best spinning bike image
Chrisy
Im 17 and when i was long distance running my legs got soooo thin but toned. But i hurt my knee awhila ago so i cant run anymore :(
but im buying a spinning bike for my room.
how can i ride a spinning bike the right way
and how long to get really thin thighs, hips, ect. ???
Answer
Start out with an easy 10 min warm up in 3 steps. You want to pedal at 70-90 rpm with just enough resistance to get your heart rate to 85% of max. Start out with a 30 min goal and extend it to a hour or more. I shoot for two 60 min sessions, cut back on the food and you can lose weight like crazy.
You want a cold place like a garage or a fan so you don't sweat like crazy.
Start out with an easy 10 min warm up in 3 steps. You want to pedal at 70-90 rpm with just enough resistance to get your heart rate to 85% of max. Start out with a 30 min goal and extend it to a hour or more. I shoot for two 60 min sessions, cut back on the food and you can lose weight like crazy.
You want a cold place like a garage or a fan so you don't sweat like crazy.
Is this too long to exercise on a Spin Bike?
Saint
I started exercising on my spin bike 4-5 days a week, for about 2 and a half hours each day. Is that too much? I know over exercising can be bad for you so just thought of asking to play it safe. Also, the way I do it is I do a really hard setting for 30 minutes to get the muscles nice and active, and the rest of the time on an easier setting, thought that may be important.
Answer
Not too long. Now, not so sure about your plan and what you want to accomplish, where are you and where you wan to be. What are your goals?
I often ride 75-100 miles so I put more time on the saddle but not so many times a week. Yet most of my rides are about 2 hours at an average speed of 16-18 mph.
You should be doing warm up and cool down (15 minutes each). There is no logic to start up hard with cold muscles. That will lead to injury. It is much better to do the hard work towards the middle of the work out. Rather than just working hard once, is better to do intervals. That trains your heart to accelerate on demand and slow down for recovery. Also rather than work hard for 30 minutes and then slow down for 2 hours. Try to find what is the speed that you can sustain for all that time. For instance, if you work our 30 minutes at 20 mph and then 2 hours at 12 mph, you will not get as good a work out as if you do all that time at 16 mph.
But again you have to decide what your goals are: recovery, fat burning, cardio, endurance, stamina, strength....
Not too long. Now, not so sure about your plan and what you want to accomplish, where are you and where you wan to be. What are your goals?
I often ride 75-100 miles so I put more time on the saddle but not so many times a week. Yet most of my rides are about 2 hours at an average speed of 16-18 mph.
You should be doing warm up and cool down (15 minutes each). There is no logic to start up hard with cold muscles. That will lead to injury. It is much better to do the hard work towards the middle of the work out. Rather than just working hard once, is better to do intervals. That trains your heart to accelerate on demand and slow down for recovery. Also rather than work hard for 30 minutes and then slow down for 2 hours. Try to find what is the speed that you can sustain for all that time. For instance, if you work our 30 minutes at 20 mph and then 2 hours at 12 mph, you will not get as good a work out as if you do all that time at 16 mph.
But again you have to decide what your goals are: recovery, fat burning, cardio, endurance, stamina, strength....
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