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Picture this – you have just bought a Keiser M3I indoor bike, and you want to begin using it. You set everything up, and turn it on, only to find that you need to calibrate the machine in order for it to actually work for you. That process is not difficult, but it can be confusing if you have never handled calibrations of gym equipment.

If you find yourself in this situation, you are not alone. Read on to know our guide on calibrating the Keiser M3I and make it work well for you. However, we need to keep a few things in mind about this bike.

Why the Keiser M3I?

This is not an ordinary entry-level bike that you can quickly purchase, because it comes with plenty of high-end features for your indoor bike experience. As a result, it is important to maintain it regularly, and part of that maintenance involves calibrating it at certain time intervals to keep it running smoothly.

The M3I in particular, is a machine that fully utilizes a computerized mechanism. This allows you to also integrate smart devices such as your tablet or smartphone. The power display is also exceptional in its accuracy and ability to measure different metrics. In fact, this even resulted in the bike being the first indoor bike to pass the famous European TUV safety test, which means it is a proven winner in safety and efficiency records.

Additional features that are quite impressive are the qualities of the handlebar and seat, and their easy adjustability. Both of these use a pull-in system, and the handlebar will give you enough leeway to explore different positions in riding and calibration.

As long as you maintain it correctly, it will ensure that you have a smooth experience using it, compared to a chain-driven bike. With that, here are some guidelines for the calibration process below.

Things to note

• You need to read all the steps as carefully as possible, and make sure you understand them before starting. The computer mode has a time frame of 30 seconds for calibrations, and it will automatically exit this adjustment mode after 30 seconds – which means you have to restart the system before starting the calibrations again.
• The calibrations here are almost all done on the left part of the bike. The only exception is in a few models such as the M5 which have their calibrations on the right side of the machine.
• You can only do calibration under two conditions: you must replace the computer, and you can only do it when the magnet assembly happens to be disassembled for some reason.
• The calibrations here will apply to computers with a software version of U406 and above (all of these will be in models that were built after mid-September 2009).
• The entire process will require you to use a special tool that only Keiser can provide. The procedure will also apply to a Keiser M3 indoor bike.

Preparing the bike

1. Position the cycle on a level, flat surface, and make sure you have unrestricted access to the left side.
2. Adjust the Resistance Lever and set it to the lowest positioning. Note that if you are unsure of the software version the bike has, remove the batteries for at least 20 seconds, then reinstall then and monitor the display during its startup. Take note of the value of “U###”. Before proceeding to the next step, make sure to leave the computer until it goes to sleep.

Calibrating the bike

Note: You must start the calibration while the computer is off.

1. Put the Pedal 1 on full revolution (do this slowly until the computer comes on), then the computer screen will display the ‘Time Row’ value. Continue turning for a half-revolution (once) then stop the crank arm. The computer screen should look like this:

1. Once it does this, proceed to position the red Cal Tool (Calibration Tool). You do this by:

• Placing the Cal Tool on the Flywheel
• Sliding the Cal Tool upwards until it comes to a firm stop just under the magnet holder

1. You then engage the magnets, making sure they enter the Cal Tool, and you do this by:
2. Turning the Magnet Cover in an anti-clockwise direction, and stop when the magnets halt against the Cal Tool cutouts. The magnets must align correctly with the calibration tool.
3. You then release the Magnet Cover and let it return to the resting position. It will make a small clockwise turn automatically, and go back to its original position.
4. You can then remove the Cal Tool, as you do not need it for subsequent steps
5. Return the Pedal 1 into full revolution (do this only once), and it will display the following ‘Time Row’ values:

1. Adjust the Resistance Lever from stop to stop for 6 times (consecutively). Note that you must ensure the Resistance Lever makes a complete rotation for all the 6 times, or else it will result in errors in subsequent steps.

After successful calibration

1. If the process of calibration is complete and successful, the screen will show a “CAL’b” value (on the M3I) and “EUro” (on the M3 screen). Note that these Diagnostic values that are above the “CAL’b” and “EUro” row will vary.
2. Before using the bike, allow the computer to sleep for some time – otherwise, it will result in errors in readings.

Final thoughts: Troubleshooting tips

If you happen to notice an error symbol “Err #” on the computer screen display area, you can solve it by first allowing the computer to go to sleep mode. After some time, restart the calibration procedure and allow it to sleep afterwards.

