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There's something magical about the way you move out of a spin class, it's the combination of feel-good Vibes (thanks to a perfect playlist) and the brutal burning sensation in your quads and glutes The speed of climbing so many keep coming back is a great cross training option if you are averse to cold weather or need a break from other activities Plus, whether you're a beginner or a veteran on the bike, there's no doubt about the calorie burner potential in this dimly lit, steamy hot room: a 1
There is only one catch: if you do not approach the class in the right way, you and your body might be doing a poor service in the long run. Here experts from above bike studios offer the most common mistakes that they see in their spin classes, and how to correct them.
. 1 Wrong bike setup.
Do not get upset if you do not know how to set up your bike. As with everything else, it takes practice. There are many moving parts (literally) that take the ideal position on an indoor bike, from the saddle height to the positioning of the knee above the pedal. "Make sure you have a slight bend in your knee at the foot of your pedal stroke," says Dyan Tsiumis, training director at Swerve Fitness, New York City. "Most people drive too low, which additionally stresses the hip flexors and does not optimally strain the muscles during exercise." (See: How To Get A Better Butt Workout During The Spin Course)
Another important positioning tip: Most bicycles allow you to adjust the forward and backward movement of the saddle. This determines the orientation of your knee. "Make sure your knee is above the ball of your foot throughout the pedal stroke," she says. "If your knee is too far forward, it can cause damage over time."
Finally handlebar height. This is usually a matter of preference. How do you feel most comfortable in your saddle? If you have back problems or are pregnant, you want them to be higher to reduce extra stress on the trunk and lower back.
. 2 Wear wrong clothes.
You could wear this Half Marathon Finisher T-Shirt with pride, but loose and loose clothing can get caught up in the bike. And if they are made of cotton, they do not drain sweat – vital for cooling (literally) during exercise. "It's very important to wear clothes designed for exercise," says Justin Flexen, instructor at Flywheel Sports. "The last thing you want is heavy clothing, especially if you're wearing an over-sweater, and the right equipment will help you avoid overheating." (Yes, you just got another excuse to buy more workout clothes.)
3. Too little resistance from the saddle.
Some people think that less resistance (how difficult it is to push and pull the pedals) automatically makes it easier. That's not quite right, especially when you leave the saddle. "If your resistance is too low, it may actually be harder to endure because there is not enough resistance to support you," says Peloton instructor Emma Lovewell. "My advice is to listen to the teacher's resistance, even if you are at the bottom of the recommendation, slow down your legs and work on speed over time."
. 4 Delayed arrival.
You would not be late for a meeting with your boss. Give yourself (and your teacher) the same courtesy to help you make the most of your time in the studio. Missing the warm-up is also not a good idea. You would not skip warming up before lifting weights or doing a sprint workout without first exercising your legs – the spin course is no different.
"Especially the first time you want to make sure that you arrive early, so learn the rules for teaching," says Tsiumis. "Even if you want to know where the studio is or where the bathrooms are, you can feel better." Another helpful newbie tip: if you arrive earlier, you can let the teacher know that this is your first time. "It makes you feel better and the instructor can give you additional insights into what's coming." (See: Talking to your Instructor is an easy way to get more out of your workout.)
5. Wrong shape while holding the handlebar.
"The wrong grip can actually be bad for your overall attitude and your shoulder health and agility," says Lovewell. "It can also lead to tension in the neck and traps."
So what does the right handle look like? When looking down at the poles, place one hand on the side poles (not the bottom pole) with your thumbs pointing forward and hands wrapped around the outside of the handlebars. "That way, you can keep your chest open and have a neutral spine," says Lovewell. "This helps you avoid collapsing, which can increase poor posture and cause injury." (These abdominal exercises also help you to improve your posture to perform better in the spin class.)