The seemingly simple but quite effective exercise bikes are becoming more and more popular every year, thanks to the emergence of group fitness destinations like spinning or cycling.
An effective cardio workout on spin bikes to energetic music has won over a considerable number of fans. The fitness industry hasn’t left home-training fans behind and has given you a choice of ‘sensational’ fitness equipment to suit all tastes.
Features and types of fitness bikes
Spin bikes (speed bikes) are pad bikes (disc bikes) capable of replicating a professional bicycle ride. The speed bike simulates a cross-country cycle ride due to its ingenious design and an effective weight management aid strengthening your cardio system.
Classification of fitness equipment by load system
* Belt-driven – operated by a belt that sits on the flywheel of the equipment. The load (resistance) in motion changes due to changes in belt tension.
* Magnetic – the load is distributed by the attraction of the magnetic field. The distance between the flywheel and the magnet determines the load (resistance).
* Inertial – Thisfdesign’s load design is determined by the brake shoes’ tight fit to the flywheel.
The division into amateur and professional
* The former is intended for home use only and are relatively inexpensive, but the functionality is far inferior to that of the professional ones.
* The professional line is designed for training in gyms as well as at home. The cost of spin bikes goes up considerably, but the simulator’s performance increases the effectiveness, efficiency and functionality of the workout.
Load selection
You can choose the load on the speed bike yourself.
* The speed at which you pedal will change your heart rate, helping you to burn more calories.
* Manually change the load by adjusting the flywheel, so you can increase the muscle impact and train your cardiovascular system in your comfort zone.
* Choose a standing or sitting position when moving, vary the load on the muscles, and vary the workout.
What is the difference between a spin bike and an exercise bike?
The bike’s ingenious design and spin feature completely replace cycling, something a conventional exercise bike cannot replicate. Spin bikes are designed with the human body’s biomechanics in mind and can load almost every muscle in the body with ergonomics and functionality in mind.
One of the distinguishing features is the change in the bike’s backrests’ position in three planes.
* The advantage over the exercise bike is the change in saddle and handlebar height and the ability to rotate, simulating cornering and cross-country riding.
* Another difference is the pedal rotation function. It’s not just essential to push the pedal upwards to crank the flywheel on a spin bike; it’s also necessary to bring the pedal back up to the top point with force. In this way, the movement is not through inertia, but through constant effort. For this purpose, there are special foot restraints on the pedals of the simulator.
If you want to maximise all your muscles, strengthen your heart, diversify your workout, and choose a spin bike.
General characteristics of both bike types
These sporting equipment are designed on a single concept intended primarily for:
* Development of the cardiovascular and respiratory systems,
* Develop endurance,
* Strengthen the leg muscles
* Promotes weight loss.
Main differences: spin bike vs exercise bike
The main difference between a spin bike and an exercise bike is
1. A spin bike can completely replace cycling, whereas a standard exercise bike has no such function.
2. The spin bike functionality is much broader, with handlebar and seat adjustments to stimulate various muscles.
3. The horizontal exercise bike can give the right amount of exercise to people with absolute contraindications.
4. Portable exercise bikes take up little space and can fit under a bed.
Spin bike, main features
A spin bike is a paddle-bike. It can also simulate various rides on any terrain, which promotes alternating loads just like in a real lift. This strengthens your cardiovascular system and burn fat cells.
They are divided into 3 types according to the implementation of the body’s workload:
* Belts, load using belt tensioning.
* In magnetic units, the force is distributed by magnetic attraction (the more potent the appeal, the higher the power).
* Inertia contributes to the distribution of loads based on the principle of pad and flywheel contact force.
In terms of functionality, they are divided into amateur and professional. In addition to the functionality of the gymnasium equipment in question, there is the option of additional load adjustment:
1. The pedals’ speed stimulates the heart and promotes the conversion of fat tissue into muscle mass.
2. Workout comfort is created by manually varying the load on the device using inertial traction distribution.
3. The choice of exercise position facilitates the transfer of the main emphasis to different muscle areas, for a more effective exercise.
The advantageous characteristics of a spin bike:
* The trainer is designed to adapt to the individual anatomical conditions of the user.
* Changing the position as well as the seating level promotes the most significant development of body functions.
* Strengthens the cardiovascular and respiratory systems.
* Develops the leg and buttock muscles.
