How to Buy a Spin Bike: Ultimate Guide

Posted on April 1, 2022 at 3:06 pm.

Are you aware of how good a spinning workout is but don’t know best how to buy a spin bike that suits your needs?

If you’re not, well don’t worry, because we can ensure you that spin bikes are a different beast of a workout compared to an exercise bike.

It’s the closest thing possible to replicating cycling on a track or road, bringing that outdoor cycling experience indoors.

That’s why spinning classes are becoming so popular worldwide.

In this blog, our Home Gym Expert Team member, Emma Kate Harris, tells us about some of the most important features to consider when buying a spin bike.

While she will also give some benefits to spinning.

If spinning is not your thing, some maybe a Beginners Yoga Session is your thing?

How to Buy a Spin Bike Overview

“Hi guys, so the first thing to know is that “pin bikes are different to most of the other kinds of indoor cycle machines we stock as part of our Home Gym range.

“They are designed with the aim of closely replicating what you experience cycling on a road or a track.

“So if you want to bring that outdoor cycling experience indoors and really get that feeling of a tough cycling workout, then a spin bike is for you.

“Here are some of the main features to look out for.

“Before we start, you might enjoy our blog on the Benefits of Fasted Cardio.”

How to Buy a Spin Bike Key Features

Q Factor

“On a Spin Bike, the Q factor is one of the most significant features to consider.

“It’s the distance between the inside of the pedal attachments on both sides of the crank arms, or, to put it another way, the gap between the two pathways your feet take.

“Lower Q factors tend to be a more accurate portrayal of real bikes when it comes to recreating the most authentic riding experience.

“The Q factor of the most popular indoor cycles will be between 155mm and 175mm. A narrower Q factor is more ergonomically efficient and allows the rider to apply more effort to the pedals, according to research.

However, other experts say that riders with exceptionally broad hips are sometimes better suited to a bike with greater Q factor.

Flywheel Weight

“The first thing you should look out for on a spin bike is the weight of the fly wheel, which is generally located at the front of the bike.

“The weight will dictate the motion of the bike, so the greater the weight the smoother the motion. We recommend spin bikes with a flywheel over 6.5 kg, which is more than enough to allow a smooth and seamless workout.

“Spin Bikes are powered by a chain or belt and have an open front flywheel.

“The rolling road bike feel is influenced by both visible rotation and force transferred from the pedals to the wheel. Because of the fixed gear, you can’t coast or stop abruptly like you can on other stationary cycles.

“Magnetic discs are used to produce resistance on traditional recumbent or upright exercise bikes.”

Frame Size and Weight

“Secondly, you want to check out the weight and frame size of your spin bike.

“Not everyone will have a lot of space to work with in their home gym, so you want to find a bike that is light enough to move around and strong enough to provide optimum balance with even the most rigorous use.

“Without wheels at the front of the machine, spin bikes can be difficult to transport and move. They’re necessary for simple, convenient movement, especially at home where room is restricted.

“Today, almost every Spin Bike has wheels attached to the base of the bike for simple transporting. These are crucial for both household and professional users, as the frames and flywheels are large pieces of equipment, weighing around 50-55kg.”

Resistance Type

“You also want to become familiar with the type of resistance on your spin bike. Generally, there will be two types, friction resistance and magnetic resistance.

“Friction resistance works by pressure being put on the flywheel to slow it down and make it harder to spin.

“These bikes will need replacing the long term due to wear but would not be as expensive as their magnetic counterparts that work by bringing a magnet close to the wheel to increase resistance.”

Adjustable Seat & Handlebars

“We’re not all the same shape and size, so having an adjustable seat and handlebars is very important.

“This is key to making sure your time on the spin bike is as comfortable as possible and with the lowest risk on injury from over reaching.

“So, consider whether the spin bike you’re buying has fixed heights and positions on their seats and handlebars, or whether it is a free movement system.

“Handlebars/seats may be moved to accommodate people with longer and shorter arms/legs and upper and lower bodies, allowing users to select their most comfortable riding position.

“This is especially crucial for inexperienced cyclists or those with back difficulties, as riding with low handlebars or a seat in the wrong position is likely to be uncomfortable.”

Small Features

“And finally, there is all the small little features that can really top off your spin bike, such as the display screen, water bottle holder, bike pedals and arms rests.

“All these little features add up to really compliment the perfect spin bike, so take time to find ones that suit your needs.

Benefits of Buying a Spin Bike

Feel Good Factor

“Endorphins are produced by exercise and interact with receptors in the brain to cause happy feelings.

“You’ll leave your class or session physically exhausted, but mentally elated, and this is the sensation to which you’ll grow addicted.

“That is why being active can aid in the treatment of depression and other negative mental and physical health issues, such as stress, in so many people.”

Low Impact Exercise

“Spinning is ideal if you’ve recently recovered from an accident or surgery, or if you simply need to ease back into things.

“Don’t get us wrong: you’ll still get a fantastic workout, but there’s no fear of falling off or colliding with another cyclist because the bike remains motionless.”

Relieve Stress

“There’s no denying it: exercise has been scientifically shown to help people cope with stress.

“Exercise clears your thoughts and allows you to temporarily forget about whatever stressful day you’ve had at work or at home.

“Exercising makes you feel good about yourself and boosts your confidence, which all contribute to a reduction in stress in our daily life.”

Build Lean Muscle

“The development in muscle definition in your legs and core is one of the finest benefits of a spin session.

“We don’t have to tell you how vital core strength is; it’s what keeps your body upright.

