Category: Group Exercise

Commercial Quality Group Exercise Bike for the Home Gym

With the popularity of indoor group cycling it has been very difficult to find a quality spin-style bike for home.  The BFSB10 from Best Fitness has changed all of that.  By incorporating the most popular features, such as 44 pound flywheel, grooved V-Belt transmission, handle bar adjustments both vertically and horizontally, seat adjustments vertically and horizontally, and sealed aluminum bearing pedals.

Technical Specifications of the Best Fitness BFSB10 Spin-Style Bike

  • One-piece 44lb. flywheel
  • Durable, grooved V-belt transmission system.
  • Handle bar with chrome post tube.
  • More than 84 levels of high/low and forward/backward adjustments for handle bar and seat.
  • 3 sealed bearing sets (pedals, belt wheel, flywheel).
  • Unlimited range of tension adjustments.
  • Smooth, quiet, aluminum bearing pedals.
  • Low maintenance & easy assembly.
  • user capacity 300lbs
  • Dimensions: 20″w x 47″h x 43.5″l
  • In-home Warranty: 15 years Frame, 10 Years motor, 2 years electronics, 2 years parts, 6 months wear parts, 1 year Labor

In closing, the Best Fitness BFSB10 Spin-Style Exercise Bike is a high quality piece of fitness equipment designed for use in home gyms.  Multiple adjustments, smooth motion, and enough resistance for the hardest of users the Best Fitness BFSB10 will satisfy any user.

– The Staff at

“For all Your Fitness Equipment and Exercise Equipment Needs”

The Ultimate All-In-One CrossFit Fitness Equipment Solution

Designed to cover a 20′ x 20′ area and handle over 100 different CrossFit standard exercises the CrossFire Conquest is the ultimate tool for hard-core studios, high-end homes, schools, municipalities, or large park districts, YMCA’s or health clubs looking for something unique for their personal training staff to utilize their skills.  This piece of full commercial grade fitness equipment is custom-made at the time of order in the USA.  The CrossFire Conquest will easily accommodate 8 to 10 users at one time comfortably without getting into each other’s way.  The unit is sold in two different configurations.  Both are basically the same piece of hardcore fitness equipment, except one unit has an adjustable High/Low Pulley, and the other substitutes that for a heavy bag.  Adjustable workout benches, Olympic Bars, Kettle Bells, Bumper Plates, and Medicine Balls are not included in the package and can be purchased through retailers of the CrossFire or other various locations.

In closing, the CrosFire Conquest is an excellent all-in-one station that allows for easy supervision of a majority of standard CrossFit exercises in a relatively compact area and is constructed to handle the heaviest of usage.

The Staff at

“For all Your Fitness Equipment and Exercise Equipment Needs”.

Basic Steps for Increasing the Longevity of your Group Exercise Bike

Weather you have a group exercise bike studio or one just for use in your home you can reduce costly repairs and keep your exercise bike looking great for many years.  Most of these steps are very basic and in the case of a group exercise room, the instructor can have the participants do most of these steps at the completion of their workout.

Procedures to do After Each Use

  1. Dry the bike after each use to remove sweat and moisture.  A participant in a class could use a paper towel and possibly a non-alcohol based disinfecting solution to prevent the spread of communicable diseases.
  2. Bring the Handle Bars and Seat Posts to their highest position.  This prevents rusting from sweat and cleaners that can slide between the frame and the posts.  Again, this is something that an instructor can have a class participant do.

Procedures to Complete Daily

  1. Clean your bike or bikes using a non-ammonia based cleaner.  In a club or studio setting, this should be completed either by the instructor who just completed the last class or a floor attendant, if available.
  2. Make Sure the Frame is Wiped Dry.  Do not leave cleaners to dry on the frames without being wiped off.  This prevents build-up and the possiblility of rusting
  3. Special Considerations.  Be sure not to get the resistance pad wet on group exercise bikes equipped with them (Some bikes are now equipped with Magnetic Resistance), do not wipe the chain with cleaning solutions, and never use a petroleum based solvent for cleaning the bikes as this can damage the paint.

Procedures to Complete Monthly

  1. Re-torque the bottom bracket and crank arms.  Refer to the owner’s manual for the correct amount of pressure to torque the crank arms and brackets to.  This can be done by an instructor in a group setting or you can contract with a fitness repair company that specializes in preventative maintenance packages.
  2. Inspect all Parts.  Look for loose nuts and screws.  Also make sure to inspect all wear and tear parts such as hand grips, turn knobs, resistance pads (on those equipped), etc.
  3. Lubricate the Chain.  The best bet is to go to a local bicycle shop and pick up some of their heavy duty water proof chain lube.
  4. Lubricate Posts.  Using a non-petroleum based silicone lube, wipe the lube onto the handle bar and seat adjustment posts to prevent rusting and to ensure a smooth motion

