Determine the Correct Resistance Levels for Spinning
Familiarize yourself with the way the resistance control on your stationary bike works, so you can make predictable changes while Spinning. Generally, the resistance control is a knob that actually tightens the brakes of the bicycle, making it increasingly difficult to pedal.
Practice keeping up your cadence, or the rate at which the pedals are moving, despite changes in the resistance levels. The recommended cadence for Spinning is 60 to 110 revolutions per minute, which is optimal for fitness.
Use a heart rate monitor to note the changes in your heart rate as you increase the pedal resistance. By increasing and decreasing your heart rate (measured in beats per minute) through various resistance levels, you can reach your fitness goals more efficiently.
Use lower resistance levels while practicing the first three core movements of Spinning, which are sitting flat, standing flat, and jumping. A low to medium resistance level will help to increase endurance and stamina and at the same time determine a baseline for your body to recover between sprints.
Choose higher resistance levels for the fourth and fifth core movements of Spinning, which is the seated climb and the standing climb. These movements help to tone muscle and increase strength, especially in the legs, the gluteal muscles and the hamstrings.