5 useful tips for starting a spinning class
Spinning is intense training that focuses on both cardiovascular activity and increasing physical endurance. Especially if you are a beginner, keep in mind these previous tips to prepare the spinning class because it is up to them to get the maximum benefit from pedaling, avoiding any kind of injury.
A spinning session lasts about forty-five minutes in which the body works together with a singular incidence on the lower train. At the rhythm of the music, the class is divided in 3 parts: a previous warm-up, a central part, in which changes of rhythms are made in the pedaling and also in the posture and a last stretch of decreasing cadence to recover pulsations to mold the organism at the end of the activity.
It is essential to know one’s physical fitness and to discuss with the trainer the existence of any injury in order to avoid that this hard training may exacerbate it. In addition to this, there are a number of indications that you should take into consideration even before the spinning class.
Keys for a good Spinning training
Regulating the Spinning bike properly, putting yourself in the right position, wearing suitable equipment and being clear about how the session is going to go are certain essential details before starting the intense pedalling that spinning involves. Find out how to prepare your first Spinning class below:
- Height of handlebars and saddle. In order for exercise to be efficient and healthy, you can’t start the session without checking beforehand that the bike fits perfectly to your constitution. The saddle should be at your hip height (check by standing next to the bike). It also puts the handlebars in a way that is comfortable for you, without, because it is too high or too low, it forces your posture when pedalling. Ideally, there should be an equivalent distance between the saddle and the handlebars to fit your forearm.
- Basic equipment. Practicing spinning you burn countless calories. Wear comfortable clothes that dry immediately so that sweat does not stick to your body. In addition to this, always have a towel and a bottle of water at hand to remove any excess, as being well hydrated before, during and after exercise is essential. Taking small sips of water every ten ? fifteen minutes of pedaling is a basic measure to avoid dehydration.
- Posture on the bicycle. Before you start the session, take a few minutes to find the right posture. Your spine should be as aligned as possible, your shoulders slightly face down so as not to “turn over” on the handlebars and your feet straight on the pedals, always and in all circumstances be parallel with the ground to push face down, not face forward. Remember, in addition to this, that your knee should not exceed the tip of the foot on each and every pedal.
- Previous heating. As in another sport, it is essential to stretch our muscles and joints to prepare them for the effort we are going to make. You can’t get to the gym, get on the bike and start pedaling at the limit. Warming up and starting the activity at a gentle pace is one of the keys to good training even before spinning.
- Measure intensity. The heart rate monitor is really useful in this kind of training to monitor at all times the heart rate 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 on the pedal.
If you are going to attend your first Spinning class, taking into account these simple measures before spinning, you will be able to carry out a training suitable to your capacities improving marks in each and every new session.