If this problem persists, note the number of the error and the diagnostic values above, and contact the customer support service to help you through the issue. If you are unsure of the procedure, they have a video demonstration on the website as well. You can reach them through:

Email: service@keiser.com

Call: 1-800-888-7009

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Fitness is exciting, and you plan out several activities in order to increase it. These include going to the gym and going on the treadmill or cycling, or you might decide to use an old bike you own and go out cycling for a few hours.

While cycling is a great, low-impact exercise that has numerous benefits for increasing your stamina, you might wonder whether its benefits extend to toning your bum in the process. This also raises questions about how it tones the muscles and improves your physique – and the answer is that it does. Read on to find out how, and its overall benefits.

What are the muscles that are targeted in cycling?

The truth is, cycling might not do much for parts of your body, especially in your upper half. However it does have numerous benefits when it comes to your lower body, and helps to improve muscle tone in these areas.

Some of the leg muscle groups that are in use when you cycle are:

• Calf muscles
• Quads (Quadriceps, which are in the front part of the thighs)
• Gluteus Maximus (your bum)
• Hamstrings (these are at the back of your thigh)
• Hip flexors
• Dorsiflexors of your foot
• Plantarflexors of your foot

When these muscle groups contract together in a certain sequence, this creates the motion of pedaling. In addition, there are some muscle groups in the upper body that also work to give you a total workout when you cycle, although they mostly function as support systems to give your body balance. They are:

• The back muscles
• Abdominal muscles – both external and internal
• Shoulders and chest
• Arm muscles

How does spinning help tone your butt?

Regardless of the biking machine you use, the act of pedaling will mostly involve the hamstrings and quads, with some additional help from the calves. The butt muscles play a very important role though, because they help to extend your hips as you pedal (especially the Gluteus Maximus – the largest muscle in your body). This means that your cycling motion will give your bums quite the workout.

There are two additional muscles in the bum, the Gluteus Medius and the Gluteus Minimus, which are equally important in the task. They both act as hip abductors (help the leg move away from the midline of the body), which allows you to move your hips outwards and laterally. They also give your legs stability as the gluteus Maximus gives the bulk of the power to move.

Since the act of pedaling uses these muscles, they become more toned with time. This change will come in the form of additional muscle mass that gives the appearance of ‘tight’ bum and less jiggling due to reduced fat mass. This is important for many people because the butt is a major problem area, due to the fat deposits that occur there so easily.

How can you maximize your spinning experience to tone better?

There are several things to keep in mind during your spinning class in order to maximize your cycling experience and reduce injuries. They include:

Adjust your seat correctly

One of the first things you must learn before using a spin bike is learning how to set it up properly – otherwise, you will run into a host of problems when using it, including the risk of injuries.

For instance, waking up the morning after a spin class and noticing you have muscle soreness in the knees and hips – it is likely due to the seat being too low. When the saddle is too low, it makes you lose the range of motion you have in your pedaling, which forces the body to not make the most of each stride and causing pain the following day.

If you are unsure, ask your instructor to help you find the correct setting for your height (which is why you need to arrive early). Another alternative is to use the rule that the maximum height of the seat must be at the height of your hipbone. When you are seated, your foot must remain flat, and your knees slightly bent, when the pedal is at the bottom.

Fortunately, seat adjustments are quite easy, since many bikes will have a number that they will associate with specific seat settings, so take note of your own adjustments so that you can change things quickly for the next session.

Ensure the handlebars are at an optimal position

When the handlebars are high, it is easier for you to keep your shoulders away from your ears, since the waist and spine are elongated. If you want to boost your abs workout, the handlebars should be as close as possible to the height of the saddle.

Regardless of what height you want them to be, always make sure they are never lower than the height of your seat, as this will make you slouch too much and place unneeded pressure on the groin, shoulders and lower back.

The resistance levels should be optimal for your workout

The resistance is part of the success factor – so you need to follow through with the workout carefully. When it is too low, you risk getting pain in your joints due to a pace that is too high – so watch out for signs like a shoe popping out of the pedal clip, or a pedal stroke that is too loose.

Handlebars should be at the correct height

One common mistake many people make when adjusting the handlebars is using the elbow-to-fingertip measurement system, when correct adjustment requires you to ignore the elbow measurement. The reason this rule does not work is because the arms are not always in the same proportion as the torso.

Instead of this technique, hop on the bike instead, then adjust the handlebars from your seat. You must ensure you are close enough to comfortably hold the handlebars – never slouch, avoid lunging, and the body should not feel compressed between the saddle and handlebars.

Final thoughts

Spinning is a good way to tone your bum, as it works the muscles of your legs extensively. However, you should also be careful to avoid certain mistakes that can compromise your efficiency in your workout and sabotage your progress.

