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How to Prepare for a Spin Class
As we live in a much more health-conscious society, we often seek out various styles of exercise, so that we stay motivated to be in shape and don’t get bored. That introduces us to the latest craze – boutique indoor spin classes. Like with any new exercise class that you try, a spin class can be intimidating. Here are ten ways to get ready for your first spin class.
- Invest in a Sports Bra.
This seems like a given, especially if you’re already an active person. However, a good sports bra is an absolute necessity. There’s so much movement going on as you’re pedaling fast, continually going up and down, and other movements that will be discussed further. Like when you’re purchasing a regular bra, it’s best to test a sports bra before buying it. You can try jumping up and down at the store (Don’t worry about looking crazy; your future back will thank you) to ensure minimal movement.
- Pack Water and a Towel.
Cycling rooms generally tend to be warm, as they are small spaces with a lot of people. Although some studios will have fans, the majority won’t, so you’ll do a lot of sweating. Make sure to pack enough water to keep you hydrated and a towel to wipe off all the sweat.
- Arrive Early and Prepare to Pay.
Majority of indoor cycling classes are pay-per-class at an average cost of $30. Per class! That won’t include a shoe rental fee if you don’t have your clip-in bike shoes and water. If you forget yours, this will make it a splurge. You can use “ Resource: https://getinwaveshape.com/best-spin-bikes-every-level/” to search for affordable memberships.
In a lot of the classes, you have to reserve your seat ahead of time. However, you should still get there earlier and make sure you have time to adjust the saddle and handlebars to fit. You can ask the instructor for assistance with coordinating your cycle if you need help.
- Full Circle Pedal
During the warm-up, focus on your pedal stroke. Make sure you’re doing full circle peddling so that you get the benefit of the ‘up-stroke.’ Outside, there are distractions in the view, terrain, and company.
- Easy on the Handlebar Grip
Be easy on the handlebar grip as you don’t want to push your upper body weight onto your wrists. Your upper body pressure should be traveling through your core so that your base is getting the workout it’s supposed to. Also, you don’t want to injure your wrist.
- What Is Tap Back?
‘Tap Back,’ or ‘Jumping’ are terms used in cycling, meaning coming off of the saddle, then almost return to be seated, before lifting yourself back up. The tap back motion works your glutes, quads, and core muscles. When you’re ‘tapping back,’ focus on using your midsection, and not your arms, for the best results.
- Resistance Level Is the Key.
Make sure your resistance level is at the optimum level for you. As you have control of it, you can adjust it to ensure it is correct. Too much resistance will give you the opposite effect and weaken your muscles, while not enough resistance will have you spinning too fast, as if you don’t have control.
- Breathe!
You’re all sweaty. You’re pedaling as hard as you can, trying to keep up, all while trying to dance to the blasting music. Remember that you have to breathe! Like when doing any other exercises, breathing is essential to give your working muscles the oxygen they need.
- Weights Are Optional.
Weights are optional. However, expect them to be used. Many indoor cycling classes incorporate hand weights. They are low-weight, and you’ll do high reps. I know it can be hard for people who lack coordination. However, don’t forget to pedal when you’re using the weights. It defeats the purpose.
- Dance on the Pedals.
Yes, the music will be pumping and probably playing your favorite songs, so try to dance on the pedals versus using your body. Core training is the objective goal, so you want to hold your stance over the bars.
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