If you’ve recently started a spin class, you probably understand why it’s important to get to class five minutes early to adjust your stationary bike.
Whether you’re new to spinning or have been at it for years, you’ll learn more below about common spin class setup mistakes you should avoid to get the most out of your class.
One of the most common setup mistakes is setting the seat height too low. Even though indoor cycling is a non-impact form of exercise, if your seat isn’t properly adjusted it can cause pain and injury to your knee joint. If you sit too low, it will also be harder for you to get out of your saddle when switching positions and will take more time. Riding too low will also cause you to get tired more quickly because it overworks your quadriceps.
To properly adjust the seat height, keep your feet flat on the floor while standing next to your bike. Adjust the seat so that it’s hip-height. After you clip in, put your flat foot at six o’clock and make sure there is a small bend in your knee.
Seat and Handlebar Distance
If you feel too crunched during your spin, it’s probably because your seat and handlebars are too close together, which means you’re likely harming your knees. To get the distance between the two right, sit on the saddle with both pedals equidistant from the floor. Picture a weighted string extending downward from your knees. If your seat is well adjusted, the string should land just above the ball of your foot.
When adjusting your bike, don’t focus only on the seat while neglecting the handlebars. First adjust your seat, then adjust your handlebars so they align with your seat height. This posture will ensure that you don’t injure your back and neck.
If you are pregnant or have back problems, a higher handlebar position can help. As your core gains strength, it will be easier to keep your torso upright and you can lower the handlebars. Remember, however, that the handlebars should only be used for assistance while you should keep your weight in your legs.
Getting Your Shoes in the Pedals
It’s easy to get frustrated and try to cram your shoes quickly into the pedals, especially if you’re new to spinning, but slowing down and taking your time will get you better results. Keep the pedal flat and right side up. Then slide your cleat into the pedal and press down with your heal until you hear a click. Before you start pedaling, make sure your shoes are aligned forward and that they feel solid and steady. If your shoes feel like they’re slipping, take the time to correct it so you avoid having your shoe slip out during your workout.
Now that you know what to avoid when setting up for spin class, download this month’s promotion and save on exercise equipment.