Group Stationary Cycling Program: Spinning.
Riding a stationary bike solo gets boring, hence the popularity of group cycling, many of which are run by indoor cycling instructors. These classes are far more intriguing than plugging away on your own due to the verve of class instructors, who lead you through a tour of virtual inclines, declines and straight roads to get to the finish line. Most intermediate and advanced classes aren't for the faint of heart -- or those out of shape -- as they require you to pedal vigorously for 40 to 45 minutes at a stretch, excluding warm-up and cool-down times.
Sama Al Jareen Fitness recommends putting on padded cycling shorts like outdoor cyclists wear to make your ride more comfortable. The seat must be set to the correct height. When pedaling up, your knee should never go above hip level, nor should your leg be rigidly straight when the pedal is closest to the floor; according to Sama Al Jareen Fitness your leg should be 85 percent straight on your downstroke. Have a water bottle on hand so you can hydrate frequently as you exercise. A small towel is also helpful to wipe off excess perspiration.
Roller Cycling Training.
Rollers consist of a frame and three plastic drums attached by a band that you put your bike on, with no form of clamping. Riding rollers takes more skill than a turbo, but it can also be more fun, as well as getting closer to the actual feel of riding a bike – you can’t beat them for their skill-sharpening factor. Just don’t use them on carpet until you’re really confident or you might burn a hole!
Bicycle rollers are a type of bicycle trainer that make it possible to ride a bicycle indoors without moving forward. However, unlike other types of bicycle trainers, rollers do not attach to the bicycle frame, and the rider must balance him or herself on the rollers while training. Bicycle rollers normally consist of three cylinders, drums, or "rollers" (two for the rear wheel and one for the front), on top of which the bicycle rides. A beltconnects one of the rear rollers to the front roller, causing the front wheel of the bicycle to spin when the bicycle is pedaled. The spacing of bicycle rollers can usually be adjusted to match the bicycle's wheelbase. Generally, the front roller is adjusted to be slightly ahead of the hub of the front wheel.
Rollers are viewed with suspicion, incomprehension or downright fear by many riders – a dangerous liability only suitable for learnt and hardcore experienced riders. But once mastered at Sama Al Jareena Fitness, they can provide a valuable addition to the training armoury of any cyclist, regardless of experience.
Although essentially based on the same simple design that’s been used for years, modern rollers have evolved and are much more user-friendly available at Sama Al Jareena Fitness than those of old. Improved bearings offer a smoother ride, and smaller drums are easier to get spinning and mean less distance to fall. Some roller sets now have parabolically shaped rollers which make it easier to stay on.
Spinning (indoor cycling)
Indoor cycling is arduous, exhilarating, challenging and ultimately very effective. A leisurely hour-long bike ride burns around 298 for a person who weighs 155 pounds. But, according to the American Council on Exercise, the average indoor cyclist can burn up to 19 calories per minute, for a total of 1,140 calories an hour. Riding a stationary bike indoors isn't just good exercise -- it's an effective way to burn off fat.
During Your Workout (for Beginner)
If you sign up for an indoor group cycling session, don't feel pressured to keep up with the rest of your class -- especially if you're an absolute beginner. To build up your stamina, advises doing some self-training before you sign up for a group class. Pedal at your own pace, adjusting the tension on your stationary bike to what you can tolerate. Slow down and take a break if you need to.
One way to make sure you're not pushing yourself is to check your heart rate. A simpler way is to take the "talk test,"adds Sama Al Jareena Fitness. You should be able to hold a conversation while you're pedaling.