There is no argument here, spin classes are one of the most fun and engaging cardio workouts available. While you can easily buy your own spin bicycle and workout at home, it is recommended you work as a team to build and keep your morale up. Besides, the more the merrier right? The best part about using a spin bike is that they are available for anyone, whether you are new to spinning or an experienced cyclist.
More often than not, with the mention of spin class, most people immediately think of loud music and studio lighting. This is a correct assumption. The said conditions are set for a good reason. They provide an energized atmosphere that will keep you going as you workout, deterring you from feeling tired and the need to give up. Music, studio lighting, and teamwork will keep you motivated. This was just a sneak peak at spin classes. If you want to find out more about this new, hip method of cardio, keep reading!
If you are a beginner seeking to join a spin class, there are various terms that you should get familiar with to keep up with your instructor. Knowing these terms is not the only thing you need. You should also know what they mean so that when the instructor calls them out, you are on the same page. The last thing you want is to be left behind right? So keep up by knowing these terms;
- Resistance knob. This is a knob on the bike that helps you to control resistance as you pedal. You can increase resistance to give you a feeling of peddling up a hill or reduce it to peddle faster.
- Flat road. This is a point on the resistance knob that gives you resistance to support your ride without pushing you too hard.
- Endo. When you flip over the handlebars of a bike from end to end.
- Clydesdale. A cycling fitness class specifically for men who weigh more than 220 pounds.
- Master the numbers. Most instructors use numbers to describe your hand position while cycling. Position 1 usually means that you should put your hands at the center of the bar. Position 2 is where your hand will be, for the longest part of your workout session. Finally, Position 3 is used when standing or “cycling uphill”.\
As a beginner, you should not be intimidated by experienced riders. Go at your pace and find riders who are of the same caliber as you. Teamwork will motivate all of you to work hard towards your preferred results.
THE SPIN CLASS STARTER PACK.
This is a list of the things you will need for your spin class.
- Workout clothes. Here, comfort is key. Go for clothes that make you comfortable be it a pair of shorts or some fitting leggings. Just make sure they don’t soak up sweat leaving you sticky and wet.
- A pair of well-fitting shoes.
- A towel is not a must but it will help wipe off sweat from your face and body.
- Fill up your water bottle to keep hydrated throughout your workout.
IT’S CLASS TIME! (WHAT TO EXPECT)
Arriving early to your first spin class gives you the advantage of going through the bike with your instructor. The instructor will also help to familiarize you with the common terms and their meanings before the action starts.
For people who prefer spin classes in a studio, the class is conducted by a professional instructor who will take you throughout the routines. First, you need to warm up. Again, the instructor will take you through these moves. Some warm up moves include hamstring exercises, back workouts, shoulder moves and of course some calf activation moves. This can be achieved by jumping jacks, squats or a light cycling session before getting into the actual workout.
The instructor will also take you through the cycling routines that include; sprints, climbs, steady up-tempo and cool downs. Remember to adjust the resistance on your pedals according to your preference. This can only be done by riding the bike to get an actual feel of each resistance level. Start small if you are new to this since you might not have a chance to change your reading once the class commences.
A spin class lasts for 30 minutes minimum and maximum 75 minutes. So, if you are a beginner, try to last at least 40 minutes. This is equivalent to a 15-mile ride on the road. In a 40-minute workout, you can burn up to 400 calories.
BENEFITS OF SPIN CLASS
- Indoor cycling is an effective workout routine that will help you lose weight and gain cardiovascular endurance. Warm-up exercises that are done before the cycling begins burns calories and contribute to improving your performance on the bike. Embarking on a regular spin class is a great investment for those seeking to lose weight.
- Being done in the studio, cycling indoors allows you to keep fit throughout the different seasons.
- Varied routines will keep your body challenged preventing your body from being used to the same movements. The moves also work your entire body and not only your legs.
- Not only does spin class burn calories, but it also helps you gain strength in your body providing the ability for various activities.
- You do not have to wait for the class to end as you can leave anytime you want.
- The indoor cycling bike is stationary, and therefore a helmet is not necessary!
- Spin classes are never boring. There is music and studio lighting that is constantly changing to motivate you. You will also have fun working together with people who share the same goals as you.
HOW TO ENJOY AND GET THE MOST OUT OF YOUR SPIN CLASS.
As much as spin classes are already charged with energy and lot of excitement, there are some things you can do to further enhance your experience. In quick point form, this is how to rock your spin class no matter your training level.
- You should be in the right attire. Wearing moisture-wicking clothing will be good to keep you dry as your body will sweat a lot. For shoes, you can decide on either cycling shoes or stick with your usual workout shoes.
- If your studio is popular, you might have to book your spot online. Make sure you do this to avoid getting sent back home.
- Make sure you fit well into your bike. Your leg should be at an angle of 30 degrees with the bottom of the pedal stroke. This ensures that the seat of your bike is at the right height eliminating chances of saddle soreness. Position the handlebars in such a way that ensures that your back and neck do not strain.
- As mentioned earlier, some instructors use numbers to refer to different positions on the bike. Make sure you are conversant with the spin class lingo including the meaning of these numbers. This will help you keep track of the whole process.
- Use the resistance button on your bike to regulate and control your speed on the motorcycle. It will also help you determine how hard you need to push your muscles.
- For easy access to wipe the sweat off your face, keep a towel on the handlebars of the bike.
- Be wise when choosing lights and music of your choice. This will help you maintain the energy and not get bored when cycling.
During the first days of your spin class, expect to experience some serious soreness on your calves and thighs. Don’t worry, this is normal. Just use some cold packs to reduce the soreness. Also, remember to rest in between classes to rescue any chances of injury and to encourage muscle growth.
Saddle soreness is another common ache you should be prepared to encounter during the first days of training. Good posture, breaks and position change can help to mitigate any chances of saddle soreness.
Whatever you do, do not give up on spin classes because of a little soreness. Get back on your spin bike and in no time, your muscles will be used to the pressure.
However, there is a limit to endurance. If you start feeling pain after or during your workouts, you need to stop. But how do you tell pain apart from soreness? It is pretty easy. If it’s stabbing or sharp intense feeling when you move or workout, then there is a problem. Pause your workout for a while and if pain persists, consult a doctor.
Spin classes have revolutionized and taken the gym world by storm. When you go to a spin class, ensure that the instructor is certified to teach spinning. Also if you find yourself less motivated by ordinary gym sessions or maybe you easily lose focus when working out, consider joining a spin class.
If you follow your instructor’s routine and instructions, your first spin class will not be as scary as you expected. Eventually, you get to cycling as well as the experienced riders.
Maybe you are not comfortable working with a group of strangers. No problem. You ca easily get a home spin bike and some groovy music to work out to. Get a home trainer but if this is a challenge, attend some spin classes to know the ropes before going solo.
I hope you enjoyed reading this article as much as I enjoyed writing it. Show me some love by leaving some comments in the comment section below.