Content of the Article
Spinning is an intense training that focuses on both cardiovascular activity and increasing physical endurance. Especially if you are a beginner, keep in mind these tips above to prepare the spinning class as it depends on them to get the maximum benefit of pedaling, avoiding any kind of injury.
A spinning session lasts about forty-five minutes in which the body works together with singular incidence on the lower body. To the rhythm of the music, the class is divided into 3 parts: a previous warm-up, a central part, in which changes are made in the rhythms of pedaling and also in the posture and a last stretch of decreasing cadence to regain pulsations to mold the body finally of the activity.
It is essential to know one's physical condition and to discuss the existence of any injury with the trainer to avoid that this hard training may worsen it. In addition to this, there are a number of indications that you should take into consideration before the spinning class.
Keys to good Spinning training
Properly regulating your Spinning bike, putting yourself in the right position, wearing the right equipment and being clear about how the session will go are some essential details before you start the intense pedalling that spinning involves. Find out how to prepare your first Spinning class below:
- Handlebar and saddle height. In order for exercise to be efficient and healthy, you can't start the session without first checking that your bike fits your constitution perfectly. The saddle should be at your hip level (check by standing next to your bike). Also, put the handlebars in a comfortable position, so that they are not too high or too low to force you to pedal. Ideally, the distance between the saddle and the handlebars should be the same as your forearm.
- Basic equipment. Spinning burns countless calories. Wear comfortable, dry clothes so that sweat doesn't stick to your body. In addition to this, always have a towel to remove excess water and a bottle of water on hand at all times, as being well hydrated before, during and after exercise is essential. Taking small sips of water every ten to fifteen minutes of pedaling is a basic measure to avoid dehydration.
- Posture on the bicycle. Before starting the session, take a few minutes to find the right posture. Your spine should be as aligned as possible, your shoulders should be subtly facing down so that you don't"roll over" on the handlebars and your feet should be straight on the pedals, making sure that they are always and always parallel to the ground to push face down, not face forward. Remember, in addition to this, that your knee should not exceed the tip of your foot on each and every pedal stroke.
- Previous warm-up. As in other sports, it is essential to do some stretching to prepare our muscles and joints for the effort we are going to do. You can't get to the gym, get on your bike and start pedaling to the limit. Warming up and starting the activity at a gentle pace is one of the keys to a good workout even before spinning.
- Measure the intensity. The heart rate monitor is really useful in this kind of training to monitor the heart rate at all times and know when to reduce the intensity. If you do not have it, you will have to follow the instructions of the trainer who will know how to alternate the different cadences in pedaling.
If you are going to attend your first Spinning class, taking into account these simple measures before spinning, you will be able to do a training course that suits your abilities and improves your performance in each and every new session.