Spinning® is a form of group exercise performed on specially designed stationary bicycles. An instructor guides you through various hill and speed intervals. The participant controls a resistance knob, which increases or decreases the difficulty of the pedal stroke, allowing multiple fitness levels to participate in the same class. Spinning® offers an intense non-impact cardiovascular workout.
Know Your Instructor
Ensure that your instructor holds cycling and/or group exercise instructing certifications. Not all instructors’ personalities appeal to all riders--find someone whose coaching style meshes with your goals. The American Council on Exercise suggests you look for an instructor willing to help new participants and who uses heart rate and perceived exertion measures to evaluate your intensity.
Wear the Right Clothes
The intensity of a class generates a lot of heat. Wear moisture-wicking fabrics to help with sweat evaporation. Avoid super-short or baggy shorts as they may ride up or get knotted up during class. Shorts with a padded insert designed for cyclists may help make you more comfortable. Select shoes with a firm bottom to create more stability in your pedal stroke and avoid an uncomfortable bend in the arch of your foot. Cycling shoes with SPD clips fit most stationary bicycles and are a smart investment if you plan to take regular classes. Bringing a small workout towel will help mop up sweat during and after class.
Get the Right Fit
One of the advantages of Spinning® is the bikes are highly adjustable to each person’s body frame. Ask your instructor to help you set up your bicycle. A seat that is too low will tire out your legs because you won’t be able to take advantage of the full extension of your leg. A seat set too high can strain your hips and knees. When pedaling, make sure your knee never lifts past hip-level on the upstroke and that when your leg is fully extended, your leg is at about an 85 percent extension. Handlebars should be a bit higher than the seat to avoid excessive bending that may strain your spine. When riding, relax your upper body to reduce tension in the shoulders and neck.
Drink Water
Always bring a bottle of water to class--preferably a 24- to 32-oz. container. Spinning®.com recommends consuming about 40 oz. water total during your 40-minute class. Go for about 8 oz. a half hour or so before class, 16 to 24 oz. during class and another 8 oz. within a half hour of completing the class.
Own Your Workout
Although you may go into a class that advocates high speeds and anaerobic intervals, remember that this is your workout. Exercise at a pace that is right for your fitness level. If you find you need to sit during a standing drill--do so. Seek out an instructor who offers modifications for multiple fitness levels.
Ride Realistically
Spinning® workouts are designed to mimic real-life cycling conditions. Skip drills that you would not perform on a road bike. Always make sure you are in control--if you find yourself bouncing in the saddle, add more tension to create greater power. Riding at a cadence higher than 110 rpm or lower than 60 rpm is not recommended by Spinning®.com. Unless you are performing a standing climb, keep your hands in the center or outside edges of the handlebars to prevent over-reaching of the shoulder joints and pressure on the spine. Strive for a smooth pedal stroke, jerking or pounding on the pedals may lead to hip strain and injury.
End Well
Do not leave class before the cool down and stretch. Pedal at a lower resistance for three to five minutes at the end of class. Stretch the major muscles of the legs, chest and back off of the bike.
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