|  | Diet Nutrition | Weight Loss

How to Adjust a Spinning Bike

Spinning class offers participants a superb workout. Not only do you burn a few hundred calories per class but you also have fun while doing it. Great music and an enthusiastic instructor set the tone for awesome Spinning classes. Whether you're new to class or a seasoned pro, it's important that you have your bike set up properly. Here's how to adjust a Spinning bike.

Things You'll Need

  • Spinning bike
Show More

Instructions

  1. The Bike

    • 1

      Stand next to the Spinning bike's seat (also known as the saddle). The seat height should be about level with your hips when you are standing next to it.

    • 2

      Turn the seat-height adjustment knob counter-clockwise. Pull the handle out to release the pin from the hole so you can adjust the seat height.

    • 3

      Lower or raise the seat so it is approximately level with your hips as you stand next to the bike.

    • 4

      Insert the pin into the correct seat height hole and turn the handle clockwise to lock it in place.

    • 5

      Get on the bike.

    • 6

      Take one pedal all the way down to the bottom of your pedal stroke. You should have a full extension in your leg without locking out your knee. The full extension should allow for a soft knee or even a very slight bend.

    • 7

      Bring one pedal forward and one pedal back so they are in a straight line (the front pedal should be in the 3 o'clock position and the back in the 9 o'clock position). If you drop a straight line down from your forward knee, it should fall directly over the center of your front foot. If this does not happen, you need to move the seat either forward or backward. This forward knee should be at a 90 degree angle. You should also be able to comfortably rest your hands on the handlebars. If you feel you are really stretching to reach the handlebars, you need to move your seat forward.

    • 8

      Dismount the bike and adjust the forward/backward seat position. Again, turn the handle counter-clockwise, pull the pin out and move the seat to the desired position. Place the pin in the chosen hole and turn the handle clockwise to secure the position.

    • 9

      Come to the front of the bike and adjust the handlebar height. The height of the handlebars is more a matter of preference. Comfort should be the main key. Some experienced riders choose to keep the handlebars low to replicate outdoor riding. Many riders choose a higher handlebar height for more comfort.

Weight Loss - Related Articles