Cómo elegir la resistencia de la bicicleta en la clase de spinning

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El spinning está de moda y es una de las clases más populares en las academias. Tanto los principiantes como los practicantes experimentados deben tener en cuenta algunas reglas básicas de este deporte. Todo el mundo tiene, por ejemplo, que saber cómo elegir la resistencia de la moto de forma adecuada para su acondicionamiento y objetivos.

Hay muchas partes del cuerpo que pueden beneficiarse de la práctica del spinning: es el caso de glúteos, terneros y cuádriceps . Lo mismo puede decirse de los pulmones y de toda nuestra zona cardiovascular.

En general, las personas de cualquier nivel de condición física pueden empezar a tomar clases. Bajo la supervisión adecuada, incluso aquellos con lesiones leves en algunas partes del cuerpo pueden practicar. Sólo hay contraindicaciones para las personas diagnosticadas con problemas cardíacos.

Conocer la bicicleta giratoria

Con el fin de ofrecer diferentes dificultades a los practicantes de la clase, el equipo moderno cuenta con diferentes sistemas para añadir peso o resistencia al acto de pedalear . La más popular es una pieza similar a un grifo que se encuentra en la rueda o debajo del manillar. Al girar el grifo, añadimos peso y cambiamos la fuerza necesaria para conducir.

El segundo tipo funciona con una rueda en forma de hélice. La fuerza necesaria para pedalear es proporcional a la velocidad , cuanto más rápido pedalee, mayor será la carga de trabajo.

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Por último, hay algunos modelos más resistentes de bicicletas de spinning que tienen un sistema de resistencia magnética. Este sistema ofrece mayor durabilidad para el equipo, ya que no hay componentes de contacto o que sufren una fricción continua por el acto de pedalear.

Cómo elegir la resistencia de la bicicleta en una lección de spinning

Hay algunos instructores que, a la hora de enseñar a elegir la resistencia de la bicicleta, aconsejan a sus alumnos que les pongan una resistencia específica en función de su nivel de condicionamiento. Pero no todos los profesores están de acuerdo con esta medida básica y estandarizada.

En contraste con esta unificación, muchos dicen que no todos los equipos funcionan de la misma manera . Y en estas variaciones se introduce incluso el factor tiempo de uso de la bicicleta, así como el tipo de uso y mantenimiento recibido.

Los que están en contra de la estandarización de la elección de la resistencia también señalan que los estudiantes tienen diferentes disposiciones cada día. Hay algunos entrenamientos en los que estamos con nuestra energía y optimismo a lo sumo, en los que la motivación está en el cielo. Hay días en que estamos cansados y llegamos arrastrados a la academia, y ese día no podremos dar el mismo gas en clase.

De esa manera, todo es cuestión de cómo se siente cada persona. Cuando hablamos de cómo elegir la resistencia de la moto en la clase de spinning, en realidad estamos hablando de pedalear, probar y sentir .

Niveles de resistencia

Todas las sesiones de spinning comienzan y terminan con una resistencia menor. El propósito de esto es introducir un período de calentamiento para preparar el cuerpo al principio y también crear una disminución gradual de la demanda para relajar progresivamente todos los músculos antes de terminar la lección y terminar el ejercicio.

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Además de esa baja resistencia, que sería la resistencia 1, tenemos cuatro niveles:

  • Medio-bajo (2) . Proporciona una carga de trabajo superior al nivel mínimo , pero sigue siendo un ejercicio cómodo y silencioso.
  • Resistencia media (3). Requiere mayor esfuerzo. La carga de trabajo se hace más evidente, pero sin provocar agotamiento corporal . Permite un ritmo respiratorio controlado.
  • Medio-alto (4) . Para mantenerse en este ritmo y no caer a 3, hay que hacer un mayor esfuerzo. Cuando el atleta está en la cima de su condición física, contando también con su motivación y el estímulo del profesor, puede ir aún más lejos.
  • Alta resistencia (5) . Apoyar esta carga de trabajo no es muy fácil. Incluso los más experimentados con una gran condición física sienten que las energías del cuerpo se agotan rápidamente.

Prevención y precaución

Además de saber elegir la resistencia de la bicicleta en una clase de spinning para aprovechar al máximo estas sesiones aeróbicas, también tenemos que regular la bicicleta de la mejor manera teniendo en cuenta nuestro cuerpo . Debemos tener en cuenta, en primer lugar, nuestra altura para ajustar la altura del asiento. Para ello, párese junto al equipo. El asiento debe ajustarse para que esté a la altura de la cadera.

También deberíamos regular la altura del manillar. Debe estar paralelo al asiento o ligeramente por encima. De esta manera los hombros no estarán tensos y será más fácil mantener la espalda en la postura correcta. 

Por último, no podemos olvidar la hidratación de nuestro cuerpo antes y durante los entrenamientos. Muchas de las lesiones que pueden surgir en el ciclismo de interior o en el spinning se podrían prevenir perfectamente con sólo ingerir la cantidad correcta de líquidos durante el entrenamiento y antes de él. No olvides beber agua!

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