Watch our "How to Spin" video guide" class="image" />
1. A Class You Won't Want to Skip
A typical spin class is a room full people riding stationary spinning bicycles with the instructor in the lead. The spin instructor will guide the class through an imaginary trip similar to an actual outdoor experience. This will often include such elements as climbing and descending hills or mountains, sprinting on straight-a-ways and other real-life biking situations. Throughout the class, you will adjust your position on the bike, their speed and the resistance on the bike to accompany the appropriate elements of the workout. Most classes use popular upbeat music to help keep you motivated during the entire workout.
2. Come One, Come All
Spinning is a simplified aerobic workout that almost anyone can do. With no complicated steps to learn and perform, spinning is perfect for even the most uncoordinated individuals. It's also great for those unable to perform weight-bearing exercises due to an injury or muscle weakness. Spinning classes are also appealing to people of all fitness levels. Whether you're just beginning an exercise regimen or are in peak physical condition, you can take part in a spinning class and not get left in the dust.
3. Be Prepared
The crucial item needed to spin is a stationary spinning bike with resistance knob. Most health clubs will be fully equipped with these if they are offering classes. Be sure to adjust your seat and handlebars correctly before beginning your class to avoid strain or soreness. Your knees should be slightly bent when your pedal is at its lowest point and your elbows should also be slightly bent when in the riding position. Wear hard-soled shoes as opposed to softer ones as you'll be pushing against the pedal for most of the class. For comfort reasons you'll probably want to have a towel to wipe off your sweat and a water bottle to replenish this lost fluid.
4. Profitable Pedaling
Like most other aerobic exercises, spinning is a great cardiovascular workout. The more intense the workout, the more fat you'll burn and the more weight you'll lose. It's also an excellent way to strengthen your front and outer thigh muscles and your back and abdominal muscles as well. Participating in spin classes can also help increase your lung capacity and raise your metabolism.
5. Indoor Injuries
While spinning is great for strengthening some of your muscles, it doesn't work all of them. Be sure to engage in exercises that develop your hamstrings and other muscle groups so you don't develop muscle imbalance. Spinning can also put added stress your hips, knees, and lower back. As with all exercise, start out slowly and gradually build up to a more intense level, allowing your body to adjust.
Learn how to set up your bike and more in our How to Spin video.
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