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There are many low-impact exercises you can do, and cycling happens to be one of them. In fact, compared to other exercise routines, it will still give you quite the challenge you need to stay fit and healthy. If you are reading this, chances are that you are one of the people that enjoy the use of indoor bikes. Even though group workout sessions at the gym can be exciting and inspiring, sometimes it helps to have your own bike at home so that you feel more motivated to work out whenever you just look at it.

However, the market for bikes is rather large, due to all the variety present; and it might confuse you when you go out shopping for an indoor bike – especially when you do not know what to look for. However, we have done most of the work for you through the review of the Spinner L1 indoor cycling bike, which you can read on below.

What to expect

For a long time in the fitness industry, Spinner bikes have been a consistent feature, having given people great fitness experiences for more than 20 years. This is all because of the manufacturer ensuring that the bikes themselves follow the best engineering aspects, and these all come together to give you the best experience.

They have several models within the Lifestyle series of indoor bikes, and this particular one aims to provide you with maximum convenience during your workout sessions. It gives you maximum quality, all at an affordable price and is the best way to start get into spinning sessions.

Key features

This model, as we mentioned earlier, will offer you plenty of convenience and prevent injuries through upgrading the safety aspects, similar to the other Lifestyle series of bikes. Here are some key features:

Belt drive system

Like the other indoor bikes within the L-series, the L1 also has a belt drive system, which is also the reason why it remains quiet in operation as you use it (unless the resistance levels are high). This is, in fact, the main aspect – the Fusion Drive patented system, which increases the smoothness of your ride while also adding flexibility.

It will then work well with the drive chain operation mechanism, which will give you a road-riding feel that all Spinning bikes are famous for. In addition, you will not need to continuously maintain the system.

Assembly and maintenance

As this uses a belt-driven mechanism, the drive system will not require any extra maintenance. Every part should last you a long time due to the pre-lubrication – you just need to make sure all the bolts are tight enough and that the bike is clean.

In addition, it is not hard to assemble the bike – the manual is very comprehensive and provides you with clear instructions. Some parts will also be pre-assembled when you buy it as well, which eases your job and makes the complete setup easier for you.

Felt brake pads

Due to the use of commercial-style brake pads in this model, it will give you a smooth resistance system that you can easily adjust when you need to. The pedals are also compatible with SPD dual-side technology, which makes it easy for you to use cycling or athletic shoes as you use the bike.

Additionally, the front-end wheels will maximize the ease of portability, and the stabilizer feet will also remove shaking as you use the bike.

Flywheel that maintains stability

The system is comprised of a heavy-duty belt that is resistant to stretching and ensures its long lasting use. In addition, the use of the smooth belt means that the cycling motion is very smooth, allowing you to use the bike at home without generating too much noise to wake up the neighbors.

It also has quite the heavy flywheel that weighs 14 kg, or 31 lbs., but this will also give it a consistent level of momentum.

Seat and handlebars

Even though it is not the most comfortable option you will get, such as the seat options on upright or recumbent bikes, it will still give you the same comfort as that of a mountain bike. You can adjust both the handlebars and seat vertically and horizontally, as it has increments that you can change using the adjustment knob on the frame of the bike.

The knob is also quite accurate and allows you to make smaller changes, thanks to its ‘umbrella’ style approach, while it still protects the inner mechanical parts from your sweat.

However, the knob will not specify the general resistance levels, so that means that you must tighten it to find the correct tension that you can use, and you will know this better as time goes on. You can also adjust the tension as you pedal through – the good news though is that you can use the tension knob as an emergency braking system, as it can stop the flywheel motion instantly when you want to switch your pedaling motion and speed.

Frame

There are some solid welding points to aid in stability, as well as the bike being comprised of a one-piece frame that is made entirely from steel. Other than the stability, there are also some level adjustment knobs that are present on the bases, both the rear and front ones. That allows you to use the bike for as long as you want without the risk of the bike moving unnecessarily.

Similar to all other Lifestyle series indoor bikes, the L1 assembly is also easy due to the transport wheels, both plastic-made, on the front base area.

As an added bonus, you also get a free Spin TV subscription with the [purchase, which can help you to stay on track with your fitness goals.

Pros

• Very easy to set up and assemble
• Great customer service
• Good construction and solid frame for stability
• Affordable

Cons

• Lacks a digital reading system to monitor your progress

View price on Amazon

Final thoughts

The Spinner L1 bike is for you if you are looking for an affordable option to go spinning, as it may be too expensive to sign up to a gym for that reason. It aims to offer you the benefits you get from these cycling sessions without breaking your bank account.

