Indoor Bike Set Up, Resistance, Positions, & MORE!
Вставка
- Опубліковано 7 чер 2024
- We are covering all of the bases from proper spin bike set up, resistance, positions, and bonus tips to help ensure that you are getting the most effective and safe cycling workout! Even if you have participated in a spin class before, or maybe you are brand new to indoor cycling, we are going to review EVERYTHING you need to know to make the most of YOUR KC cycling experience!
This video is broken up into chapters, so you can easily find exactly what you are looking for! It is always important to review from time to time, so make sure to visit this video every so often, to make sure your form and bike setup are still perfect for you!
Once you've watched this video, you will be ready to roll... nowhere! HEHE! Just kidding, you will be ready to kick butt and reach goals!!! Don't forget to check out a cycling class after this video!
Start here for BEGINNERS PLAYLIST! 👉 • Beginner Level Rides
💁🏼♀ Hello! I'm Kaleigh! I attended my first Spin class when I was 15. Since then I've been addicted to spin classes and indoor cycling. Now, as a certified Spin class Instructor, Stages Beats Instructor, and NASM certified fitness trainer, my goal is to share the most fun, motivating, and energizing indoor cycling workouts that will bring out your inner BUTT-KICKER!
I'm so glad you decided to join my indoor cycling class today! Grab your water bottle, grab your towel, get on your bike and let's kick some butt! - Kaleigh Cohen Fitness
_________________________________________________________________________________________________
0:00 - 0:25 Welcome
0:26 - 2:59 Bike Set Up
3:00 - 4:22 Resistance
4:23 - 10:40 Positions
10:41 - 12:32 Tips
_________________________________________________________________________________________________
⭐️Want more workouts to help you reach your goals? Subscribe here! 👉 / kaleighcohenfitness
⭐️ Looking for a padded seat cover or shorts? Find that and more here! 👉 www.amazon.com/shop/kaleighco...
🎶 Jam out anytime and anywhere! Here are all of my Spotify playlists, just for YOU! 👉 open.spotify.com/playlist/0UL...
⭐️ Hang out with the community and get all the 4-1-1!
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
⭐️ KCF fit wear, fitness tips, recipes, and a FREE fitness journal template! 👉 www.kaleighcohen.com
⭐️ Want special KCF emojis and behind-the-scenes access? Become a Kaleigh Cohen Fitness channel member here! 👉 / @kaleigh
⭐️ For those of you that asked how you can help support these indoor cycling workouts 👉 www.buymeacoffee.com/kaleighc...
⭐️ Share this video with a friend👉 • Indoor Bike Set Up, Re...
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for harm, damage, or injury as a result of any information provided.
#SetUp #SpinBike #StationaryBike #ExerciseBike
The side view was very helpful in allowing me to check my form against yours! Even after riding with you for 6months now I learned a few things! Thank you!
Super helpful. I really wish there was a playlist of your classes to bring us up from absolute beginner progressing to confortable taking any class. Thanks!
The side view of the positions was so helpful! Thank you!!
In 77
I’m new to spinning and just thrilled by your channel! Love all the instruction and am enjoying your beginners’ workouts!
Yay!! Welcome to the channel, Jessica!!! So glad you’re here!!! 🙌😍🎉
Wow I am so glad I found your channel. I am familiar with indoor cycling from classes at my gym. But I recently purchased a bike for home and was struggling with finding a good videos to motivate me. I love your energy and the way you structure your workouts.
I have been spinning with you for about 3 weeks now and loving it! This video is a great update on your previous set up video! The camera angles are so much better!! Please do another stretching "Dessert" video as well! I always have "Dessert" after my ride and it would be fun to have another option. Thank you!
Thanks from the UK Kayleigh, best Spinning channel I've found !!
This was super helpful! I’m really loving your workouts. You are an excellent instructor!!! I come from a spin studio background for the past 18 months so I’m still trying to get used to figuring out how to adjust my gear shifting based on your call outs. This video helped a lot!
