SPINNING FOR BEGINNERS

SPINNING FOR BEGINNERS

Have you been encouraged to buy a spinning bike for home, but do not know how to start exercising on it? In this article on spinning for beginners we tell you everything you need to take into account to start with this sport. The initiation to spinning is  not usually easy, unless you are very fit, since it is a discipline with high intensity intervals. Therefore, there are many beginners who feel lost and do not know very well where to start.

If you have never done an indoor cycle and decide to start practicing at home with your spinning bike, you can adapt little by little and at your own pace. You can watch YouTube videos of spinning at home, which can help you establish a routine. Spinning is a high intensity exercise, so the resistance of each person is essential. It is advisable to start practicing on a spinning bike little by little and adapt it to the needs of each person. This activity can give you a great sense of achievement and reward, although you must always bear in mind that the important thing is to stay in shape. If you have read this far and you are still bitten by the bug of starting with this sport training in your semi-professional spinning bike for home, we are going to give you some tips for beginners.

WHAT TO TAKE INTO ACCOUNT IF YOU ARE STARTING IN SPINNING?

If you are a beginner, you must understand that spinning requires leaving your comfort zone and taking the first step with confidence. Although this sport seems complicated, it is quite simple and a great source of fun for most cyclists. Besides being a sport that burns a lot of calories. Your body starts burning fat after just a few minutes!

• Choosing the right bike

Choosing a good gym machine is an essential requirement to start practicing spinning for beginners or any other sport. In our online store you can buy the home spinning bike that best suits your needs. Once you have chosen your spinning bike or indoor cycle, it will be time to get in shape, simple right?

• Create a plan and be disciplined

One of the reasons why more people are encouraged to practice this physical activity is that you never get bored: you can vary the pace; do it at the same time that you listen to music or watch a series ... You can even imagine that you are climbing the highest hill in your city or that you are participating in a cycle tour!These tactics encourage and motivate sports practice and we can maintain an active and healthy life.

HOW TO START SPINNING AT HOME?

You don't need too many instruments to train on a spinning bike . The main thing, as you can imagine, is to have a good spinning bike at home. In our ATAA Sports online store you will find different models that adapt to your needs.

On the other hand, you will need a series of articles to make your training more comfortable. We show you some below:

• Clothing: that is comfortable and that absorbs moisture. The fabrics must be breathable, since you will sweat a lot, so we recommend that you have this type of garment at home. Some cycling shorts, since they are the lightest and ideal for practicing and starting spinning. 
• A towel  to dry off and clean your bike from those droplets of sweat that can fall.
• A bottle of water. Maintaining hydration during training is essential. As we have already said, spinning is a sport in which you burn a lot of calories and you sweat a lot; good hydration is vital to avoid possible dizziness.
• Special shoes for sports or spinning shoes.

THE ESSENTIAL CHECKLIST: SPINNING FOR BEGINNERS

• Bike setup 

Maintaining a correct position throughout the sports session is key. This will help prevent injuries and make the muscles work optimally.

The problem comes when you use a bicycle that is not yours and you have to adjust it before each use. For example, this happens when you go to the gym, where the bike settings are constantly being changed . In this case, it is essential to know exactly which are the correct measurements for each one. If you practice spinning at home this will not happen to you , since it will only be used by you or another member of your family.

With a little practice you will figure out the specific changes you need to make. Here are some tips for getting the perfect fit:

• Saddle height: the saddle should be adjusted to the height of the hip.
• Handlebar height: must be at the same height as the saddle. This position is ideal for spinning, but if you've been doing it for a while. If you are a beginner, it is best to adjust the handlebar somewhat higher than the saddle. As you progress and get more practice and flexibility, you can gradually lower the handlebar, placing it lower and lower until you reach the height of the saddle.
• Distance between saddle and handlebar: you have to leave the distance of one forearm between the two.

Once we have configured our spinning bike and before getting on it, we must check that it has a good pedaling and that it does not make any noise or strange movements. If you notice that there is something that is not normal, you should check that the assembly is correct. 

To perform the workouts properly on the semi-professional spinning bike, we must place our feet correctly on the pedals, making sure they are well-supported. The distance must be the ideal one so that it allows us to fully stretch our legs when moving the pedals.

The handlebar of the home spinning bike should only be used as a point of support and, to maintain balance, we should try not to place anything on top of it. And as a tip: the shoulders should be as relaxed as possible to prevent annoying neck pain.

• Feeding 

An indoor cycling session is usually quite intense practice. Therefore, a good preparation will make you enjoy exercise much more.

• Some fruit before training. Eating a banana half an hour before starting the sports session will give you an extra boost of energy. Although, if you overeat, you may feel uncomfortable during class, due to the intensity of the exercise.
• Water during exercise. Trust us, as soon as you start to sweat, you're going to need it. It is essential to maintain proper hydration throughout the class and, above all, at the end.
• Post workout fruit. Once the session is over you will need to replenish minerals and nutrients. Therefore, a good idea is to eat another piece of fruit after your spinning session. If you are trying to gain muscle mass, plan your subsequent meals to regain that caloric deficit.

• Training plan 

• Start small. Doing sports on a spinning bike or indoor cycle requires a high intensity. It is advisable, if you are starting out, that you start little by little, with a low intensity and with short sessions. Increase the intensity and time progressively.
• Set short-term goals. Demotivation is usually one of the main factors when it comes to leaving the sport. If you follow the first point and start without great effort and, setting yourself short-term goals, you will avoid falling into demotivation. When you start to see your achievements, you will feel more and more desire and this will help you motivate yourself day by day.
• Track your progress. Whether it's because your goal is to lose weight or just stay fit, it's important to track your progress. In them you can see what you have advanced and continue to motivate yourself to lead an increasingly healthy life.

What does Spinning give me?

As we have already commented in previous posts, spinning provides us with  great benefits for our health, both physically and emotionally. It is the perfect method to burn those extra calories and strengthen our cardiovascular condition. In addition, it has a low impact on the joints, so anyone with bone or joint problems can practice it. Likewise, it also tones and defines the legs, the central part of the body (core) and the buttocks. It is a super complete exercise!

Go ahead and practice this sport and do not be afraid of it! You already know everything there is to keep in mind about spinning for beginners. You can stop by our online store and see the full range of possibilities that we offer you to choose your ideal spinning bike .