A Beginner's Guide to Spinning (Don't Be Intimidated!)
Erin Kurdyla, SELF magazine
Peeked in, but still intimidated by the loud music and sweat covered bodies of the spinning room? Don't be! Spinning is a great indoor cardio workout that blasts up to 400 calories a class, tones legs, and sculpts abs. Bonus: Once you're in the seat (or saddle) it's your class, your ride because you control the tension of your bike. Turn it up and push yourself, or turn it down and recover (no one will know)! Still worried? Here are a few helpful hints from my favorite spinning instructor, Michelle Napell. Get ready to lose yourself in the music and enjoy the ride!
Hint, Hint:
1. Head to Class Early
Make sure to get to class early and introduce yourself to the instructor. Be sure to let her know that you are a new to the world of spin.
2. Bring a Towel and Water
You'll need both!
3. Skip the Boot Cut Pants
Loose material around your legs has the potential to get stuck in the bike pedals. Avoid the red face by opting for more form-fitting pants.
4. Rule of Three
Your saddle may be sore after the first class, but by ride three you'll be sitting pretty and hooked. In the meantime, wearing padded riding shorts is always a good option for beginners!
Related: Gwyneth Paltrow's Arm and Abs Workout
5. Note Your Bike Settings
Once you're sitting pretty, write down your bike settings so you'll be set for next class.
Keys to Setting-Up Your Bike:
Bike setup is important. It makes your ride enjoyable, comfortable, and most importantly safe. Here are the keys to setting-up your bike...
Seat height
Find the right height of the seat by jumping on the bike. Either clip in, or place your foot into the cage above the pedal. Then pedal forward and stop at the bottom of the pedal stroke to check for optimal positioning.
The Key: Legs should be fully extended with a slight bend in the knees.
Tip: A good starting point is to stand next to your bike and position your seat so that it is about hip level, then jump on and adjust accordingly.
See Also: Gwyneth Paltrow's Slim-Eating Secrets
Fore/aft seat position
The bike seats move forward and backward, too! To adjust properly, sit in the saddle. Lean forward and place your hands on the handlebars of your bike, elbows slightly bent, and neck and shoulders relaxed. Pedal forward, hold position when pedals are even.
The Key: Look down to make sure that the front knee is over the center of the pedal. Hips should not rock.
Handlebar height
Get Comfy! Start with handlebars a little higher than the height of the seat. As you become a more experienced rider and are at ease on the bike adjust the handles downward and really engage the core (3-4 classes should do it).
The Key: Be sure to avoid neck and/or shoulder pain.
Footing
Slide your sneaker into the toe cage and tighten your foot strap. The straps help you push and pull the pedal in a circular motion during your ride so make sure your foot is secured comfortably into place.
The Key: The ball of your foot should be in the center of the pedal. As your love of the class grows, cycling shoes, which clip-in to the pedals are a great option.
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