Spinning is an effective, low-impact form of exercise that allows you to socialize. Not only is this a great cardiovascular workout, but the exercise bike also allows you to build muscles. You can start spinning whatever your fitness level. While you can buy an exercise bike to use at home, you should take a few lessons first so that you learn the correct techniques and because you will likely have more fun. Make sure you talk to your instructor when you need to adjust your bike for the first time, and try to increase the intensity of your training every time you ride.
Steps
Method 1 of 4: Participate in a Spinning Lesson
Step 1. Find a course you like
There are many types of spinning lessons. There are a few items to consider and the rest is at your complete discretion. Contact local gyms and ask which courses are best suited for beginners. Make sure the staff help you adjust your bike and consult safety information on your first visit. Get there early so someone can help you get your vehicle ready.
- Many group lessons follow a theme or have a specific musical genre. For example, you can sign up for a beginner class, one that builds muscles, or one that accompanies physical activity with hip-hop tunes. The most important thing is to choose a lesson that you enjoy.
- Make sure you let everyone know this is your first lesson. This way you can be sure you get the help you need to adjust your bike and enjoy the course.
Step 2. Choose the medium before the lesson
If you are attending a spinning course, you may have the option to book the bike you want to use. If you can't do this, try to get there early enough to place yourself wherever you like. Choose the position that allows you to better focus on the lesson.
- If you think you feel more comfortable at the back of the room, choose a bike in the back rows.
- Consider sitting in the front row if this is your first time. This way you will be able to see the instructor better; Plus, you might be motivated to try harder knowing you have people behind you!
Step 3. Wear appropriate clothing
For the top, choose fabrics that absorb sweat. For the lower one, tight shorts or leggings are ideal. Avoid any clothing that is too loose or that restricts your movements.
Cycling shorts are worth trying. They have prices ranging from € 20 to € 100 and you can not worry about the brand; find a pair that fit you comfortably
Step 4. Ask the gym which shoes to use
In many spin courses, stationary bikes are designed to work with interlocking cycling shoes. Alternatively, you can often strap on regular sneakers. Check in advance that you don't necessarily have to have a type of footwear and ask if you can rent or borrow cycling shoes if you don't have one.
- Avoid buying cycling shoes before you've attended a couple of classes and be sure you want to make this investment. In the meantime, wear hard-soled sneakers.
- If you are ready to buy shoes, choose a pair with a hard sole, that does not bend and that fits you comfortably. You don't need expensive cycling shoes if you're only going to use them indoors.
Step 5. Eat 90 minutes before class
Do not have a full meal in the hours leading up to the course. However, you should have a small, healthy snack ninety minutes before you start pedaling. This interval allows you to digest food and have enough energy for training.
Step 6. Show up ten minutes early
It is always important to be on time for group physical activity events. You may even not be let in if you are arriving late. Try to be especially early for the first few lessons so that you can ask questions and meet other participants.
Method 2 of 4: Adjust the Bike
Step 1. Set the handlebars and saddle to waist height
Stand next to the exercise bike you will be using and adjust the seat and handlebars so that they are both level with your hips. You're not done though. Bend one arm to 90 degrees and make your hand into a fist. Touch the center of the handlebar with your knuckles, keeping your elbow directly towards the saddle. Adjust the saddle distance so that the tip touches the back of your elbow.
Step 2. Saddle up
You may still need to adjust the bike, but for now, get on the saddle to test the bike after setting the height regularly. Once seated, slowly rotate the pedals. When the pedal on one side is all the way down, be sure to keep your leg only slightly bent on that side, at about 25-35 degrees.
- When the pedals are at the same height, you should keep one knee directly above the pedal that is further ahead. If not, move the saddle closer or further away.
- On a recumbent bike (an uncommon model, but still available in some gyms), you should only bend your leg 10-15 ° at the point of maximum extension, while the leg on the rear pedal should be at a 90 ° angle.
Step 3. Adjust the handlebar to your preference
Make sure you can reach it comfortably, keeping your back straight and your chest open. Your shoulders should be relaxed and your elbows slightly bent. With a comfortable and safe position you will not feel pressure on your back, knees and wrists. If you feel uncomfortable or have your shoulders hunched, ask the instructor how to adjust the bike.
- If you feel discomfort in your back, the handlebars may be too low or tilted forward.
- If you experience pain in your back, neck, or shoulders often, lift the handlebars slightly and move the saddle forward to keep you in a more upright position.
Method 3 of 4: Getting the Most Out of a Spinning Course
Step 1. Insert the shoe well
Step in one foot at a time by tilting your toes forward over the pedal and pushing down in the center. You should hear a click when you are able to fit the shoe correctly. To free the foot, rotate the ankle away from the bike.
If you are using regular sneakers, keep your toe in the center of the pedal. Your toes should be inside the cage or pedal laces, so don't push your foot all the way down
Step 2. Pull the pedals and don't just push
The most important lesson to learn about cycling is that the upward movement provides most of the power you unload on the pedals. To put it another way, pulling the pedals up will make it easier to accelerate and maintain high speeds. It is for this reason that cycling shoes fit into the pedals and that the pedals themselves have cages or laces.
