If you enjoy cycling, you don't have to do without it even in winter and in bad weather, because you can use the indoor bike as a training tool. Indoor bike training is also known as spinning and is ideal for burning calories. Spinning mainly strengthens the thighs , but it can also work the abdominal muscles . Spinning is offered in most fitness studios, because in a group, with music, it is the most fun and promises the most success. Alternatively, an indoor bike also replaces the classic exercise bike and is always available when you do not have time to train in the gym. 
What is trained with the Indoor Bike?
Training on the indoor bike offers several advantages:
- Improvement of endurance and fitness
- Training of heart and circulation
- Calorie burning
- Fat burning
- Better oxygen saturation in the blood and better general condition
- Training of several muscle groups
With cardio equipment to the dream figure
What effect does training with an indoor bike have on the body?
One of the main effects of training with an indoor bike is the increasing load intensity. Furthermore, the endurance performance of muscles is increased, an effect that can be explained on a molecular level by the increase of PGC-1α. This protein acts as a co-activator for steroid receptors and nuclear receptors and influences, among other things, a variety of processes in the energy balance of the body. The rapid increase in exercise intensity during training can lead to an "afterburn effect" - the body still has an increased energy demand up to 2 hours after training and continues to burn more calories. Due to this very long-lasting effect, the body has to fall back on its fat reserves, thus efficiently boosting fat burning. The training with the Indoor Bike is a combination of High Intensity Training, through the combination with elements from the High Volume Training the training with the Indoor Bike supports effectively the blood circulation increases and the cardiorespirative fitness can improve lastingly. One of the reasons for this is the detectable increase in v-EGF in the body. The vascular endothelialgrowth factorplays a major role in the formation and growth of blood vessels and in blood formation.
What should I consider as a beginner when training with the Indoor Bike?
Depending on what goals you want to achieve with the indoor bike, you should not miss out on a comprehensive consultation at your gym. Discuss your training goals with a trainer and ideally complete a trial training session on the indoor bike. The fitness trainer will explain the indoor bike to you in detail, discuss the settings that are right for you and make sure you have the correct posture during your workout. For lasting success with the indoor bike, it is important to recognize typical training mistakes in order to avoid them in the future.
What is better - spinning class or training alone?
Training in a group has many advantages. For example, it has been scientifically proven that motivation is maintained longer during group training and that exercisers achieve greater effects on their training goals during group training than on their own. However, the personality of the individual exercising plays a role - group training as in a spinning class is simply not everyone's cup of tea. Basically, spinning is one of the most popular fitness courses in Germany, the group training to driving music is a lot of fun and pushes the participants to peak performance. For this to work well and for you to stay on the ball for a long time, choosing the right course for you is crucial. The level of training must suit you - if the level is too high, you will quickly become frustrated, if the level is too low, you will quickly become bored. Neither over- nor under-challenging are good training partners! Your fitness studio will be happy to advise you on the right course and help you to correctly assess your training level by taking a medical history. Training with the indoor bike also has advantages for "lone warriors". Originally, the indoor bike was developed by cyclists for cyclists - in winter, in rain, frost, poor visibility or road conditions, training with the indoor bike is the ideal balance to training on the road. The feeling during training is closely based on the training experience of "real" cycling - a real plus for all those who want to train regularly and sportily with their bike.
What are the special features of training with an indoor bike?
The Indoor Bike has no idle, unlike the real bike; instead it has a flywheel. This flywheel allows for better power transmission and a smoother motion, but of course you have to pedal all the time. That costs a lot of energy. The pounds fall accordingly on the indoor bike, but beginners run the risk of quickly reaching their limits. Unlike cycling in the great outdoors, where the rolling phases make up 10 to 15 percent of the total, there are no rolling phases in indoor cycling. In indoor cycling at the gym, all class participants pedal at the same rhythm. In order to maintain the rhythm on the indoor bike, you should set the appropriate resistance. The resistance is set according to your fitness level and training goal. Therefore, while training on the Indoor Bike, it is very useful to determine your own workload using a heart rate monitor. The most important thing when training with the indoor bike: Stay relaxed! The workout should be fun - that's the fastest way to reach your goal.
What should I look for when buying an indoor bike?
When buying an indoor bike, you should pay particular attention to the braking system, drive, comfort and adjustability as well as safety. The braking system on an indoor bike is different from that of a bicycle; there must be an emergency brake for safety. Various indoor bikes are offered with a chain drive, but such a drive causes side noises. Modern indoor bikes are equipped with a poly-V belt, which operates silently and is maintenance-free . Most indoor bikes have a racing saddle, which is not always comfortable. However, as with a normal bike, the saddle can be replaced in a few easy steps - in fact, it's easy to attach your normal bike saddle to the indoor bike for training. The handlebars, like the saddle, should be height adjustable. High-quality indoor bikes allow the handlebars to be adjusted in several grip positions. The flywheel mass of an indoor bike is particularly important, as the higher it is, the better the rotation. The flywheel mass should be at least 18 kg. Good workmanship is essential for safety. A heart rate monitor is already integrated in good indoor bikes.
Find now your suitable Indoor Bike at an unbeatable price!
Editorial fitnessmarkt.de (EA)
Published on: 22 August 2014