Suitable for all needs and all types of endeavour, indoor cycling ones have become very trendy.
You can ride an indoor bike even if you cannot balance a bicycle. Fixed bikes are also suitable for people who have never ridden a bike before. With a flywheel of at least 8 kg for beginners and 15 kg for athletes, the indoor bike guarantees reliable stability.
The wheel base and non-slip pads also ensure good footing. Simple and easy to use, it is no wonder it has left the physiotherapist’s office and become the most widely used cardio-training equipment in homes and fitness centres. A wide range of models are now available, including exercise bikes, semi-recumbent bikes and spinning bikes, which offer a variety of functions and types of training.
No matter what your age, whether you are overweight, have back or joint pain, need rehabilitation or don’t know how to ride, there is nothing stopping you from riding and pedalling a bike. Before you start, make sure you know how to adjust your bike. Otherwise, watch out for knee and back pain.
Stand next to the bicycle and say: ‘The saddle should be at waist height. When you sit on the bike, put your heel on the pedals and do not hyperextend your legs. Next, find a suitable setback to optimise the distribution of your weight on the bicycle. Imagine a pencil line running from the front of your kneecap to the centre of the pedal axle. If it is too far forward, move the saddle back. If too far back, move the saddle forward.
Protected from the whims of the sky
You can cycle every day of the year, rain or shine. You can ride your exercise bike regardless of the weather. There is no better way to get regular exercise, improve your physical fitness, develop your cardiorespiratory fitness, stimulate circulation and increase muscle strength. Depending on your level, you can pedal smoothly or increase the resistance of the bike to simulate sprints and hills. If you are just starting out, start with a 20-minute session.
Then gradually increase the time and intensity. Go at your own pace. Don’t start without a 10-minute warm-up before a time trial or climbing a pass – opt for video programmes such as Swift, Spivi or Intelligence cycling. They make training more enjoyable; Spivi offers virtual confrontations. You can meet up with other people in your network and progress together on the same terrain.
Cellulite is eliminated in water.
Immersing yourself in water up to your waist creates hydrostatic pressure, which gives you an added advantage. That’s right!!! In water, there is 12 times more resistance than in air. Needless to say, this resistance is multidimensional – unlike simple gravity, it is applied both horizontally and vertically. Aqua cycling, also known as aqua biking or aqua spinning, is an aspect of balneo that can be enjoyed in individual cabins or in group lessons. It is no coincidence that some thalassotherapy and spa facilities offer it. Another similar activity is shadow-boxing in water, it gives some similar results.
The activity, called endurance, not only draws out stored fat, but also promotes lymphatic and blood circulation through the draining action of water as you pedal. This discipline is ideal for removing fat from the thighs, knees and hips. It is also ideal for those who want to get rid of orange peel skin and saddlebags as well as those who suffer from leg heaviness as a real massage. With 2-3 treatments per week, you can start to see results from the first month and you will get fit. With music and… Let’s get out.
Cycling, RPM™, biking, spinning, freeriding…
You may have already heard about or tried these disciplines, where you pedal a stationary bike in a group in the dark, with light effects and motivating music. It’s like being in a nightclub. The courses last between 30 and 60 minutes. The aim is to create a realistic feeling of being outside cycling. It all starts with a 5-10 minute warm-up in the dark to get your legs moving.
Gradually, the pace and intensity is increased to work the body. We alternate between phases of sprints and time trials where you just speed up, and climbing phases where you get out of the saddle and pedal like a dancer as if you were climbing a real hill. You get into a bit of resistance to build up the muscular strength essential for climbing. Then comes the ‘homecoming’, the recovery phase.
The music, the energy of the group, the atmosphere and the physical exertion allow us to bathe in a bath of endorphins. We escape from the real world. We are released from the tensions of the day. We can forget all the worries of everyday life. At the end of the session, we feel a sense of well-being and healthy fatigue.
