In-door cycling is perfect for both beginners and seasoned pros. Spinning is one of the few options that burn a ton of calories while keeping the impact on the body low. In our spin classes you will shed fat, improve cardiovascular health, tone, shape and strengthen your legs and have a blast working out with friends.
Follow these guidelines to keep your body safe from injury and get the most efficient workout you can during SPIN.
Setting Up Your Bike
1) Get to know your bike! Locate all the knobs and figure out which ones you turn or pull.
2) Adjust the height of your saddle (seat) up or down.
Stand next to your bike, feet flat on the ground. Adjust the seat to be level with your hip. If you can’t locate your hip lift your thigh to a 90-degree angle until it is level with the floor (make sure your hips are squared off evenly to the ground!). Raise or lower the saddle until it is in line with the center of your leg.
Things to know: Low seats can add undue pressure to your knees. When pedaling, your legs should straighten but not lock out.
3) Adjust the saddle forwards or backwards.
You want the top of your knee parallel with the tip of your toes. Pedal until both feet are level. In this position you should be able to draw an imaginary straight line from the top of your knee to the tip of your toe.
If your saddle is to far back it can be hard on your back. If it is to far forward it can be hard on you knees.
4) Adjust your handle bars.
Your handle bars should be aligned with your saddle.
Handle bars are to assist your ride. All the weight should be in your legs. If you have back injuries or are pregnant raise your handle bars slightly.
1) As you get comfortable on your bike start to focus on how you pedal.
Focus on pedaling with a flat foot by shifting your weight back into your hips and pushing down through your heals (as opposed to pushing through you toes). This will help to take the pressure out of your knees and quads and put it more into the glutes.
Also, focus on letting your hamstrings (backside of the legs) do some of the work. You can achieve this by slightly pulling up on the pedals during each rotation. You should feel a simultaneous push down through one heal and pulling up with the opposite foot. This method will target all muscles of the legs!
2) When standing:
Be sure to increase the resistance when standing in order to keep the impact on the joints low. Also, keep your hips right above the seat to prevent you from leaning over the handle bars. This will help to keep the proper muscles working and to keep the impact off your knees.
Now it’s time to get singed up for your next SPIN class at NuFitness! If you have any questions just ask your instructor.
To your health & happiness,