Training with the spin bike: Get your circulation going!

A spinning bike, also known as an indoor bike, is an ideal piece of fitness equipment to improve your fitness level. There are a variety of benefits to using a stationary bike. They are easy to use, comfortable and can deliver excellent results through regular exercise.

This is why they are extremely popular as home fitness equipment. In the following article, we will go into the good features that an indoor bike has to offer.

Spinning for muscle building that is easy on the joints

One of the great benefits of training with indoor bikes is the toning of the lower body. Shins and quads (quadriceps) are worked the hardest. But the gluteal muscles are also targeted thanks to the rotational movements and the hamstrings also usually act as supporting muscles when the legs are pedalling. Increasing the intensity of the workout either by pedalling faster and/or setting a higher resistance will give better results. But indoor bike training can also train the upper body by using dumbbells or resistance bands. However, care should be taken not to use weights that are too heavy in order to maintain balance on the bike. The core of the torso is challenged more than with normal pedalling, as you are no longer supporting yourself with your hands.

Indoor cycling as a good workout for (re-)beginners

One of the advantages of indoor cycling is that it is gentle on the joints. This is ideal, especially after an accident or when someone is new to training. The rotating movements are very gentle on the hips, knees and ankles, but also help to strengthen them.

Low-impact training for heart and circulation

Indoor cycling is also an excellent cardiovascular workout as a low-impact workout. In fact, all the major cardiovascular benefits can be reaped by choosing the individual intensity level. Increasing the pace and resistance and adding some upper body weights increases the difficulty and intensity of the cardio work. Maintaining the right training frequency is important for a healthy workout. Not too little or too intense training will ensure that the heart stays healthy and strong in the long run. 

Cycling has a positive effect on breathing

A well-functioning heart means that more blood goes to all organs, including the lungs. The lung capacity is increased and therefore more oxygen gets into the body. This has beneficial effects, such as better breathing, more stamina when performing physical tasks or exercising. Through better breathing, the body's cells are kept healthy and "repaired", helping to keep the organs healthy.

With increased sleep quality to greater well-being

Sleep problems and sleep apnoea (breath stops during sleep) can be caused by obesity or lack of exercise, so using an indoor bike can bring the benefits by helping to lose weight and increase lung capacity. Breathing better in general means breathing better during sleep as well. A positive effect is that stress is reduced during exercise, which further improves the quality of sleep.

"Spin" yourself into the mood

We have already learned about the physical benefits of an indoor bike. But mental health also benefits from exercise.  When exercising, the brain releases endorphins, the hormones of happiness, which means the risk of depression and anxiety is reduced. 

Those who exercise regularly become more satisfied and take pride in their achievements. Mood brightens and self-esteem increases. All this helps to increase self-confidence, take more calculated risks and actively engage. And a better mood ultimately provides anincreased quality of life.

In summary, spinning offers you a number of benefits:

- Increased mental stamina

- Weather-independent training throughout the year

- Low time commitment

- Ideal cardiovascular workout

- Reduction in risk of coronary heart disease

- Endless supply of "roads"

- Positive effect on the respiratory system

Not convinced yet? Get on-site advice in our fitness shops in Wettingen or Wil (SG) or call us for information on the benefits of training with spinning bikes or which model is right for achieving your fitness goals.