When an autumn is around the weather is getting worth and many people who used to exercise outdoor, now are looking for indoor workouts. It the situation is that you are willing to exercise on a stationary bike at home and you want to personally plan your exercises, you will surely need some advices from a professional in this field. So, here goes the information that can help you to properly organize your workout on a spin bike.
If you have ever done road cycling, it would be easier for you to organize a workout on a stationary bike. The thing is that road cycling and indoor cycling workouts are very similar. Still there is one difference: usually, people sweat a lot more indoors. This is due to the fact that there is no fresh air and breeze to help cool you off when exercising inside.
There are two important things when exercising both on a road bike and stationary bike. The first one is that you have to stretch properly before your spinning workout. Another thing to bare in mind is that you should stay hydrated during your inside or outside workouts.
To improve maximum power output when training indoors on your stationary bike you have to add interval training as a part of your workout. As an example, after easy spinning for about 15-20 minutes, you should go maximum effort for the next minute. After this cycle you need to have a minute of easy spinning. Though you can plan the program of your workout on a stationary bike yourself, still a program that is developed by a professional can tell you the recommended amount of intervals that should be executed. Usually professionally done workout program is of high efficiency.
Usually people are trying to increase lactate threshold when exercising. You need to remember that the greater threshold you have, the more intense your workouts can be. What’s more this kind of exercises free you from a buildup of lactic acid. To make your workouts more effective, you have to use a heart rate monitor. This gives you the chance to get an estimation of your lactate threshold.
As mentioned above starching is very important for a safe workout. That is why you should begin your workout with stretching. Then you have to do an easy spinning for approximately 15-20 minutes. The next step is to work on a limit of your abilities, really hard for about 30 minutes. Despite the fact that it can be extremely hard to spin for 30 minutes, still you have to tackle this task as it makes your workout really effective.