Howdy
Im so glad that I found your channel last night. I did the beginner workout and this video was super helpful with making the proper adjustments as I had it all wrong. I plan on riding everyday with you. Thank you all that you do 😊
Great info - good to go over the setup even months into these classes. Would love a reminder to put on our watches - always forget to do it for the strength channels
Amazingly helpful, Kaleigh!!! Honestly, I have been doing a lot of outdoor walking and avoiding my spin bike for the last couple of months due to some discomfort. I was feeling like perhaps my body was not meant to cycle. I discovered that my handlebars were way higher than they should have been. I'm cueing up one of your cycling videos for the morning. Can't wait to feel the difference and get back to working out with you! So grateful for the knowledge, expertise, and enthusiasm you bring to this space. #keepkickingbutt
I just found your channel. I love the description of bike set up. I’ve been cycling for years on and off on different bikes and I love your description. I never knew if my bike was correct and all instructors gave me different advice. I subscribed. I did two classes so far. I love that your pets are in the videos hehehe. Thank you for this content. Fantastic energy!
I loooooove your workouts
Saturday is internet free for me and my family so I'm missing out on live but you are sooo amazing it feels like live every time and it is so fun and energetic you are so supportive you are the best
Ok!! This is VERY educational, great and clear explanation, plus always energetic. BTW you make spinning look easy💥💥
Thank you!! I was having a hard time understanding the difference between 2nd and freezes and this answered my question!
Thanks for this helpful info Kaleigh! Finally received my bike this week and hubby just finished putting it together for me. Can’t wait to start cycling with you! Your strength training workouts have been a game changer for me. You are such an inspiration!!! ❤
Hi , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.
Lol wish I would’ve seen this sooner. After adjusting my bike, riding feels so different. A lot better. I was struggling to keep my core engaged in past rides and never would’ve imagined that it had to do with how my bike was set up . Thank you!
Thanks! I needed the part about how to properly setup my new spin bike! I’ll also use some of your classes to workout with!
Thanks! Great video. Really helped with positions.
Super helpful info for beginners!!! Thank youuu!!
Yes! Thanks so much for this video!
Love this! Thanks! I’ve never known how to properly set up my bike.
This is informative ! I was wondering why my knees were hurting during spin class . Thank you so much ❤️
So helpful! Thank you.
Thank you for this! The side view was perfect!!
Yay!! You’re welcome, Sarah! 💜
Super helpful. I would also love to see a video of basic maintenance to the bike, from home. Mine started make some noises that i don’t know how to correct.
20 years ago I was a kickass cyclist, somehow I forgot how to set up a bike. This was so great and now I can fit my 2 metre frame onto my bike easily, I thought I was going to crack out the angle grinder and welder, awesome stuff.
I've been riding with you since I got my bike last Christmas. It was a cheap Exerpeutic with a friction flywheel and I've already worn it out! So here I am watching this video while adjusting my NEW DMASUN MAGNETIC RESISTANCE BIKE THAT CAME TODAY YAYYYY
I know tomorrow isn't a cycling day for Revive but YOU BET I'm gonna pick a 30 minute ride and go for it in the morning!
Omg!I love your energy Thank you 😊
Found it again!☺️ love the tips at the end there! I will be looking into that tablet mount for sure.
Thank you so much for your explanations 💚
Yess i agree, cycling shoes really helps for better movement 👍👍👍
I love you KAYLEIGH 💗 love your help on the videos!
Thanks I really appreciate this video I just have a basic bike without any digital or computerized info this helps alot to guage resistance and Thanks for going over the bike set up I have been guessing and all of the terms I love this channel
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Awesome!!! Thank you so much! :)
Thank you! I just set up my bike, so I will replay this tomorrow and check my new bike out closer!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Clear video 👍
This is so informative. Thank you!
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Amazing!!!
Hi Kaleigh, I’m so hooked on your videos, I’m doing them almost every day now! I watched this recently, and noticed you talking about cages and shoes. Sorry if I’m being a bit clueless...but I couldn’t figure out if you meant that it’s best to change just your shoes or the pedals as well? I have pedals that are shaped a bit like a letter “H” with a plastic cage over top to hook my sports shoes into. Do I need to change these if I buy cycling shoes?
Thank you
Thank you!!!!!
Thank you so much! Looking forward to spinning even more also your leggings are EVERYTHING 🤩
Hey Ashley! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
its really helpful especially when someone planning to losses there weight..even me i can do it as well thanks for sharing and very helpful content i am your new follower...
