Spin Bike Training

Add spin bike training to your exercise program with Jeff. Spinning (Bike) training is one of the best low impact ways to get and stay in shape, aerobic advantage to bike riding can be as much as twice as beneficial as elliptical or treadmill with as much as half the impact.

This physical training can be tailored to most people of various physical ability. The training starts out with basic stretching, core abdominal exercises and goes into proper technique on how to use the stationary bike properly, proper body position, seat adjustments, terminology etc. The workout is split for the beginner at 50/50 Bike to physical exercise off the bike. For the more advanced rider the break goes to 80/20 bike to exercise off the bike. This program can be done as a solo and group programs forming soon.

I even have regular bikes and helmets to bike tours for exercise and to tour the city of the Atlanta,

Advantages of Spining, Bike training exercise

· increased cardiovascular activity
· fitness
· increased strength
· increased balance and flexibility
· increased endurance and stamina
· increased calories burned
· stress reliever

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It can be done by people of all ages, from childhood up even through the adult years when achy joints don't allow for more stressful exercise like jogging.

For Your State of Mind

Riding a bike is a proven stress releaser. Regardless of if you are riding purely for pleasure or for a specific purpose, you will arrive at your destination feeling relaxed, energized and happier about the world and yourself. Consider cycling for weight loss in a variety of ways. How about these options?

· Try having a scheduled daily ride of about an hour.

· Could you ride your bike to and from work or school? If you did this most days of the week and ate a healthy diet, you could easily expect to lose one pound a week.

· Another option is to plan family or group rides a few times a week. Make this a longer ride of a couple hours. Coupled with a healthy diet this would also bring a weight loss of about one pound a week.

SPIN BIKE WORKOUT PROGRAM, BIKE YOUR WAY TO A BETTER WORKOUT!

Hello Atlanta fitness group, several of you have asked me to for a spin, bike program, this program is a mix of bike and our basic Boot camp styled workout that you most of you know and love. So here it is: 50 minute spin program Total time 53 with a 3-minute break.

This program is designed for the person that is in relatively good shape but not pro’s on the bike or spin classes and is broken down by time.

5 warm-ups off the bike, this includes stretching and
loosening up
5 minutes of core work, abs and low back work
5 minutes warm-up on the bike easy pace both sitting
on the seat and coming off
Break down: 2 minutes on the seat 2 minutes off the
seat, higher intensity and 1 minute warm down.
5 minutes of plyometerics, i.e. wall pushups, wall
dips, lunges, squats, jumping jacks, simulated jump
rope, and knee pushups etc.
5 minutes back on the bike, 1-minute warm-up on the
seat or off, 3minute higher intensity run off the
seat, 1 minute warm down.exercise
5 minute plyometeric same as above boot camp style.
BREAK 3-minute break for water, bathroom, more
intensive coaching consultaqtion etc,
10 minute interval training on the bike
Breakdown 2 minute warm-up, 2 minute picking up the
pace, getting off the seat, 1 minute bringing down the
pace and sitting on the saddle, 2 minute picking up
the pace getting off the seat, 1 minute bring in down
the pace, 2 minute getting off the saddle, 1 minute
back on the seat.
8-minute abs and plyometeric set similar to above
2-minute stretch and loosen down period, congrads you
survived were done!

HOW TO SELECT THE PROPER SEAT HIEGHT FOR YOU ON YOUR BIKE!

Continuing ths exercise series on Spin bike exercise and enjoyment, probably the most iportant thing is the proper seat hieght for you. If the seat is too low, you won¹t be able to get enough leg extension on the downstroke and your legs will tire out faster. If it's too high, you'll be straining to reach and might injure yourself. Here's a good rule to follow: Your upstroke knee should never exceed hip level, while your downstroke knee should be about 85 percent straight. And don't grip the handlebars too tightly, as this will increase the tension in your neck and shoulders. Hopefully this was informative and helpful for you, www.fitnesswithjeff.com