One of the most challenging tasks for spin bikes instructors is to give tension commands where every spin bike cyclist will benefit. This is because every person needs different levels of resistance.
For instance, when an instructor says “turn the knob 2 times clockwise”. This additional resistance may be too high for others while it may be too low for others. In this article, I will teach you how to release and adjust the tension on your spin bike in according to what your body needs.
In order to release tension, you only need to turn the tension knob counter clockwise. When releasing tension, it is important to feel how much resistance you are losing while pedaling.
Remember that spin bikes are used to simulate outdoor bikes. Make sure that you still have that road-like feeling when decreasing the resistance of your spin bike. If you feel like you’re already free-wheeling, then turn the tension knob back to increase the resistance.
In order to increase tension, you need to turn the tension knob clockwise. It is important to avoid beyond the resistance that your body can take.
At first, I suggest that you find the highest resistance your body can take. If you’re going more than 60 rpm, then feel free to increase the resistance. Decrease the resistance if you went overboard and feel like you can no longer make 60 rpm.
Tips for Instructors
Instructors should also learn how to deliver tension adjustment commands to students in a more general way as well. For instance, instead of saying, “turn the knob clockwise two times”; it’s better to say “increase the resistance until you feel like you’re climbing a hill”. This will give a clearer understanding to your students on what they should feel as they adjust the tension knob.
Benefits of Exercising on a Spin Bike
1. Boosts Cardio Fitness
Cycling is an amazing way to get your heart pumping. This improves the flow of blood and oxygen around your body. This can benefit your health in a number of ways including the following:
- lowers blood pressure
- improved blood sugar levels
- better mood
- more energy
- improved memory and brain function
- better sleep
- stronger immune system
- lower levels of stress
2. Can Help With Weight Loss
Depending on the intensity of your personal workout and your current body weight, you can burn over 600 calories per hour with a good spin workout. Burning calories is the key to weight loss.
3. Burns Body Fat
High-intensity workouts help to burn calories and build strength which can then lead to fat loss.
4. Provides a Low-Impact Workout
A good spin workout is a low impact workout which uses smooth movements to strengthens the bones and joints without putting a lot of pressure on them.
5. Strengthens Legs and Lower Body Muscles
Doing a spin bike workout can help to build your strength in your legs and lower body, especially if you do the workout at a high resistance.
The action of pedaling can strengthen your hamstrings, calves, and quadriceps. It can also work the muscles in your glutes, back, and core.
6. Allows for Interval Training
Interval training involves doing alternate short bursts of intense exercise with longer intervals of less intense exercise. This kind of training helps you to burn more calories in less time.
Spin bikes offer different resistance levels so you can increase and decrease the difficulty easily.
7. Safer Than Road Cycling
Outdoor cycling is great exercise, however, there are many hazards involved such as inattentive drivers, poor visibility, bad weather, or uneven road surfaces.
When using a spin bike, you don’t need to worry about any of those factors and you can concentrate on doing a safe workout at home or in the gym.