Having access to safe and appropriate cycling terrain is a major disadvantage of outdoor cycling. Cycling in the city can be especially dangerous because you're competing for road space with larger trucks.
Thus Indoor cycling is a fantastic alternative. It is a very common aerobic exercise nowadays. The exercise experience is great because of its strong sense of rhythm during exercise, , and it is very popular among fitness industry.
For newbies, here are some tips on how to get started cycling.
One of the best things about cycling is that you don't need to have a certain level of fitness to try it. Cycling is an excellent activity for people of all fitness levels. Even so, there are a few things you should know ahead of time to make your first ride safer and more comfortable. Investing in the right clothing, such as comfortable pants, a supportive top, and appropriate footwear. On your feet, consider clip-in shoes.
It's also crucial to ensure that your bike is configured correctly so that you can peddle efficiently and avoid injuries. The top of your seat should be at hip height so that when you put your feet on the pedals, your knees are slightly bent rather than locked straight at the bottom or forming 90-degree angles at the top. The height of your handlebars should allow your arms to flex slightly. You should always have some resistance on the bike so that you don't ride too fast and uncontrollably, which can raise your risk of hip damage.
Then, once you've started riding, keep your foot flat (don't tip your feet downwards). Consider keeping a neutral spine with your shoulders pushed back and down to maintain proper posture. Instead of leaning into your handlebars, sitting back into your legs and retaining your weight in them.
Important thing to note: Even with all of these advice, cycling for the first time may likely feel strange. Furthermore, your butt will most likely be hurting later. That doesn't necessarily indicate poor form; it's more likely that the design of a bike seat needs some getting accustomed to, which can take a few days or even weeks.
Benefits of Indoor Cycling
1. Strengthen the lower limbs
The process of riding a indoors professional exercise bike is the development for left and right brains at the same time, which can improve the agility of the nervous system. The left and right legs are continuously exercised during the bicycle riding process, and the strength of the lower limbs can be continuously strengthened.
In addition to strengthening the quadriceps on the front of the thigh, it can also strengthen the biceps on the back of the thigh that is not usually used. This makes the legs look more well-proportioned.
Also, it seems that the waist and abdomen are not moving while riding a indoors professional exercise bike, but in fact, due to the large range of movement of the legs, in order to maintain stability, the muscles of the waist and abdomen are required to maintain the balance of the trunk.
Therefore, if you are riding a indoors professional exercise bike in a vigorous way, then you might do it with a great range of motion, it will significantly strengthen the abdominal muscles.
2. Improve the respiratory system
Indoor cycling can increase lung capacity, promote blood circulation in the body, and speed up material metabolism. In this way, the functions of a person's cardiovascular system and respiratory system can also be continuously strengthened.
3. Lose weight
Cycling indoors professional exercise bike needs to effectively consume a lot of body calories. Moderate pace burns about 600 calories in 60 minutes, but if you increase the intensity, you can burn much more.
As long as you insist on indoor cycling, your fat will be burned as you wish. In high-intensity cardio training, an ordinary trainer can consume about 600 calories per hour using a spinning bike.
However, the effect of cycling on body shape does not stop there.
It has been confirmed that HIIT (High Intensity Interval Training) is currently the best training method for weight loss.
Simply put: Step on the indoors professional exercise bike at the highest intensity for 30-40 seconds. Then take a low-intensity rest for 1 to 2 minutes, and then keep repeating it for 30 minutes to have the same result of ordinary aerobic exercise for one hour.
HIIT cycling has been highly regarded for its good for fat loss less consuming of time.
4. Stress Relieving
The last advantage of indoor professional exercise bike is that it is perfect for decompression.
It leads you to immersive exercise experience due to the strong rhythm of an exercise bike. Cycling to the music, it is easy for people to focus on sports and forget about muscle fatigue as well as agonizing things happened in their life.
This benefit is particularly suitable for people to relieve the stress who sitting in the office all day after get off work.
If you take a spinning class at the gym. You could suffer an impaired hearing after staying in loud music for a long time. And it could be troublesome to go to the gym to ride a spinning bike after get off work.
It is better to place a spinning bike at home. OneTwoFit spinning bike is elegant in appearance, simple in structure, and covers an area of less than one square meter. It is very suitable for a modern home environment.