Procedures to Complete Quarterly

  1. Inspect Resistance Pads (on bikes equipped).  Look for wearing, fraying, and any other kinds of damage.  If anything is noticed, replace the resistance pad as soon as possible.
  2. Lubricate Resistance Pad (if equipped).  Spraying a small amount of silicone lubricant onto felt resistance pads will increase longevity and can reduce squeaking.  On exercise bikes equipped with leather resistance pads, lubricate lightly with 3-in-1 oil to keep them from drying out, thus increasing longevity and reducing squeaking.
  3. Inspect the Drive Mechanism.  Chain or belt drive systems need to be inspected for signs of wear and for proper tension.  Adjust tension to reduce slippage during use as needed.

In conclusion, following these simple steps will increase the life of your group exercise bike.  Many procedures are easily done by participants in a class setting.  In large facilities with many units it may be wise to consult with a local fitness equipment repair company to see if they offer preventative maintenance packages specifically for group exercise bikes.

If you enjoyed this article, you may also enjoy the following:

How To: Maintain Weight Training Equipment, click here

How To: Maintain a Fitness Treadmill, click here

-The Staff at

“For all of Your Fitness Equipment and Exercise Equipment Needs”.

What to Expect in an Indoor Group Cycling Class

An Indoor Group Cycling Class is led by a certified instructor who is situated at the front of the room.  The instructor will lead the group through a series of movements that are designed to mimic situations that would come up in traditional outdoor cycling.  The class will have a music assortment that is put together by the instructor or can be purchased pre-arranged that will help motivate the class based on the maneuver that are being performed such as hill climbs, jumps, sprints, etc.  The instructor will give verbal cues and encouragement throughout the ride.  The intensity that the participant rides at is based off of heart rate or if the participant does not have a heart rate monitor, then the Rating of Perceived Exertion Scale (RPE) is utilized.  Perceived exertion can be measured through the talk test or by utilizing the Borg Scale.  Research has indicated that using the Rating of Perceived Exertion, even though it is subjective, is very close to what the actual heart rate would be for that intensity level.   Now, many manufacturers are coming out with computers that can measure Watts.   Watts is a measure of power output that allows a rider to quantify their workout and strive for improvements based off of hard data.

How Intensity is Generated in an Indoor Group Cycling Class

Intensity is how hard a person is working.  Intensity can be varied in many ways

1) Resistance – Resistance in Indoor Group Cycling is the about of friction applied to the flywheel.  There are various mechanisms in which to apply this friction:

A) Friction Belt – This is a belt of fabric that runs around the entire diameter of the flywheel.  It is tightened and loosened by the turning of a knob situated on the upper part of the bike frame.  The drawback to this method of resistance is that the belt could break and it was more expensive to replace due to all of the material used.

B) Caliper Brake – this is the old style brake that used to be used on outdoor bikes that have a pad situated on each side of the hub of the flywheel.  Friction is adjusted by turning a knob on the upper part of the frame of the bike.  The drawback to this method was that you had uneven wear of the brake pads.  One side always wore down quicker than the other.

C) Leather Pad Brake – This is currently the most common style of resistance.  There is a plunger that pushes down on a leather pad situated directly over the top of the flywheel.  The leather pad has a much longer life over the caliper brake and the friction brake with a much more even resistance.  The only drawback is that you still have a part to wear out, but it is easily changed and lasts a long time.

D) Eddy Current Magnetic Brake – This is a newer style of resistance that utilizes a magnet to apply resistance to a flywheel without friction.  The benefit is that you do not have a wear and tear part to replace, it’s very smooth, it’s quiet, and it allows for a mechanism to quantify the resistance since a lever is utilized to switch from one level to the other.  The drawback is that not everyone can do the same level of resistance and for many elite riders it is difficult to get enough resistance

2) Cadence – This is how fast the user is pedaling.  The faster the user pedals the more energy that is expended and thus, the higher the intensity.  Cadence is measured in terms of RPM’s (Revolutions Per Minute). 

3) Body Position – By doing various standing and sitting positions the user can incorporate more muscles and utilize a higher resistance, thus increasing intensity.

Benefits to using an Indoor Group Cycling Class

1)      Go at your own paceIndoor Group Cycling Classes are designed to let the participant get out of it what they put into it.  It is a totally go at your own pace experience.

2)      High caloric burn – The amount of calories that you burn depends on many factors such as the cadence you ride at, the resistance setting, your body weight, etc.  Most research indicates that the average rider will burn between 400-500 calories in a 40 minute session.

3)      Limited Weight Bearing – Depending on if you do the jumps or not during the ride the amount of your body weight that you would exert on your joints would be minimal, so this is a great form of exercise to cross train with another activity that has a lot of impact or weight bearing.