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If you are searching for a way to improve your health and fitness, but have no time to go out running every morning, then a spin bike is among the best choices you have. There are numerous sport options you can select, but it is great to have something to increase your fitness and can still be done indoors regardless of weather conditions.

That brings us to the question of what spin bike you should buy, in case you are considering getting one. There are many spin bikes in the market, and they all cater to different needs, so the best thing to do is looking at the criteria you should consider before spending your money on a spin bike. Here are some of them.

What are some of the advantages of spin bikes?

Helps you burn calories

It is important to remember that spinning and exercise in general is not the only way to burn calories, but it helps in the process. In particular, spinning itself is a good way to burn them quickly – a typical class will last about 45 minutes, and you will burn up to 500 calories in one session.

However, this will also depend on your cycling frequency and how you do it, so this means that the calories you burn will be higher if you increase the resistance levels.

Helps you to tone up

Spinning forces multiple muscle groups in your body to get to work – your core, quads, bums, arms (depending on the workout), legs and thighs. Therefore, that 45-minute session eventually leads to toning of these areas, especially if you work hard on them.

If you also increase the resistance levels, it will give you extra power to become as toned as you wish, even on your arms and abs, and the introduction of weights will also force extra muscle groups to work. In fact, this is one advantage they have over stationary bikes, which will primarily work the legs, quads, thighs and bum only.

It offers a low-impact exercise

You likely do not want to suffer injuries to various body parts during an exercise session, but spinning is a low-impact exercise so you will not need to worry about that. It will not put a lot of pressure on the joints, unlike normal running exercises – so it is useful to staying fit even when you have knee injuries without making the pain worse.

It helps you track your progress

Spin bikes have a great advantage over many exercise bikes – they have a monitor, which assists you to keep track of your progress. This includes your cycling speed, the calories you are burning, and the distance you are covering.

The usual instance, especially in a spinning class, is that the instructor will use the data to set goals for you to reach, which makes it easier for you to keep track of your progress as you go every week.

It has a similar feel to a road bike

Unlike stationary bikes, spin bikes have a similar feel to road bikes since they allow you to adjust the handlebars and seat, which means you can even do the exercise sessions while standing and leaning without looking awkward.

Factors to consider

Do I enjoy indoor cycling?

If you are a person that loves the outdoors compared to the indoors, then traditional cycling is better for you. However, indoor bikes offer you greater versatility when it comes to the conditions you can cycle in, allowing you to cycle at whatever time you want.

Spin bikes are partly successful though, because they replicate the conditions of an actual road bike. They also have adjustable resistance levels, and can offer you the best planned workouts, which can be quite difficult to get when you are cycling outdoors – since you are also factoring in road conditions.

The design of the flywheel

This will determine the cycling tempo that you have, which can help especially if you really want to stimulate your cardiovascular system. Heavier flywheels take some time to stop and start, it is important to remember that it will take effort to use spin bikes, unlike mountain bikes, for instance.

Factoring in the flywheel design will depend on whether your goal is improving your cardiovascular strength which eventually translates to weight loss.

Variations in workouts

Similar to any kind of cycling routine, spin bikes have their own variations in the intensities they have – but they will lack the variation in scenery that road bikes will give you. Because of this, you need to be fully committed to cycling, and sometimes deciding to place your spin bike in front of your TV can offer you a method of motivating yourself.

There are other models that come with LCD screens as part of the package, which makes them a great option if you want some extra entertainment like watching your favorite music videos.

Weight loss effects

The main reason why spin bikes are popular is their promotion of weight loss, and it makes them a solid component when you are starting your fitness journey. Road bikes can give you the same advantage if you want to cycle outdoors, but spin bikes are better at the rate of weight loss because of their greater accessibility.

They also have the advantage of helping you monitor your progress in terms of calories burnt, and you can use them even on days when the external weather conditions are not good. They will also reduce pressure on your knees, since it is a low impact exercise, and allow you to focus on getting in shape.

Your workout plans

If you are going to be cycling every day, month or week, this will influence whether you should buy the bike. You do not want to buy a spin bike and end up not using it to its maximum potential. If you are not sure though, you can instead join a spin class at a local gym and see whether you like it, and this will help you make a decision.

To build cardiovascular strength, it takes plenty of dedication. It also helps to know that spin bikes are probably not for you if you want to get involved in bodybuilding.

