How to Use the Spinner Exercise Bike

Spinner exercise bikes are popular in health clubs and fitness centers. Generally they are used as equipment in a spinning class, where groups of people complete a biking workout set to music. Follow these steps to correctly and most effectively use a spinner exercise bike.

Instructions

1. Get on the spinner exercise bike. Put 1 foot on the pedal that is closest to you and swing your other leg over the seat.

2. Move the seat forward or backward so you can reach the handlebars comfortably. There should be a slight bend in your elbow when your hands are on the handlebars.

3. Adjust the height of the seat. You can move the seat up or down. Place your feet in the toe cages on the pedals or clip them into the pedals, depending on the style of the spinner bike. Move the pedals until 1 leg reaches the bottom of the pedal stroke. There should be a slight bend in your lower knee. If your leg is straight, move the seat down a bit.

4. Control the tension. Spinner bikes have a tension control on the bar in front of where you are sitting. Move it to the right to create more tension and to the left to lessen the tension. More tension will increase the intensity of your workout. During a spinning class, instructors will usually ask you to adjust the tension.

5. Start pedaling. You can get an excellent cardiovascular workout and build muscle in your legs by using the spinner exercise bike.

Tips & Warnings

• If you are taking your first spinning class, arrive 10 to 15 minutes early so your instructor can help you adjust your bike correctly.

• Many gyms with spinner exercise bikes offer gel seats that will add comfort as you ride.