In summary, Indoor Group Cycling has been around since the early 1980’s and was developed by Jonathan (Johnny G) Goldberg.  Indoor group cycling is a great way to burn calories in a fun and exciting environment without putting a lot of undue strain on one’s body.

For more on the history of Indoor Group Cycling click here

– The Staff at

“For all of Your Fitness Equipment and Exercise Equipment Needs”.

Indoor Exercise Bike Comparisons

Indoor Cycling remains to be a popular, efficient and fun way to exercise. Lead by motivating instructors, participants simulate an actual outdoor bike ride of infinite flat roads and undulating hills.  While group indoor cycling sessions have proven to be an excellent cardiovascular workout, there has not been an accurate and reliable way to measure the actual workload.  Outdoor cyclists use Power Tap technology to quantify their training load.

While some indoor cycles gauge cadence (how fast you’re pedaling) or monitor heart rate (how fast your heart is beating), they do not measure power output (actual work). Therefore, applying the principles of training load has been a matter of guesswork for instructors, trainers and participants.

Since power is the choice elite athletes, one may think training with power is advanced and complicated.  It’s actually quite the opposite.   Training with power is very simple and the most accurate way to measure training load, as it is based on the basic training principles of exercise, (overload + rest = adaptation). Just like weight lifters know how weight they lift, indoor cyclists can know how much power (work, load) they generate. To achieve weight loss, a new level of fitness or peak performance, simple increase the amount of work you do, over periods of time.

With so many choices for Indoor Cycles we at have chosen to compare two models to give you a perspective on the differences. The only model that accurately measures power is the CycleOps. Check out the differences before you decide to saddle up.

Comparing the CycleOps 300PT and Matrix S Series Livestrong Tomahawk.

CycleOps 300:

-Power Tap 2.4 equipped (Power Meter)

-Only power measuring indoor cycle on the market (others estimate power)-the ONLY true measure of effort on the bike

-Specifically designed and engineered for the club environment

-Includes interactive display with large, easy-to-read LCD screen

-Records biometric information including power, HR, time, cadence and energy expenditure

-Stores data files to download post-workout via CycleOps USB stick (sold separately)

-Power Agent software lets your clients analyze their rides on a PC.

-CycleOps Power Training certification available.

-adjustable handlebar and seat allow for wide range of fit, mimic the fit and feel of a real bike

-Fore/aft handlebar adjustment

-Hot swap saddle lets user bring their own saddles to class

-48 lb.heavy duty flywheel provides fluid starts and stops

-Rear drive, rear flywheel gives the feeling of a outdoor road bike

-chain drive system  like a road bike

-Robust all-steel construction and zinc plated powder coated frame

-Precise incremental resistance adjustment

-Wide, stable footprint

-Dual sided pedals (cages and SPD clips) come standard


15 Years:          Frame

3 Years:            Parts(excludes wear items)

1 Year:             Electronics

90 days:            Pedals

Matrix S Series LS (Livestrong)

-road-inspired adjustable LX7 drop handlebar

-on board computer providing (HR, cadence, distance, time and calories)

-dual descent water bottle holder

-multi-ribbon belt drive system

-front flywheel design (40lb flywheel)

-aluminum adjustment system

-unisex sports saddle

-dual sided pedal (SPD and cage)



10 Years:          Frame

3 Years:            Handlebar and saddle assembly, brake system (excluding brake pad), lever handles and knobs, cranks, belt drive system, bottom bracket assembly, flywheel and hub assembly, powder coating.

2 Years:            Pedals, insert sleeves for saddle and handlebar posts, leveling feet

1 Year:             Saddle

– The Staff at

“For all of Your Fitness Equipment and Exercise Equipment Needs”.

Core Training-Get off the Floor

Are you still crunching to strengthen your core?  Get your core off the floor and try vertical core training, which recruits more muscles for a more effective workout.

Todd Wright, CSCS, strength and conditioning coach for the University of Texas men’s basketball program has come up with Vertical Core Training (VCT).

“Floor exercises like crunches don’t translate well to real-life situations,” explains William Gibbs, MD, medical director of the Department of Orthopedics and Rehabilitation at the New York Hospital of Queens.  “Imagine moving a heavy box or hitting a tennis ball. You need to stand to recuit your core muscles most effectively.”  Weight-bearing movements in the standing position get all the muscles attached to the hips and pelvis involved.

Because we live, work and play upright, our nervous system understands that position the best explains Todd Wright.

Not all floor exercises are bad or that vertical core training exercises are a brand new concept.  There are plenty of core exercises- planks and stability ball moves that recruit more muscles and translate better to real life than a simple crunch does.

Wright’s concept for Vertical Core Training is performing an entire core workout  vertically in order to train every element of the core and give the feet, ankles, pelvis, ribs and thoracic spine as much play as possible.