Final thoughts

Spin bikes are a great purchase to make progress in your fitness, but you should not rush to buy them unless they fit with your fitness goals and they satisfy various criteria. Hopefully, this list will help you make a good choice on what to look out for.

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When it comes to aerobic and light exercises, so many people disregard /ignores or do not understand all the benefits. Cycling is underrated but has the ability to help you reach your weight loss and muscle building goals plus more. When it comes to aerobic exercises and efficiency, spin bikes are on top of the chart and we are here to help you understand that.

Spinbikeexpert.net is made of a team of fitness gurus, fitness enthusiasts, mechanics and normal people like you looking to achieve their lifelong fitness goals. This helps ud understand the functionality as well as benefits of the spin bike better before we provide any information to the viewer. We take opinions and perspectives from all sides seriously so we can fully understand all concerns. This enables us to address all the issues of the spin bike in a wider perspective/view.

You can trust the spinbikeexpert.net tea to give you accurate information on spin bikes. All the information on spinbikeexpert.net is carefully researched and examined before it is uploaded to the site for you, the reader. We ensure that at least a member of the team has had some experience with the product before the information is gathered and finalized. You can trust us to give you plenty of helpful information and links to the product to make the search for a spin bike easier for you. We understand that planet of the information on the internet can be misleading and that is why we work hard to give you the most honest and reliable info.

We pride ourselves in helping all customers comprehend the information given so they can make the right choices, save their cash and keep fit. The most important thing is to satisfy your need for information about spin bikes and offer you valuable information or advice on the best makes in the market.  The spin bike you chose for your fitness routine and goals can determine many factors including the speed and level of your fitness results and we are here to help you find the right machine.  Losing your cash on a poor functioning machine can be depressing and we guarantee you will not have to go through that with us.

Cycling is a great way to tone the whole body; spin bikes offer you the same benefits you would get from cycling. It is a great way for cyclists to bring professional grade rides to their home and save some time or trouble during weather changes or other commitments.

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The Keiser M3 bike has been a mainstay of the fitness industry for years now, and wit is not surprising to see why. The Keiser products are well-known for their high quality and innovations, all attempting to make users’ lives easier as they engage in fulfilling their fitness goals. Their bikes also fit well with a variety of body sizes and shapes, and help you to achieve a true and quiet road bike experience in your home.

You might have high expectations regarding this equipment, but what happens when you notice it is experiencing issues with one of its components? Particularly the screen, which is such an important component because it displays all your metrics as you exercise – so you will need it working well at all times. Read on to find our way of solving that issue.

Why is the Keiser M3 bike so popular?

Before answering the question of solving the problem, it is important to know why the Keiser series of bikes are so important – especially the M3 and M3I. Here are a few of them:

• They come with plenty of high-end features for your indoor bike experience. As a result, it is important to maintain it regularly, and part of that maintenance involves calibrating it at certain time intervals to keep it running smoothly.
• Both the M3 and M3i are machines that fully utilize a computerized mechanism. This allows you to also integrate smart devices such as your tablet or smartphone. The power display is also exceptional in its accuracy and ability to measure different metrics. In fact, this even resulted in the bike being the first indoor bike to pass the famous European TUV safety test, which means it is a proven winner in safety and efficiency records.
• Additional features that are quite impressive are the qualities of the handlebar and seat, and their easy adjustability. Both of these use a pull-in system, and the handlebar will give you enough leeway to explore different positions in riding and calibration.
• As long as you maintain it correctly, it will ensure that you have a smooth experience using it, compared to a chain-driven bike, and this is due to using a belt-driven system.
• The display screen shows a number of metrics, yet still remains simple enough to calibrate. These include the Revolutions per Minute (RPM), heart rate, Energy and power (Kilocalories and Watts), trip distance, Gear and Elapsed Time. The back-lit display should also come on when the light in the room drops below a certain point, and will remain on throughout use unlike most indoor bikes.

What to do when the display is not working

What to note before starting

• You need to read all the steps as carefully as possible, and make sure you understand them before starting. The computer mode has a time frame of 30 seconds for calibrations, and it will automatically exit this adjustment mode after 30 seconds – which means you have to restart the system before starting the calibrations again.
• The calibrations here are almost all done on the left part of the bike. The only exception is in a few models such as the M5 which have their calibrations on the right side of the machine.
• The entire process will require you to use a special tool that only Keiser can provide.

