@Lainie71 that's great advice from
@DEBBIESCOTT
If you're looking to get more muscle tone and the benefit of more blood glucose control split your training up a bit too. One day do the spin bike, the next do a resistance based routine. You'll have more energy for the resistance work that way and will be able to stress the muscles a bit more as you're not fatigued after the spin bike. Get some adjustable dumbbells cheap and easy to workout at home. for the Focus on the big compound moves, Bench press (don't need a bench can do it on the floor) and press ups, shoulder press, squats, upper body supported bent over rows, lunges, deadlifts, or Bulgarian split squats. Then you can do some isolation work for the biceps and triceps with curls and extensions, or some lateral raises for the shoulders if you want ... spread out over the weak. If you're starting out, go for 2 or 3 full body workouts a week, on the days that you're not spinning. Pick one Chest pressing exercise, one back exercise, one shoulder, one leg, one core exercise, one or two isolation exercises (biceps curls one day, triceps the next workout, shoulders on another). Do a warm up set of each exercise then do 3 sets where you go close to failure. Don't go too heavy, you really don't need to, keep your joints safe especially your lower back, going close to failure with moderate weights that feel comfortable for you to use without risk is best. Start light and work your way up until you find the sweet spot for each exercise that lets you get enough intense work done without risk. Then you can slowly increase the weight for each exercise safely as you get stronger. On days that your legs are really feeling it from all the spin work you've done you can go easy on the legs skip them or just do slow controlled stiff legged deadlifts, bike work does a lot for your legs anyway so take it into account depending on how they feel. And as Debbie said make sure you get enough good quality protein. Great for blood sugar control too if you can increase the percentage of your calories that come from protein. But for muscle recovery and synthesis it is a must, try to get in 1 gram per pound of bodyweight. Good luck, have fun and keep it safe