“Because muscle weighs more than fat, many are perplexed when they desire to remove their muffin top but notice a weight gain!

“Our recommendation is to get rid of the scales and focus on how you want your body to look rather than a number or a pant size.”

Conclusion

We hope you enjoyed this blog on how to buy a spin bike.

Make sure to check out our range of leading spin bikes HERE or below.

Enjoy the spinning!

Beginners Guide to Suspension Training

Posted on January 7, 2022 at 4:11 pm.

Written by Ger Flanagan

If you’re looking for a change up to your training schedule this New Year, suspension training might be for you.

For those who don’t know what it is, it’s basically resistance-based strength training centred around bodyweight exercises using ropes.

So remember those straps hanging from the ceilings or squats rack in the gym?

That’s them.

But another reason that makes suspension training so popular is how practical it is. Kits like TRXTraining allow you to workout wherever you at, be it at home, at work, or on the road.

Check out the video below more information on the most popular suspension training kit, TRXTraining.

Interest? Keep reading then.

What is Suspension Training

Suspension training, often referred to as TRXTraining, is resistance exercise that uses a system of ropes and cables to allow you to leverage your body weight against gravity.

Rings and TRX accessories are examples of common suspension equipment seen in gyms.

It may make any exercise more challenging by providing an unstable platform that requires more core activation. It also attempts to improve your strength, aerobic endurance, balance, coordination, and power all in one session.

Benefits of Suspension Training

TRXTraining, sometimes known as suspension training, is an exercise regimen that has been demonstrated to increase total body strength, stability, and cardiovascular health. This is accomplished without the use of typical weight lifting, kettlebell swinging, or lifting semi-truck tires.

Suspension training advocates claim that it improves core body strength as well as joint and muscular stability, lowering the risk of injury.

Here are 8 benefits in short.

Strengthens the core
Strengthens the body’s functional strength, agility, and power.
Over 50 exercises can be done
Portable/Easy set up can adapt to various fitness levels
It’s an excellent workout for seniors
It lowers the risk of heart disease and stroke.
It may help with weight loss and body composition.

How to get Started in Suspension Training

The great thing about suspension training is how simple it is to get started.
All you need is a small area of space, something to hang your kit on and a suspension training or TRXtraining kit, which is available right HERE.

Set up is simple.

Plus, there’s an array of workouts to get you started straight away.

Suspension Training Workouts for Beginners

If you’re just starting off, we recommend you keep it simple to get a feel for suspension training.

Try these basic suspension training exercises and see how you get on.

Remember, start slow and find your pace.

Plank

A great exercise to hit your core – essential for your full body.

Begin by lying on your stomach, facing away from the anchor point, and placing your toes into the foot cradles with the straps at midcalf. Back into the grips with your heels, squeeze your calves, quads, glutes, hamstrings, and core, and press into a flawlessly flat plank.

Hold for up to 30 seconds or as long as you can. Repeat for a total of three sets.

Low Row

Good for posture, hitting those strong back muscles and your arms.

You can change the intensity and difficulty of this move simply by your feet position and strap length.

With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.

Perform three sets of 8–10 reps.

Squat

No matter your fitness levels, the squat has massive potential for benefits.

You can improve your mobility and your ankles and hips, which will improve your everyday wellbeing, as well as building huge strength.

Stand facing the anchor point with the TRX straps adjusted to mid-length. Hold the handles in front of you with your elbows soft and take a step back until the straps are slightly tight. Lower your hips and back as low as you’re comfortable without leaning backward. Return to a standing position by squeezing your glutes.

Three sets of 8–10 reps are recommended.

Chest Press

Brilliant for hitting your chest muscles with a powerful pushing movement along with stabilising your core and spine.

One of the staples of suspension training.

Stand facing away from the anchor point, with the TRX straps fully stretched. Begin by standing on the balls of your feet and pressing against the strap handles with your arms extended exactly below your shoulders. Lower yourself till your elbows are roughly 90 degrees while keeping your body in a straight plank. As you push back up to the starting position, straighten your arms and support your core.

Reps should be 8–10 reps in three sets.

Lunges

Great for building leg strength and increasing your range of motion in a controlled state.

Begin by standing facing the anchor point with the straps at mid-length. Step your right leg back and bend both knees to 90 degrees while keeping a light grasp on the handles. Return to a standing position by squeezing your glutes. Repeat on the opposite side. That counts as one rep.

Three sets of 8–10 reps.

Bicep Curl

The great thing about these bicep curls is that they engage the whole body, not just the bicep.

Again, adjusting your feet will alter the difficulty.

Begin with your pinkies at your temples and elbows raised high, with the straps at mid-length. Straighten your arms while keeping your elbows raised and your body straight. Without lowering your elbows or rising your shoulders, return to the beginning position.

Three sets of 8–10 reps.

Hamstring Curls

Hamstring strength is key for powerful legs and also essential for healthy joints to influence mobility.

So ensuring they are strong and rigorous is essential.

With the straps at midcalf length, lie on your back facing the anchor point and place your heels in the foot cradles. Keep even pressure in your heels, engage your glutes and core, keep your hips lifted and drag your heels as if they were on train tracks until your knees are stacked over your hips. Return your legs to straight while maintaining a tight core.

Perform three sets of 8–10 reps.

Conclusion

Keep an eye on our blog for even more content on suspension training workouts and advice.

We’ve also got some other great homework content, like Bundee Aki’s favourite Resistance Bands excercises. Or, our Yoga Expert Roberta Harrington has some Basic Yoga Poses for Beginners.

We’ve got some of the leading Home Gym products to help you get started right HERE.