The second setting is Saddle Fore and Aft - this requires that when a participant is sitting on the bike with the pedals parallel to the floor, the bent front knee is aligned [plumbline from knee down to pedal between the front toe and ankle and does not extend beyond the toes or remain behind the ankle another way of looking at this is when the participant is sitting on the bike with the pedals parallel to the floor, the knee of the front leg is aligned with the axle of the pedal. Saddle height is the first setting and this requires that the saddle is basically in line with the hip bone - this is the quick set-up and the secondary check of saddle height is when you are sitting on the bike with your feet in the pedals and one pedal is at the lowest point, there is a soft knee bend in the extended leg. Standard fitness tops or t-shirts can be worn although it does help to have a top which assists in keeping you cool.But a sweat towel and filled water bottle is essential when participating in an indoor cycling class.Īs the indoor cycles are a 'one size fits all', there is a generic set-up to assist participants in setting themselves in the most safe and effective position on the bike. General fitness gear can be used but it is always a good idea to invest in a pair or two of proper cycling shorts to assist in being comfortable in the saddle.Ĭycling shoes are also a great investment as your foot is placed in the best position on the pedal both for indoor and outdoor cycling otherwise normal trainers can be used. Workouts include a variety of interval type time sets where short bursts of 10-90 seconds of hard work or high intensity are used as well as sustained medium to high intensity type time sets such as 3-8 minute mini time trials. The many different combinations of the three variables create the terrain or profiles found in outdoor cycling. Resistance ( generally measured on a scale of 1-10 known as Rate of Perceived Effort RPE). There are three variables used on the indoor cycle to create the various profiles found outdoors - these three variables are:Ĭadence ( leg speed or revolutions per minute RPM) These components are the warm-up, main workout which consists of hills and flats, cool-down and finally stretching, all done with music.Ī participant will experience a number of profiles which may be found in outdoor cycling such as hills, flats and even downhills. Indoor Cycling classes are generally 45 minute to an hour, medium to high intensity classes delivered by a qualified instructor where participants are lead through the various components of an indoor cycling class. With an online presence as well as, we sell spin bikes to help boost your fitness Australia wide.Spinning is the generic name given to the fitness program of Indoor Cycling. Just Fitness is proud to stock a wide range of spin bikes showcased at our Melbourne fitness stores in Blackburn, Epping, Hoppers Crossing and Heidelberg. We have spin bike options to suit almost any budget, all of them offering essential features including quick stop brakes, rock solid construction, easy fit pedals, and an on screen display that shows time, speed, distance and calories burned. No longer do you have to keep your enjoyment of spinning contained to the gym! Just Fitness has a range of superior quality spin bikes for sale to help you achieve your cardio and fitness goals at home. It is performed on spin bikes, which differ from traditional upright exercise bikes in that its heavier flywheel enables a higher intensity, energy bursting workout. Also known as “RPM” (underneath the Les Mills umbrella of branded classes) or “spin class”, it’s a high intensity, low impact cardio workout that involves stationary cycling at various speeds and resistances.
“Spinning” is one of the most popular indoor group fitness exercise classes found in gyms around Australia.
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