Recalibrating without the calibration tool

1. Move the handle to a straight-up position.
2. Unplug the battery connector from the display screen, then re-connect it after several seconds
3. Before continuing, wait for the screen to go to sleep (going blank). This should take between one and two minutes at most.
4. When it goes to sleep, you turn the pedals in a clockwise direction for one complete revolution. If the process is correct, some numbers should begin flashing on the bottom left of the computer screen.
5. Move the handle to a down position.
6. Turn the pedals clockwise of one complete revolution, similar to earlier. This should result in the display showing the number ‘1’ on the bottom left.
7. Once this is done, you twist the magnet housing clockwise for five complete times (consecutively). This will save the settings and exit the calibration mode, and you can resume normal use when the calibration is successful.

Note: if the screen shows a “CAL’b” sign, this indicates that the process was successful. However, an “ERR 1” indicates that the handle was too far down, while an “ERR 2” indicates the handle was too far up. In both error cases, you will need to start again, but keep the handle in a certain position.

Recalibrating using the calibration tool

You must complete this process within 25 seconds – otherwise, the screen will exit calibration mode and go to sleep, and you will have to restart the process. This procedure applies if you have a screen that uses software of U406 and above.

1. Move the handle into a downwards position to start.
2. The screen should be in sleep mode (blank). Rotate the pedals clockwise until it wakes up and displays zeros on the screen. Once this happens, rotate the pedals again in a clockwise direction for one half-turn.
3. Place the calibration tool on the flywheel, and make sure the cutout is facing upwards (toward the magnet housing).
4. Slide the tool upwards to the magnet house until it aligns completely.
5. Turn the housing in an anti-clockwise direction as far as you can, until it enters the calibration tool. Release it afterwards – it should make a turn.
6. Slide the calibration too downwards to the flywheel, and remove it (you will not need it after this).
7. Rotate the pedals clockwise until the display shows the number “1”, then turn them for exactly one half-turn clockwise.

If the process is successful, the screen should show the sign “CAL’b”. However, if it displays “Err 3”, then you need to restart the process.

Final thoughts

If this problem persists, note the number of the error and the diagnostic values above, and contact the customer support service to help you through the issue. If you are unsure of the procedure, they have a video demonstration on the website as well. You can reach them through:

Call: 1-800-888-7009

Email: service@keiser.com

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As a fitness expert, I believe a comfortable and effective workout routine.  Going to the gym gives you the motivation you need, but having a personalized home gym can work out just as well. Through all my years of experience in fitness, I have not seen a machine work quiet as well as the spin bike when it comes to consistency and keeping people healthy.

What are the benefits of spinning?

High chances are, you have heard about spinning classes before; whether in a movie or from a friend. Spin classes may be challenging and exhilarating but the benefits are worth it. The benefits are enhanced when you combine them with aerobics and high intensity training/resistance workouts.  Do not worry; you can use spinning as your main workout and get all the workout benefits you want.

Going for spinning is definitely going to help you with the following;

Building strength

Spinning classes may be challenging but they help you build overall body strength.  To improve your strength on the spinning bike, you need to do at least 150 minutes per week. The results are fast, you will see them after a couple of weeks on the spin bike.

Cardiovascular benefits

The spinning bike is a great way to improve your cardiovascular health and more. Using a spinbike is similar to other cardio forms like swimming, running and elliptical training. It is great for people looking for a cardio workout without having to place so much stress on the bones.

To burn calories

Spin bikes are a great way to burn some calories. Depending on the duration or difficulty of the exercise, you could burn up to 600 calories on the spin bike every day.  To see the weight loss results fast, you would have to be on the spin bike 5 or 6 days a week.

N.B; it is still a good idea to follow a healthy diet that includes protein and carbohydrates so you can have enough strength.

Spinning classes vs having your own bike

Spinning classes are great but only if you find an instructor that you resonate with. While there are benefits that come with spinning classes, it could take you a few classes and different instructors to help you understand how they are structured.

The thing with classes is that they target a particular aspect and sometimes they mix it up. They are grouped into categories like endurance, power, speed, muscle gain, weight loss and more.  The problem with this is you have to find the right spinning class to cater for your needs, and there are not many out there.

Spin at home!

If you ask me, a spin bike is an investment. Why pay for something you can do at the comfort of your own home? You only need access to a spin class app and music of your choice then get things going.  The spinning bike at your own home motivates you to work more frequently.

You get to set your own pace

If you prefer a high resistance and speed frequency, then having the spin bike at home is an extra plus for you.  This is great benefits for people who are recovering from a high intensity type injury and have to do some light cardio at home.