Keep your foot flat throughout the movement. Avoid tilting your toes down when pedaling, rather try to keep them slightly above your heels
Step 3. Follow the instructions of the instructor
You will hear a lot about pedaling per minute. This value is the equivalent of pedaling speed or cadence. The resistance setting of the exercise bike, usually controlled by a knob, determines the force required to be unloaded on the pedals to increase the frequency.
- The instructor will probably tell you when and how to adjust the resistance of the bike. Try to follow his recommendations as much as possible. However, if you can't keep up with the pace, don't hesitate to lower the resistance.
- When the instructor suggests increasing the resistance, do so, even if only slightly. Periodically adding resistance helps prevent injuries. The quality of your rides and training in general will increase once you follow a steady frequency. It will be useful to pedal with greater resistance!
Step 4. Do your best
Don't just try to pedal with maximum strength and speed. You need to gradually come to a smooth, steady frequency as you periodically increase the resistance. Even if you pedal slowly, you will push against a good resistance, generating a lot of power and probably struggling as well. Basically, you need to increase the resistance instead of pedaling per minute.
- Think about when you bike fast on the road. It takes a lot of force to accelerate the bike and maintain a high speed. As a benchmark, you are unlikely to be able to exceed 100 strokes per minute for very long when outdoors, because the resistance you have to endure when at full speed makes it difficult to maintain a high number of strokes.
- Never exceed 120 rides per minute. At that frequency, the pedals likely drag your feet and you don't have control of the bike.
- Try to stay between 60 and 80 "uphill" rides per minute (when you raise the resistance to mimic an uphill road ride), or between 90 and 110 in other cases.
Step 5. Stand up on the pedals while maintaining balance
You may be instructed to stand up, or you may simply want to do it to vary the muscles being exerted. When you get up on the pedals, don't lean forward. Keep the tip of the saddle close to the back of your inner thigh, with your back straight and your chest open.
You prefer stability over speed. If you bounce up and down, you lose power and risk injury. Keep your body balanced, pushing down and up with the same force
Step 6. Drink lots of water
You will likely be surprised at how much you drink during a spinning class. Be prepared with at least one full bottle of water, but two are better. As a rule, bring 30ml of water for each minute of class. After a 40-minute course, finish what's left of the 1200ml you have with you.
Method 4 of 4: Ride Safely and Consistently
Step 1. Get your doctor's approval
If you have any health problems that prevent you from overexerting your body for a long time, talk to your doctor before taking a spin class. Also, if you haven't fully recovered from an injury yet, ask when you can return to non-contact physical activities.
If you're trying to break out of a sedentary lifestyle, other types of activities, such as walking, may be healthier ways to start exercising. Talk to your doctor about getting started and it probably won't be long before you can jump in the saddle
Step 2. Stop pedaling if you experience dangerous symptoms
Intense cardiovascular workouts are very tough and you will likely feel physical discomfort during the demanding spinning classes. However, there are some signs you should watch out for, as they can indicate an impending heart attack or excessive fatigue. If you notice any of the following symptoms, stop pedaling immediately, rest and drink some water.
- Watch out for sudden, intense chest pains or the feeling of constriction and increasing pressure within the rib cage. Likewise, don't ignore arrhythmias. If these symptoms persist for more than a couple of minutes, seek medical attention.
- Being very short of breath is also a worrying sign. While you will certainly be short of breath while pedaling, if you have difficulty breathing or slow your breathing rate when you slow down, take a break. When your breathing becomes regular, you can always resume pedaling.
- Stop exercising right away if you feel dizzy or dizzy, if you feel nauseous or have a cold sweat. If these feelings persist for more than a couple of minutes, seek medical attention.
Step 3. Be consistent
Spin three times a week to quickly and gradually improve your fitness. Of course, consistency is the most important aspect. If you can't take more than one class a week, that's not a problem; just make sure you never skip it! Once you have attended a couple of sessions, you will probably be able to do the training on your own. If you want to create your own schedule, schedule one fairly simple weekly session, one challenging, and one that really challenges you.
Step 4. Take an easy weekly ride
For an "easy" session, just keep a steady pace and focus on stamina. Pedal for 60-90 minutes, keeping the pedaling per minute between 85 and 100. Add resistance gradually to keep breathing deep and steady throughout the session. Since this is a time-consuming lesson, you can do it on the weekend.
Step 5. Also schedule a more challenging weekly session
For a tougher lesson, incorporate breaks that make you feel uncomfortable. In other words, insert a couple of long "climbs" into the session. By increasing the resistance to simulate a climb, hold 70-85 strokes per minute for as long as possible. With lower resistances, it brings the frequency to 90-100 strokes per minute. Both of these rhythms should challenge you and your breathing should accelerate but remain constant. Loosen your muscles for as long as necessary, lowering the frequency for the same duration as you were expressing the intended effort.
Step 6. Push your limits if you only train once a week
In other words, high-frequency intervals will help you burn calories, increase aerobic capacity and general fitness, as well as keep your heart healthy. Workouts like this are best suited if you can only do activities once a week. After increasing the resistance of the bike, go at full speed for two to four minutes. Slow down when you feel the need, but try to keep the number of strokes as high as possible while breathing deeply and rhythmically.