The key to Vertical Core Training (VCT) achieve tri-planar motion (sagittal, frontal and transverse) which encompass dipping, tilting and twisting our bodies since we move in 3D.

Concepts to Remember:

Everything’s attached: The body works as one unit. Freezing parts of the body to the floor such as the pelvis or feet can create imbalances in the entire chain.

You need to move loads: There are three primary loaders and the most important is ground reaction. Another loader is gravity and the third primary loader is momentum.

Feet  are important: There are 52 bones in the feet and only 206 bones in the entire body.  In the feet there are 33 different joints and many muscles that attach there, making the feet incredibly complex.  Every time your foot hits the ground, all those bones and muscle react, causing movement of the lower leg and femur, which connects to the pelvis, where all the core muscles attach.

Thoracic (middle spine) is the key, too: Being active means moving your arms, and the arms drive the rib cage.  Every rib is attached to the thoracic spine.  Traditional core exercises on the floor don’t allow for adequate movement of the thoracic spine which can be a big problem.

Exercises of Vertical Core Training:

Split Stance Overhead Press with dumbbells.

Motion of overhead press drives the core in three dimensions.

The momentum of the dumbbells above the head extend the thoracic spine which created a top-down force that causes the rib cage and pelvis to move which switches on all the muscles that connect your pelvis, rib cage and thoracic spine.

Lunge and Throw with a medicine ball.

By lunging forward and back, you are using ground reaction through your feet to drive energy through your body.

The momentum of the lunge and the throw creates another load diagonally through the core which activates all the core muscles in the hips, ribs and pelvis.

The Posterior Lunge and Press.

The reaction of the pelvis is much different when you step backward rather than forward.

It created more hip extension while working the core muscles through three planes which translates to more flexibility and power.

– The Staff at

“For all of Your Fitness Equipment and Exercise Equipment Needs”.

From Concept to World Wide Phenomena

Originally developed by Jonathan Goldberg (Johnny G) in the 1980’s he wanted to come up with a method of exercise to help himself get ready for the Race Across America no matter what the weather was.  He took an indoor exercise ergo-meter bike and added a heavier flywheel to it with a caliper braking mechanism for resistance.  It ended up being very much like outdoor cycling and helped in his preparation so much that he figured that others would benefit from this method of exercise as well.  he took his original idea to the premier bicycle manufacturer in America at the time, which was Schwinn.  They then took his concept and ran with it, thus leading to the birth of the group exercise phenomena now know as Spinning®.  Later, Johnny G partnered with John Baudhuin to form Madd Dogg Athletics, Inc who own the registered trademark for Spinning®.  Indoor Group Cycling  is one of the most popular forms of group exercise in health clubs today and has spawned a whole genera of indoor group cycling bikes.

In conclusion, Jonathan Goldberg developed the first indoor group cycling bike in the 1980’s while preparing for the Race Across America.  After benefiting so much from this new concept he took it to Schwinn.  After the initial success of his creation he founded Madd Dogg Athletics with John Baudhuin and now own the registered trademark for Spinning®.

For more information on Indoor Group Cycling click here.

– The Staff at

“For all of Your Fitness Equipment and Exercise Equipment Needs”.

Over twenty years ago Indoor Cycling or Spinning as it was know as back then became one of the most popular group exercise classes at health clubs. The class simulated an outdoor ride with the safety of the indoors and music.  The phenomenon gave a fun factor to cardio fitness training.

Until recently, most if not all of the indoor cycles used a very subjective way to increase the intensity of the ride.  There has not been an accurate and reliable way to measure the actual workload.  Just as Spinning got it’s roots from outdoor riding so does the measurement of Power using Power Tap technology to quantify the individuals training load.

We still have the old reliable measures of cadence (how fast you are pedaling) and heart rate (how fast you heart is beating) but, they do not measure the power output (actual work).  We have grown from accepting subjective information to the need for objective information. Applying the principles of training load has been guesswork for instructors, trainers and participants.

Those days are now over. With Power Tap technology now available on the CycleOps 300PT Indoor Cycle, you can now measure power output while still monitoring heart rate response and gauging cadence. Plus you can now collect the training data on a USB stick and download it to a PC and interpret and analyze the data.

Training with Power is the most accurate way to measure training load, using the basic training principles of exercise (i.e. overload + rest = adaptation).

Just like weight lifters know how much weight they lift, indoor cyclists can know how much power (work, load) they generate.  The best way to think of this, is when you walk up to a rack of dumbbells, you scan the weights and decide which weight will give you the best workload. Without the actual weights you would have no idea what your training load will be.

To achieve weight loss, a new level of fitness or peak performance, simply increase the amount of work you do, over periods of time.

– The Staff at

“For all Your Fitness Equipment and Exercise Equipment Needs”.