be valued. That incorporates a heart rate monitor to control the heart rate. Likewise, if it includes adjustable straps on the pedals, it will ensure training and make it easier and more comfortable. The ease of transporting the bike should also be taken into account, whether or not it has transport wheels.

EXERCISES WITH A SPINNING BICYCLE FOR SENIORS

As we have already discussed, older people can do light and moderate intensity spinning bike training. For this reason, we tell you some exercises that you can do if you are already over 60 years old, since these are the most recommended for this age group.

Exercise with changes in pace and intensity

Changes in rhythm and intensity condition the cardiovascular system. An elderly person may have a poorly developed cardiovascular condition, but it is never too late to recover it, and age is just a number. Exercising on a spinning bike for varying lengths of time and at an intensity that the person can handle will not only improve blood flow, but also strengthen the lower musculature, perhaps affected by flaccidity and loss of muscle mass. years.

Mild intensity with increased weight

Over the years, muscle mass is lost, it is normal, so performing high-intensity exercises can be counterproductive. To avoid weakening due to intensity, spinning bikes incorporate a flywheel that allows you to increase the weight when pedaling while also facilitating and making training more bearable. Combined with low-intensity, slow sessions, it ensures firmness in the muscles of the lower body.

Training of 20 to 30 minutes

Do short routines, about 20 or 30 minutes. You can start doing only 1 or 2 sessions a week, it is not recommended to overload the body with too much exercise. Later, if you think you could do more, then increase the training time or days. But do it little by little, do not try to reach your goals too quickly, since it is not about exhausting yourself but about gaining motivation and benefiting your health.

If you are old enough and you thought that spinning for the elderly was a prohibited sport, you were wrong. Spinning in the elderly continues to have multiple health benefits. So...don't hesitate! Get your spinning bike for home now by entering the ATAA Sports online store, I assure you that you will not regret it.