7 Simple Spin Class Tips
A spin class is a good way to learn and improve health at the same time. But beyond the course you have more to learn.
In term of health, spinning allows you to exercise without any risk of injury your cardiovascular system. Instead, it helps prevent cardiovascular disease. It is an ideal mean to improve your endurance and lose weight without taking drugs.
Spinning is far less intimidating than it looks. Do not let fear of the unknown stop you from trying this great workout. Although at first it tends to seem intimidating, once you try it you will quickly love it. In addition, you will be proud of your endurance and the change of your muscles.
A spin class is training based on interval training: alternating between low- to high-intensity activities, typically requiring different rates of speed, interspersed with periods of rest or relief. It builds muscles and involves almost all the muscles in your body: legs, buttocks, Abs, back, shoulders and arms, and others.
Here are 7 things to know about spin class before you start
1- Dress Properly
During your training you will sweat a lot, so we wear tissue that can absorb the perspiration. And to pedal comfortably, it is better that your wear outfit which is flexible and close to your body. For instance, you can wear 3/4 leggings adapted to fitness, a sports bra and a tank top. You will surely feel good in it!
2- Wear spinning shoes
Shoes adapted to spinning are recommended but not required. You may start with a pair of thin and lightweight sneakers. However, if you have a regular practice, your exercise shoes will also work fine. But be aware that some exercise shoes may be better or more effective than others. Ideal are shoes made especially for spinning. With them, your foot is almost part of the bike and you can better move your buttocks, glutes and your hamstring.
3- Setting and placement
On your first spin class, you may need to go to the teacher and ask for help to set up the bike. Or you can follow these simple techniques. Here is how you can set up your spinning bike:
To adjust the height of the seat, you need to straighten the leg completely without having to make considerable efforts to reach the pedal; this can imbalance your hip and pelvis, causing injury.
Regarding the adjustment of the handlebars, they should not be too high – you should not raise your shoulders up to your ears, nor too low, which may cause pain in the neck, shoulders and back.
Finally, to determine the distance between the seat and handlebars, let your knees always look over your feet.
These tips can be applied for any spinning bikes.
4 – Choose a position
In a spin class, you can have up to 3 positions to adopt for each course.
- In the first one, more traditional, you just need to sit, your hands on the top of the handlebars, close enough to you.
- The second, standing, relying on the pedals, the hands are then situated at the top of the handlebars.
- In the third position, you bend slightly forward, and your hands are located at the bottom of the handlebar. This posture allows you to specifically work the abs.
5 – Go at your own pace
In a spin class, each course can be different. By testing different courses, you will find one that suits you best. This is not because the teacher asks you to go faster or increase the resistance you are obliged to do so if you do not feel it.
Pay attention to your body especially if you are a beginner, and your health is fragile. Of course the teacher is there to help you, but you should know your own limits. So when you start, follow the instructions, make the most of what you can do according to your requirement of the day. Do not make mistake comparing yourself to others.