So glad to have found you. Loving riding with you. I have an Echelon bike, and I’m concerned that I’m not understanding your resistance levels. When I was riding with Echelon, they would advise starting at level 8-12 and to go up to 20+ which was tough. Are the resistance levels on the Echelon bike the same as other bikes? At level 9 I’m not sweating like you and I’m defo not as fit as you 😩. Please let me know. Thank you 🙏
Hi Michelle!! Yay!!! I’m so glad we can workout together!!! 😍😁 I’ll send you a video and this explains how each resistance number should feel for you! Hopefully this will! m.ua-cam.com/video/8DbpBXGAB8Q/v-deo.html
This is super awesome thank you so much!! Could you do a video on spin bikes for home at different price ranges? I do not like my current bike, but don’t know where to look for a new one.
I have a section of my Amazon Storefront with bikes for any budget. 💜
@@kaleigh Oh awesome!!! Thanks Kaleigh!!
@@kaleigh I’m looking for this… not finding it
Hi Kaleigh. I noticed you use a tablet mount positioned to the side sometimes. Is this the same one you recommend on your home page - tackform fit?
Hi just love you energy. What about sprints ? Did I miss something ?
Omg the kitten chair 😭so cute
Found your 20 minute video tonight and it was spot on.
I have the Reebok ZR9 Bike and was wondering what you would recommend for the resistance. It has 32 levels of resistance. When I followed your video earlier the levels didn't seem to be that different if I stuck to the numbers you said.
Any suggestions would be great. Thanks 😊
Hi Leighton!!! So happy to hear you enjoyed the ride! This video here explains what each level should feel like! ua-cam.com/video/8DbpBXGAB8Q/v-deo.html
can a person who had a hip replacement (2 years ago) do any of your indoor cycling workout? thanks.
I'm getting back into cycling, so this is exactly what I need before I start. So thank you for this tutorial😊. PS, I see an adorable cat in Stella's chair.. What happen to your adorable Stella🤷♀️?
I just got Shimano clip in shoes! I love them. I watched your video to get the best fit and think that’s all good. I had a question about resistance- my bike does have a cadence counter but when I try to keep up with you I feel like I have to take off resistance. Is that just because I need to get stronger? Also is 10 resistance the knob turned as high as it goes?
Hi Jennifer!! Yay!!! Awesome you got yourself some Shimanos!! So happy you love them! The resistance is relative to each person and is based on your rate of perceived exertion, so 10 may or may not be turned all the way up on your bike! It should feel though like it is the very top of the hill, if you were to turn it anymore from your 10, you would slow down or stop. When you mention having to slow down to keep your cadence, in most cases I think keeping resistance up, even if you slow down a bit is best and the speed will come with time. However, if you find you are slowing down a lot, you would want to adjust your resistance a bit!
Is there a resistance chart for your bike to the echelon? Super confused! My workout was not very good ha!
Thank you for explaining the basics. Other videos recommend to mostly keep the saddle horn between the thighs and not come past the resistance wheel with your knees. You have a different position in the 2nd „jogging“ position. Can you give me advice?
Hi , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.
Thank you for this!! The bike im using has a 0-100 level (magnetic resistance) It’s an IC6. But im not sure how does it compare with the resistance you explain here 🥺
I'm wondering the same thing. My resistance just has - to + so turn right to bring up the resistance and turn left to turn it down. I'd like to know how compare it to the numbers she calls even if I need to mark it on my knob so I know what to go to each time to keep my workouts consistent
The video I didn’t know that I need… until now
I am understanding the resistance part, but what about the RPM? My bike shows MPH not RPM, how would I match those two up? Thank you!!
Hi going to gym this morning going exercise bike for 10 minutes star resistance 4- 10 so how many minutes on eatch
One of my clients just asked me "I'd like to start using my stationary bike again. Do you have a favorite UA-cam spin instructor?" and I sent him here SO FAST
If my bike has 16 steps of resistance, how should I convert that when you call out resistance?
Will cycling help tone my legs? I’m trying to swim my thighs!
Hi Kaleigh, I really got into your work out and I really like it. I play you videos in the Gym and do the workouts. I want to start at home, wha tis the model of the bike you use? please advise
Hi Sallee! The bike I use is a Stages SC3. In my Amazon storefront I do have a section called bikes for any budget and you can find all of my recommended bikes there! Link is in the description for the video! 💜💜
@@kaleigh Thank you.
Question, when lining the seat to the top of the hip bone do stand on the floor or do we stand on the bike's balance bar??
Hey ! 🚴♀️ I'm working on this awesome indoor cycling app and would love your input! Could you spare a moment for a quick survey? Your insights will make a huge difference! Thanks a bunch!
Who did you certify through?
