Spinning is not only a fun way to exercise; right from the early 1990’s, but also an excellent workout to burn calories! A hot buzzword across the world, fitness enthusiasts are all curious about the hype behind it.
What the secret behind this 45-minute class that has got the whole world pumped up about it?
An intensive cardio activity that works your glutes, calves, lungs, hamstrings, quads and core; spinning is an excellent way to decrease your body fat and body mass index; in turn improving your entire cardiovascular function.
So, while spinning can completely uplift your moods and also get your heart rate up, there are certain things new novices may not even be aware of when they go for their first class.
Some of these include:
- Is your seat affecting your workout?
Known to be a group activity, did you know that the seat you choose could actually affect your workout? Usually (in most spinning studios) the master instructor is in front of the riders. It is always advisable to choose a seat that is in front, as it not only gives a better view of the instructor but also motivates your to train harder. Moreover you will be able to follow the hand positions and pace of the instructor far easier, than if you were to choose a seat away from the instructor or at the back of the room (however the seating is arranged).
Many of the studios offer a 360-degree view of other riders, which is in fact extremely good; but not all studios offer this. By choosing the bike that you sit on, it is like taking control of your ride before it even starts!
2) Are you wearing the right ‘Spin-wear’?
Spinning is an intense activity; WITH NO breaks in between! It is thus very important to dress appropriately, in comfortable clothes. Wearing three-quarter tights or tracks with a long T-shirt is most suitable.
3) Have you customised your bike before your ride?
While spinning sounds exciting, there are certain things that you need to pay attention to before you begin your ride. One is that you cannot take for granted the height of the bike. It has to match your height level!
You can easily do this by standing right next to the bike (to determine the seat height) and adjusting the seat height to that which is level to your hip height.
If your seat is adjustable, it is also important to have the right distance between the handlebars and your elbows. To do this, you have to place your elbows right at the edge of the seat and then adjust the seat forward or backward so that your fingers just touch the handlebars.
Another important aspect to bear in mind is the height of the handlebar. It is important that it is neither too low, as it may strain the back; or it is not too high. By having the handlebar too low it could lead to severe strains on your lower back; which is definitely not good for neck, back or even shoulder pain.
4) Have you clipped in-to your Spinning Bike?
All spinning bikes are uniquely designed to resemble real road bikes. The pedals have toe cages/toe clips (clip-ins); which are hard, plastic toe box cages that have been fixed to the pedal. These pedals have adjustable, nylon straps so that the biker can adjust (tighten/loosen) them, to keep their feet in the same place throughout the ride.
These toes cages help to keep the rider connected to the bike and it is very important to make sure that they are tightly fastened and not loose; as it may lead to problems while spinning at high pace. These are single sided pedal (SPD) where the platform is on one side. There are some bikes, which have platforms; with toe cages on both sides of the pedal. That means that you can slip in your shoe from either side of the pedal.
5) Did you know that you have to follow a spinning bike lingo?
Unlike other bikes, which have gears, spinning bikes are very different as they have resistant knobs on them. These are in charge of controlling how hard your muscles have to work in order to increase revolutions per minute (RPM).
It also determines how fast you will go and is a typical measure of cadence. This resistant knob has no numbers on it and is extremely subjective (differing from rider to rider). So, a resistant knob can be compared to the feeling that you get if you were to climb a hill. It is very important to adjust the resistant knobs to a level at which you are comfortable.
6) The focus should be on Pulling up:
While many people who spin focus on pedalling by pushing their feet down, it is the upstroke that provides all the power! By focusing on pulling your feet up, with each pedal stroke it can help to increase the momentum as well as increase the RPM’s.
By having your feet clipped into the pedal, you can focus more on the ride and momentum; rather than focusing on balancing your feet on the pedal. While your focus is on pulling up, you should also focus on working the abs as well. This helps in supporting the lower back when you are hovering on the bike.
7) You do you!
Unlike other group exercises, spinning is all about what you do! There is no competition, or barely any. As the lights dim as you begin to ride and the music turns up; your workout is between you and your bike! All bikers in the room only focus on themselves and the music (mostly EDM) easily connects you to the pace of the exercise. All you have to do is embrace the beat!
So, if you are one of those newbies at spinning, here are some important pointers, you might want to think about before you go for a ride!
