How to Adjust Your Seat and Pedals Before Spinning

Spinning, which is an effective fitness regimen where stationary bikes are used in a classroom atmosphere, has become a very popular way to increase cardiovascular strength and burn fat. Knowing how to properly adjust the seat and pedals on your bicycle is an important step to maximizing your performance, as well as reducing the chance of injury.

Difficulty: Easy

Instructions

Things You'll Need:

• Stationary bicycle used for Spinning

Adjust Your Seat and Pedals Before Spinning

1. Start off by adjusting the seat height on your stationary bicycle. A good rule of thumb is to set the height so that your knees are slightly bent when the pedal is at its lowest possible position. At the same time, your elbows should also be bent slightly so that your riding position is comfortable.

2. Make sure that the handlebars of the stationary cycle are at least as high as the seat. Beginners often find it easier to position the handlebars in a higher position, which places less stress on the lower back. As you become more experienced at Spinning, you can lower the handlebars for a more challenging workout, but never adjust the handlebars lower than the height of the seat.

3. Ensure that you have chosen the right type of shoes for the pedals. Some pedals are designed to be used with cycling cleats, while others have simple straps that will allow you to Spin with most types of cross training athletic shoes.

4. Try a couple of test runs on your stationary cycle before you start a Spinning class to determine that your riding position will be comfortable for at least an hour. If you experience any type of pain or discomfort, ask your Spinning instructor to help you fine-tune the adjustments on your bike.

5. Check with Spinning websites for more tips on how to make adjustments that will benefit your workout (see Resources below).

Tips & Warnings

• Consult with a physician before you enroll in a Spinning class, or any other cardiovascular fitness regimen. People with chronic back or heart problems should refrain from any type of cycling unless a physician specifically recommends it.
• Since Spinning is conducted in a room designed for high-humidity and high-temperatures, make sure you are properly hydrated before beginning. A good rule of thumb is to consume one ounce of water for every minute you spend Spinning.

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[JohnMac8]

on 8/28/2008 Here is a resource for Spinning Instructors, The Indoor Cycle Instructor Podcast - www.indoorcycleinstructor.com