You get to adapt your own needs and abilities. You do not have to reach a specific level just because you have to keep up with the class.

Being stationary is fun

There is a beauty that comes with pedalling and not moving. No one cares how fast you are going because it will not impact anyone. It also allows you to observe from professionals online. You can also hire a personal trainer who will carry out the training sessions at the comfort of your home, saving you a lot of time.

What muscles are used during spinning?

Spinning, just like jogging and running is a total body workout and uses all major muscle groups for support. Here are the main areas used and how they are used for spinning

The core – the core is used to stabilize the entire body throughout your spinning session. This helps you achieve an overall balance. The best way to gain major core strength is pin while standing.

The upper body – the muscles in the upper body are used to support you while you are on the bike. In spinning classes, some professionals are known to incorporate upper body building exercises by using resistance bands and dumbbells.

The back –  spinning helps you build and maintain a strong and stable spine, which helps strengthen and tone your back muscles as well as lose areas in that region.

Glutes – you can feel your glutes every time you work a pump on the spinning bike, especially if you are on a standing position, and inclined. This increases the resistance and muscle strength needed to spin.

Quadriceps – these are the main muscles used during mountain climbing exercises.  You can also get the same benefits from peddling; they work to tone and strengthen your legs.

The hamstrings – you can strengthen or loosen your hamstrings with spinning. The hamstrings lift the pedals up with each cycle and help stabilize the joints.

The lower legs – the calves come into play on each cycle you do on the spin bike. The calves help protect your ankles and feet while you are spinning and this helps strengthen them also.

Benefits of having the spin bike at home

Individual instruction

A spinning a class has its benefits – you have an instructor to make sure you are doing it safely and correctly. But you no longer have to worry about that; there are plenty of videos online and other exclusive ones by professionals that have instructions on how to work out on a spinning bike. All you have to do is follow along with the online classes and you will do great.

Alone time

While you have to forgo the chance to meet with new people and build a sense of community in a spin class, you get to spend time on your own at home.  The energy of having people is good when you want a support system but you can always get that at home with your family.

You get to pedal away the thoughts

Working out alone while listening to your favourite music and following the cues of the instructor from the screen can help you free your mind from the mental loops of work and home.  You get the chance to give your mind a break and feel refreshed and energized.

Build mental strength

What we do physically lies on our thoughts.  With a spin bike, you are able to push yourself beyond any limits. You gain more confidence as you continue achieving your body goals with the spin bike.

Ride with ease

The next time a friend or date wants you to ride a bike around the city or through yes; you will feel more confident and enthusiastic about saying yes. Pushing yourself to the max during spin classes , riding a bike will be very easy and enjoyable.

Come into balance

With a spin bike, there is less risk of injury and falls which can cause many people to have balance concerns when riding a real bike.  It is perfect for properly with rheumatoid arthritis and osteoarthritis; they have balance difficulties due to pain in the joints.

Important features in indoor cycling bikes

Typically, there are three types of indoor exercise bikes; they include the upright exercise bike, the recumbent exercise bike and the spin bike.

Spin bikes are the newest addition to indoor cycles. Unlike the others, the spin bike gives you an authentic cycling experience one similar to riding a real outdoor bike.

Here is what to look out for in the best spin bike

The weight of the flywheel

This is the elevated wheel at the front of the spin bike. It is more like hat of an outdoor when and moves when you pedal the bike.

The weight of the wheel should come in handy when you are looking to purchase a spin bike.  The weight of the flywheel will dictate the motion of the bike. Spin bikes with larger weights have smoother motions.  Get a spin bike with a general weight of 40 pounds on the flywheel. Commercial bikes have around 50 pound on the flywheel.  Avoid one with a flywheel that weights less than 35 pounds; this is too light to provide you with smooth, seamless motion.

The frame and legs

The frame of the spin bike is very important; look for a bike with wide legs and strong stabilizing frame so you can get the best balance even when the exercise is vigorous or high intensive. This can be a little difficult to access online but we have the real information laid out to make the choices easier.

The drive system

There are two basic types of drive systems on spin bikes. The first is the belt based and the other the chain based driver system. Your first option should be to grab the spin bike with a belt driven driver system.

It is superior to the chain based system because it does not make much noise and will not require nearly as much maintenance as the chain driven system. It is easy to use and adjust or replace.

The braking system

There are different types of breaking systems depending on the manufacturer.  You can get fabric, leather and magnetic brake systems. Spin bikes with fabric brakes are mostly entry level bikes while leather is found in high end spin bikes for both commercial and domestic use.

