If you’re in a spinning class, you know it can be intense. To maximize your workout and take your ride to the next level, there are many tips you can use.
Below you’ll find out what you can do to make the most of every spin workout so you get incredible results.
Get There Early
If it’s your first class, get there at least 10 minutes early so you can properly fit your bike. A bike that is improperly fitted will be uncomfortable and can even increase your possibility for injury. Getting there early will also ensure that you’ll be ready by the time the warm-up begins.
Don’t leave during the cooldown either, as it’s an important part of your workout. By fully cooling down, you’ll stretch out your body and alleviate any pain you feel after your workout.
Get the Right Bike Fit
Getting your exercise bike to fit correctly is essential to a good workout. To make sure your bike is properly adjusted, stand to the left and bring the saddle and handlebars up to the height of your hip. Form a fist with your right hand, bend your arm 90 degrees, and place your fist in the center of the handlebars. Finally, adjust the seat until it reaches your elbow.
When you sit on the saddle and extend your leg, your knee should bend at only a 25 to 35 degree angle. When the pedals are parallel to the ground, the knee in front should be right over the pedal’s center. Move the seat forward or backward as needed to get in the right position.
As you ride, keep your back and shoulders rounded only minimally. Also make sure you don’t feel a lot of pressure on your hands, wrists, knees, or back. If you feel this, readjust so the pressure is on your legs.
Get Good Gear
Everyday workout gear is fine if you’re a beginner, but if you become more serious about cycling, cycling shoes and padded shorts are essential. Getting a good pair of shorts will reduce any discomfort you feel and shoes that clip into the pedals will create more power.
When your spin instructor asks you to add resistance, make sure to do it, even if you’re tired. Riding without much resistance can harm your joints and cause injuries and discomfort. Your total power output, not how fast your wheel is spinning, should be your priority.
As you cycle, try to keep your weight back in your hips and avoid pointing your toes. Instead, pull your toes upwards with each pedal stroke to raise them a bit above your heel. Keeping your foot flat will engage your glutes and hips while diminishing pressure on your joints and quads.
Tracking Your RPM
Keeping track of your cadence, also known as your RPM, can help you monitor how well you’re performing. Ideally, a climbing RPM should be 60 to 80, while seated or standing cycling should be 90 to 110. If your RPM is low, lower your resistance.
On the flipside, if your RPM is above 120, increase your resistance. If you have a bike that doesn’t track your cadence, simply count your pedal strokes for six seconds and multiply that number by 10 to get your RPM.
Tips for Standing Positions
When riding in a standing position, avoid leaning forward as this will force you to rely on your knee joint for power. Ideally, you should feel the edge of the saddle bumping your inner thighs when you are in a standing position. This lets you know that your hips are creating the power.
To gain speed, stand up with your body steady and push and pull equally rather than bouncing. To climb with heavy resistance, keep your weight back, just over the pedal on each down stroke.
By using these spinning tips, you’ll be a faster, stronger cyclist in no time.
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