How To Use the Spinning Indoor Cycle
The average caloric output from a standard 45-minute spinning indoor cycle class is between 350 to over 600 calories depending on the class's intensity level and your size, according to the American Council on Exercise's information on spinning cycle classes. These challenging workouts are not for everyone, and those not already in excellent physical condition should consider taking some cycling training classes before participating in a spinning class. Correct use of the machine as well as wearing the proper workout attire and staying hydrated are other key components of using the spinning indoor cycle.
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Instructions
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Talk to the cycling instructor about his experience prior to the cycling workout. According to the American Council on Exercise's (ACE) information on group spinning classes, spinning cycle instructors should have extensive knowledge of cycling and experience with group teaching in addition to primary certification such as the (only) NCCA-accredited Group Fitness Instructor certification from the American Council on Exercise.
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Wear clothing appropriate for spinning class, such as clothing that is made of lightweight synthetic material. Heavy sweatsuits/pants or running shorts are much more likely to cause chafing than padded bicycle shorts, although some chafing can still occur depending on skin sensitively, according to ACE Get Fit website.
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Bring a water bottle or canteen and two towels. It is important to hydrate before, during and after your spinning workout due to the heavy sweating the workout induces. Place one towel on your handlebars for added cushion and comfort and use the other to wipe sweat.
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Adjust your seat for maximum comfort. Seats that are too low will interfere with leg extension on the downstroke and cause your legs to tire more quickly. Seats that are too high can cause straining and potential injury. A good rule to follow, according to ACE Get Fit, is to make sure your upstroke knee never exceeds hip level and your downstroke knee stays about 85% straight.
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Avoid pedaling backwards or with one foot out of the cleat or toe cage. Doing so has no benefits, according to Spinning's safety tips. Pedal in a continuous, natural movement and refrain from sudden stops and jerky movements, which can cause injury. It is important to stay in control, and to avoid movements you couldn't perform on a regular bike.
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Commit to an eight to 12-week aerobic base-building period. According to Spinning's website, an aerobic base-building workout should be done at 65 percent to 75 percent of maximum heart rate, and heart monitors can help you keep track of your progress. Calculate your aerobic heart rate range by multiplying your age-predicted heart rate by 65 or 75 percent. The heart rate of those over 30 is generally 190 beats per minute.
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Tips & Warnings
Refrain from gripping the handlebars too tightly, which can cause neck and shoulder tension.
Bring a portable music device filled with upbeat music to keep you motivated and help fight the monotony of the class.
Avoid doing quick jumps on your cycle, which is an ineffective exercise according to Spinning.
Aerobic workouts increase resistance to fatigue, help build strong and lean muscles and help improve sleep, mood, cardiac output and overall stamina.
Remember to exercise at your own pace and adjust your speed as necessary.
Avoid squats and other isolated lower body movements, which can strain the spine and knees.
Excessive upper body movement, such as too much side-to-side leaning, can cause strain on the back and throw you off balance.
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- Photo Credit Man on the exercise bike image by Elzbieta Sekowska from Fotolia.com