Magnetic braking system is the best because it is silent and does not need any physical contact. Magnetic brake systems offer a high range of resistance and do not require any replacement or maintenance.

The modes of resistance

There are 4 main forms of resistance found on spinning bikes; the manual screw resistance, electronic magnetic resistance, electromagnetic resistance and cable resistance.

Cable resistance – this mechanism is found on low end spin bikes. I would not recommend bikes with a cable resistance because they have a tendency to slip and this makes them unreliable.

The manual screw resistance – works very similar to an analogue system and involves a knob for the resistance.  It is quite simple but gets the job done.

Electronic magnet brakes – these spin bikes use a tiny hydraulic system that moves the magnet and applies the resistance to the flywheel.

Electromagnetic systems – spin bikes with this systems are very rare and a recent addition to spin bikes. They do not involve any moving parts because they use electromagnetic force/field to create some resistance.

Adjustability

Adjustability is important when you are tall and overweight or short and overweight, Most indoor bikes offer adjustable handles and seats so you can change I up and make it more comfortable for you.  Different brands offer completely different variable ranges or adjustability. Generally, this is not such a big issue because most bikes have the option to adjust the seat and the handles vertically and horizontally.

The display screen

All modern spin bikes come with a clear display screen. A basic system should be able to show you important details like he total distance covered, the speed of the bike and how many calories you burned out during the workout.  Others offer real time info like your heart rate and also the ability to set goals for you.

 Bike pedals

For stability, most have a toe strap attached. Commercial spin bikes feature straps for SPD cleat found on cycling shoes for specialists. They are more secure than toe straps but do not make that much of a difference.

The bottle holder

It is important that you always stay hydrated during all forms of exercise including spinning.  Spinning is just as strenuous as outdoor cycling and induces as much perspiration. High end models have a double bottle holder. Ensure the location of the holder is convenient so that you can reach for it while you are cycling.

The transportation wheels

Spin bikes are heavy and therefore quiet difficult to move around.  Lucky for you, modern versions have transport wheels to make movement easier.

The dos and don’ts of spinning

To get the most out of your work out, especially when you are doing it at home, there are several rules you should follow.

Always be punctual

Having a regular set time for your spin bike will help you achieve your body goals faster and much easier. It is more advisable to have your spinning in the morning because that is when you are likely to be more active, fresh and ready for an exercise. Always check up with a health instructor to get everything right before you start.

The set up

Always ensure the handlebars and bike seat are in the right positions before you ride the bike every morning.  You can also call up an expert to check on the bike once in a while and ensure it is safe.

Stay hydrated

Just like any other exercises, spin bike have an effect of using up your energy and water. You need to stay on top of the fluid game if you want to remain at the top. Drink plenty of water through the day, during and after your spinning session. Drink plenty of fruits; this helps to replenish all the water you lose during spinning through seating and exertion.

Lose the electronics.

Do not use your phone or earphones during the spin lesson, well unless you have to. You can listen to an outer source of music and watch your spinning lesson on a larger screen to make you more comfortable.

Hinge at the hips

The position you spin in will depend on your body and your main goals. If you are still new to spinning, you should avoid standing up as that could injure your hips very badly. Draw your ears ways from the handles to prevent any hunching over or tensing up.

The risks that come with the spin bike

There are minimal chances of injury when it comes to the spin bike but you have to be careful. Always ensure the machine is in top shape by asking for expert advice every once in a while.

For beginners, you have to be careful not to push yourself too hard in the start. This especially goes for people with medical concerns and injuries. Spinning could make the injury worse if you are on the spin bike against the doctor’s wishes.

Balance the spin bike with other activities to make it work. If you spend a major part of the day seated, you need strength, resistance training and stretching before you can jump on to the spinning bike.

To be safe and avoid any form of injury, take everything in moderation. This means you have to build up slow and work your way up once you are used to it.

Note that it is completely normal to feel fatigue during the first few weeks of spinning.  The more you do it the more you can withstand longer and more intense spinning periods.

Final word

Are you looking forward to lose some major weight and get your body ready for the bikini season? Take it from a professional; you actually can do it with a few simple routines.  Instead of spending your time on the treadmill, get yourself a spin bike and reap all its benefits.

In all my years as a fitness advisor, I have come to enjoy and appreciate the benefits that come with having a spin bike. You can build your overall strength, physical fitness and cardiovascular endurance preventing a number of health issues along the way.   Spinning equipment can be expensive, but the benefits make the cost really worth it.