How to Use Proper Techniques While Spinning

Spinning is an intense and exciting exercise regimen that uses a stationary bike in a structured, classroom-oriented routine. By developing proper techniques while Spinning, you'll maximize the health benefits, while at the same time reducing your chance of injury.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Heart rate monitor
• Knowledgeable instructor
• Stationary bicycle used for Spinning
• Appropriate attire for Spinning

Use Proper Techniques While Spinning

1. Use proper clothing while Spinning, such as padded bicycle shorts and a shirt that helps absorb perspiration and keeps you dry during your workout.
2. Keep the balls of your feet on the pedals at all times. This technique will help you pedal more efficiently and also prevent your feet from slipping off.
3. Practice pulling your feet out of the pedals cleanly while pedaling and lifting your legs straight up. The only way to stop the pedals from Spinning on your stationary bike is to slowly decrease your pedaling cadence, so if there's an emergency, the only way to get off is to act quickly and get your feet out of the way.
4. Never feel the need to compete with others. Always pedal at a rate that is comfortable for you. Be aware of the resistance of the pedals and how to adjust for each step of the routine.
5. Know how to use your heart monitor and familiarize yourself with the correct heart rates for your age and fitness level so your won't push yourself too hard. At the same time, know the minimum heart rate levels needed for an effective workout.
6. Alternate your sprints with periods of recovery, where the resistance of the pedals decreases and your body has a chance to rest.
7. Learn additional Spinning techniques online (see Resources below).

Tips & Warnings

• Consult with your doctor to see if Spinning is right for you.
• Keep a water bottle handy at all times during your workout.
• Always make sure your shoelaces are tied properly.
• Keeping adequately hydrated during a Spinning routine is of utmost importance, since the room temperature is designed to encourage perspiration.
• People with heart problems should probably refrain from Spinning.
• Notify your Spinning instructor at any time if you feel too winded, or if you begin to feel dizzy or nauseous. Stop immediately if you don't feel right!