The only disadvantage of the recreational trainer is that it has a limited continuous operating time.
Exercise Bikes, main features
The exercise bike is a type of cyclic trainer designed to simulate cycling; its classic design includes a seat, an imitation handlebar for hand-holding, a display showing the effort bar and the time since the start of training.
The advantageous characteristics of such sports equipment are that
1. Regular exercise improves the body’s endurance and strengthens the immune system.
2. Promotes weight loss by stimulating the burning of calories.
3. beneficial to the cardiovascular and respiratory systems.
4. It strengthens your muscles and corrects your figure by working your abs and thighs.
5. It is the perfect complement to the anti-cellulite complex.
Bicycle simulators are classified according to load system and are divided into:
* Mechanical drive sports equipment, the force is adjusted by mechanical design.
* Magnetic actuator – through magnetic attraction.
* Electromagnetic actuator – The load is created by electromagnetic thrust.
The construction of exercise bikes is divided into 4 types:
1. Vertical, one of the most common types of fitness equipment often purchased at home, allows you to exercise all major muscle groups. The only contraindication to using such a machine is back injuries.
2. Horizontal, the main advantages of this design are the comfort and weight distribution across the entire piece of equipment, ideal for overweight and rehabilitated people.
3. Hybrid, these exercisers can change position in several planes, allowing the exerciser to be used by several users who have different physical conditions.
4. Portable, small and compact units without a seat, ideal for those who move often or have little space to work out, the only drawback is the uneven weight bearing on the legs due to the lack of a seat.
Note:
Necessary: When exercising on a stationary bike, you should select a workout time of at least 30 minutes.
Which muscles work
The main load is on the legs (all thigh muscles) and buttocks, which is natural when pedalling. The lower back, abdominal muscles and shoulder girdle also engage if you choose a standing position or resting on your forearms.
How do I practise on a spin bike?
Do not exceed 45 minutes of training on the spin bike. Adjust the exertion level by changing the resistance, the speed of the pedals, or alternating between standing and sitting.
Warm-up your muscles by doing some superficial strength and joint exercises before starting the workout, or start moving at a low speed for 5-7 minutes before adding more exertion. Do not brake sharply at the end of the training; reduce your rate in the final minutes. Only when you have come to a complete stop, get up from the simulator.
Choosing the right bike
Before deciding on your choice, you should consider the possibility of actual cycling, your weight, the presence of various injuries and your individual body characteristics:
- * The vertical is suitable for users who are not overweight with the ability to do real cycling.
- * The horizontal is ideal for fat people, have back injuries or who are not currently able to exercise these muscle areas for one reason or another.
- * A hybrid would fit perfectly as a family trainer, for several users with different physical attributes.
- * Portable is suitable for users who cannot afford to use a large space or continually change location.
- * Spin bikes are ideal for those who are not overweight, have no injuries, have enough space to fit a trainer and do not have the opportunity to take a real bike ride.
The best spin bikes for the home
Life Fitness IC6
The brand is one of the fitness industry leaders, offering a wide range of premium home spin bikes with the latest in noise dampening technology. Spin bikes in this segment are equipped with multimedia capabilities that provide a professional training approach at home. The company was a sponsor of the Olympic Games in Sochi, and its equipment can also be found in well-known Russian fitness club chains. The cost of this brand’s bikes ranges from 137,000 to 283,000 roubles.
PRECOR Spinner Rally SBK861
The PRECOR home fitness equipment line is of high quality, combining ergonomics, comfort and efficiency. Research into human biomechanics has enabled the brand to create comfortable trainers that consider the morphology of the body for home workouts. The cost ranges from 140,000 to 326,000 roubles.
Star Trac Studio 7 7290
Since the late seventies, the American brand has been producing sports equipment, including a home range of spin bikes. Only the best engineers and designers were involved in developing the technology for the simulators. The bikes are equipped with a chain drive, making training as close as possible to everyday cycling. The training profiles are manually set to suit individual needs. The cost ranges from 105,000 to 180,000 roubles.
When choosing a spin bike, bear in mind that the more professional and expensive the machine, the more effective and safer the load is. As with any cardio machine, a spin bike has both pros and cons. An essential prerequisite for exercise is the absence of cardiovascular disease, inflammatory processes in the joints and internal organs. The choice is yours!