How to get better at Spinning! – by Michael Joseph
Spinning is one of the best forms of exercise. And I’m not saying that because I’m an instructor. Running, working out at the gym, calisthenics and HIIT are other activities I pursue. However, spinning gives me the best of all what I like – the intensity of a boot camp, the cardio of running and the performance of HIIT and the toning elements of swimming. Also, it’s easy on my joints and it’s certainly not boring at all.
Here’s what you need to do to get the most out of your spin session.
Never start pedaling immediately after arriving to workout. Preparation is key.
Starting from what you wear, make sure that they fit you well and provide maximum comfort. You will perspire at lot, so ensure that you have a hand towel and water bottle ready. Hydrating yourself is important to recover for your next class and also to have a great day. I’d say one litre of water during the session.
Get warmed up before pedaling with some light stretches. Also, use this time to set up the bike right. Call a trainer if you need assistance. It is critical to have the right bike setup.
Having a healthy snack about 30 mins before class is highly recommended. Do not ride on an empty stomach.
Focus on the instructions
The workout regime is based on various factors involving your heart rate, music beats, session duration and muscle activity. Listen to the instructor carefully. Make sure you understand the resistance turns, RPM, hand position, body position. The more your concentration, the better your workout and consequently a better day for you.
Follow the instructions on the right resistance and the RPM. Slacking does not help you achieve your goals. However, inform your trainer if you are tired or feeling uneasy or if the session is too hard for you. We’ll adapt it for you and make sure you still get the most out of your class. Not everyone can give their best everyday. It’s normal. Get the best out of that day and make a mental note to do better next class.
Don’t burn out right off the bat.
Pace yourself through the workout by gradually increasing the intensity. If you go all out right from the start, you are going to burn out – not just your legs but also your heart and lungs.
To burn fat, you need to be training in the aerobic zone (70-90% heart rate, the yellow and orange zone). You burn the most fat in aerobic zones only. The red zone of your heart rate is good for short bursts and to build muscular endurance.
Keep in mind that you don’t want to stay in the red (anaerobic) zone for too long. Our classes are structured to make you ride in the anaerobic zones as well for short spells. Wait for us to tell you to go all out. Don’t burn out your muscles too soon. Overworking your muscles will tire you out in the session and after. Pace yourself.
Go slow and steady
The final way to help you get the most bang for your buck in class is to keep it simple and be true to yourself. Keep your posture right and inform your instructor if you’re feeling any discomfort.
Spinning works two major systems: cardiorespiratory and the lower body muscles. To get the best of both, focus on proper form and engage the core thus helping you activate the fat burning cells in your body.
Focus on your goals
Everyone in your class has a different goal – to lose fat, to improve endurance, to tone their lower body, to reduce inches, etc. So, just because the person on the bike next to you is in the red zone does not mean you need to push yourself in that zone too. Work towards your specific goal. Talk to your instructor and find out the best way to achieve your goal while spinning.
See you soon!