Looking at taking a 'spinning' class? Great Idea! Spinning (a trademarked name, by the way) is an ideal choice for starting up a cardiovascular program indoors. It is a great way to jump start a morning routine, take a mental break from work in the noon hour or decompress in the evening with a cool down ride. If it's your first class, no worries! Arrive early, let the spin instructor know it is your first time and let them help you set up properly on the bike.
As with any new cardiovascular routine, it is important to check with your doctor to make sure that you are in good health to get started, as indoor cycling classes often climb in intensity. Most classes are usually taught in intervals, beginning with an easy spin, and gradually progressing to a higher intensity level.
Spinning classes are instructor-led which separates indoor cycling from riding a standard stationary bike. An effective spinning instructor will lead class rides as a team unit, and should be able to push you to set personal and class goals to become a more efficient rider and become fit at the same time.
Indoor Cycling - Burn Those Calories While Setting Your PaceFeel the caloric burn! The average person will burn anywhere from 400 to 600 calories participating in a spinning class lasting approximately 45-50 minutes, depending on the resistance set on the bike and the intensity level the instructor and you have set for yourself.
Concerned about if you can keep up with the other participants in class? Nothing to be concerned about, as the class allows you to tailor the intensity specifically to your fitness level. Newbies are coached to begin at an easy level to ease into class format and learn to eventually move up in speed and resistance. Participants who are seasoned will usually push themselves to reach new goals. |
| Courtesy of Livestrong.com |
Bike Positioning-Proper Adjustment and Using The Right Gear
Positioning your bike is imperative so as not to create injuries. Have your instructor help you you if you have questions.
1) Seating: Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.
2) Adjust your handlebars so they are a couple of notches above the height of the seat.
Be comfortable on the seat. What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour. Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.
One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well. Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.
The most important part of indoor cycling, it is FUN! Try something new and go for it! You won't be disappointed.
Positioning your bike is imperative so as not to create injuries. Have your instructor help you you if you have questions.
1) Seating: Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.
2) Adjust your handlebars so they are a couple of notches above the height of the seat.
Be comfortable on the seat. What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour. Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.
One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well. Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.
The most important part of indoor cycling, it is FUN! Try something new and go for it! You won't be disappointed.
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