Hello this is my second week!!! I am still not even close to be at resistance 5 . I am still on 2-5 is that ok? Or should I push myself to start at 5? Thank you I love your energy
Hi Elisa!!! Take your time building up the resistance! Because the resistance numbers are relative to each person, your bike resistance numbers may not match up exactly with what I call out. I hope this helps!!
Hi Elisa , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.
I have a low end stationary bike. I don’t seem to be able to maintain a smooth position 2. Should I stick to seated rides only or do you have any other recommendations? Thank you
Hi , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.
What does “core engaged” mean? Clenched?
new to spin, is there a video about bike options or shoes(?) (do i need special shoes?)
Hi Jessica! Awesome and welcome to the channel! I don’t have a video about different bikes and you can definitely use workout shoes, you don’t have to have cycling shoes! 💜
@@kaleigh thank you! love your channel.
Hello Kaleigh, do you have any ideas for tall people? The seat won't go as high as the top of my hip bone, and the handlebars only raise to about the same maximum height as the seat. When I got to step three in this video, I feel like my knee is bent too much. Thank you for any advice you can provide.
I know that can be a challenge depending on the bike. I’m not sure if your seat moves back and if so, sometimes that can help give you a little more length!
@@kaleigh Thank you, will give it a try
So I just got done setting up my bike, and it doesn't have numbers on the shifter for resistance. Do I just adjust a little at a time when you say "go up"? This is frustrating. It just has a + and a - symbol.
Hi Amy! My bike doesn’t have numbers either. The numbers I call out are based off what you feel, for example a 5 is like riding on a flat road. Just enough resistance where the pedals aren’t moving on their own. A 10 would be the steepest climb up a hill where you can maintain a smooth pedal stroke. Hope that helps! 💜
Is there a way or gage to use if I’m using a peloton to know what resistance to use
Hi Alexa! Great question! I don’t have a number for number translation because the resistance I call out is all relative to each person! Once you find your 5-10 in my workouts, you can definitely correlate the numbers to the Peloton bike! My resistance levels are based on feel, so a 6 should be moderately light, while still feeling something under your feet, as if you were just starting to climb your hill. A 10 is the very top of your hill, this is a very heavy resistance but you are still able to maintain a smooth pedal stroke and not drop below 55RPM. I also have a video which explains each number in detail! You can find that on my channel homepage under “beginner’s guide to indoor cycling” or this link here! ua-cam.com/video/8DbpBXGAB8Q/v-deo.html
I hope this helps!! 😍
Hi Alexa , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.
When do you get use to the groin pain from the seat!? 😂
What is the model of Kaleigh's bike? Where can I get it?
Hi Bettina! It’s a Stages SC3! I have an Amazon storefront with a section for bikes! You can find the link for that in the description of this video! 💜
what spin bike do you use?
Hi Roel! I use a Stages SC3! 💜
@@kaleigh thanks!
The seat on my bike is hard hard hard what can I do pro form from Costco bike help
Hi Barbara! I have a couple seat cushions in my amazon storefront that might help!
www.amazon.com/shop/kaleighcohenfitness
Second maybe third hand cheaper bikbike only seat hight is the only adjustment option
I need to get another my knees are suffering: (
How can I give money? I watch them after she goes live?
Does anyone have an affordable bike option for beginners?
Hi Jessica , I am developing an app, for people who do indoor cycling, I am doing a small survey to understand the pain points of the individuals, it would be of great help if you could support me with the same.😊
I’m here because the Peloton people all had diarrhea of the mouth! So far your videos seem to be music and instruction only- crosses fingers that’s correct.
😆😆 Hi Tory! I’ve heard both, I talk to much or that people appreciate my form talks and motivation! Either way, I really hope that with me or someone else, you find the best workouts for you! 😬💜
Sorry,I have resistence with symbols +-.where 5,6,7,8,9,10 level effort? it's like watch?
Hi Ais! The numbers I call out are relative to each person! So it is based on your own scale of perceived exertion! This video explains in detail and it might be helpful for you! ua-cam.com/video/8DbpBXGAB8Q/v-deo.html
I must have a sucky bike cz I couldn’t move none the stuff she said but the seat🤔
Where is your dog?
Hello! I have a question. I have a collapsible bike and I'm struggling to get it to do what you say in this video. Is it possible to safely use collapsible bikes with your workouts? If so, how should I adjust it in order to use it safely? Thank you! Mine is similar to this one: ua-cam.com/video/NQG76lg8Zwg/v-deo.html
Thank you