Indoor Cycling And Spinning Classes: The Essentials
The topic of spinning classes came up at our local health club a few days ago. During the course of a few minutes of very intersting conversation, one thing became clear. People either love indoor cycling, or they hate it! There seems to be very little middle ground.
Indoor cycling and spinning classes can be one of the most beneficial aerobic exercises, especially for those seeking low impact alternatives. Just like any other exercise though, it’s important to do it the right way. There’s a few factors you’ll want to know about and implement into your indoor cycling routine.
Starting any new fitness activity can be an intimidating experience. In fact, experienced cycling enthusiasts even face and adjustment period with a new instructor. The key factor is adapting the workout to fit within your physical and mental parameters.
Here are three essential factors that will help you survive and thrive in indoor cycling …
1. Be sure to wear lower body clothing that offers protection against chafing and other discomforts. Running shorts and sweats don’t offer this protection, so wear cycling shorts if at all possible. As for water, have at least 8 ounces available to drink during class, preferably more.
2. Don’t worry about other participants and what they’re doing. Remember, this workout is for you. Just because someone else is peddling with furious intensity doesn’t mean you need to follow suit. Listen to your body. If you feel you can push yourself, go for it! Otherwise, adjust the speed and tension so you have a challenging, but not overbearing workout.
3. Adjust your seat to the proper height. Placing the seat at an improper height is the most common mistake in spinning classes, or cycling in general. The best rule to follow is this: your knee angle on your downstroke should be about 85% straight, meaning not completely straight, but close. If your seat is too low or too high, you’re compromising your workout and risking injury.
Finally, ask yourself about your fitness level, and be honest with your response. Intensity levels in spin classes vary, and some can be too intense for beginners. Don’t be discouraged. Instead, modify the workout to your level and make a goal to increase your capabilities over the following weeks and months.
If you’re at all uncomfortable with fitting in, don’t worry. Just work by yourself on a stationary bike for a few weeks. You can increase or decrease intensity levels to keep things interesting. When you’re ready, the spinning class will be there for you, and within a few sessions you’ll be spinning with the best of them!
