Spinning is an exceptional way to get in great shape because it provides an intense, full-body workout. But because of this intensity, it’s also easy to push yourself too hard and wind up with an injury.
Below, you’ll find out how to get the best spin workout possible while preventing injuries.
Tip #1: Take the Time for Proper Bike Setup
Arrive early for your spin class and give yourself plenty of time to set up your spin bike. If you’re trying to adjust your bike during class, you’re likely to lose focus and hurt yourself. If you’re new to spinning, talk with the studio manager or your instructor to make sure the fit is right for you.
Tip #2: Don’t Feel Guilty About Slowing Down
The resistance knob on your bike is extremely important. Don’t be afraid to use it! Change your resistance at any point when you feel uncomfortable with your speed. Especially if you’re new to spinning, remember that it can take time to get to the speed and resistance level your instructor is asking for. It’s okay to build up to this slowly over time as you improve.
Tip #3: Listen to Your Body
Fitness instructors are there to motivate you. While it’s great to push yourself to ride harder and achieve more, don’t lose track of what your body is telling you. If you feel intense pain or like you’re overdoing it, don’t feel bad about modifying your instructor’s instructions. A good way to think about this is that you should always feel like you’re connected to your bike and the road. If you don’t, slow down or reduce the resistance. Sometimes we all need a workout that is a little less intense!
Tip #4: Eat and Drink Enough Beforehand
Make sure you eat and drink before you head to your spin class. An empty stomach will not only distract you, but it will leave you without enough energy to make the most of your class. It can also prevent you from being able to focus on proper technique, which can lead to injuries. Always take a protein bar, banana, or a smoothie with you if you’re feeling even a little hungry.
Tip #5: Choose When to Stand Up
If you’re riding standing up in the saddle at a speed above 85, this puts you at serious risk for injury. When you’re moving this quickly without resistance while standing, you can easily lose control of your body. Instead, keep the resistance at a level where you feel in control and then stand up from the saddle.
If you try to follow the tips above and are giving your workout your all but your instructor continues to pressure you or push you too hard, don’t feel bad about jumping ship and taking a different class.
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