Learn How to Spin and Pedal Your Way to Fitness

Connie McKinneyStarred Page By Connie McKinney, 1st Jun 2013 | Follow this author | RSS Feed | Short URL http://nut.bz/3lbfhbrh/
Posted in Wikinut>Health>Exercise & Fitness

Spinning is a fun and challenging way to work out. If you've never tried it, here are some tips on ways that you can learn how to spin.

Getting Ready to Spin

Feet pedal furiously, sweat pours down faces and hearts beat rapidly during spinning classes. Spinning is a strenuous workout where people sit, stand and hover over a stationary bike. Anyone can learn how to spin. Here's how you can do it, too.
Step one is to make sure you are comfortable on your bike. You don't want to be up too high or you could lose your balance. But if you're too low, you could hurt your knees. A good rule of thumb on how to adjust your bike is to stand next to it. If your hip is about as high as the seat, you're good to go. You may want to raise it or lower it a notch. If this is your first time, don't hesitate to ask for help from the instructor or your fellow students.
Once you're on the bike, put your feet into the safety cages on the pedals. This will keep your feet from slipping off the pedals.
Second, be careful that your bike has stopped completely before mounting or dismounting. Just turn the knob on the front of your bike all the way to the right. This is the same knob that you will use during the workout to raise or lower resistance.
The third step is to bring a bottle of water and a towel to wipe the sweat off your face. You are definitely going to sweat - a lot. To stay hydrated, keep sipping water throughout the workouts. Your instructor will tell you when you are in a so-called recovery phase - a good time to take a water break. However, drink as often as you need to, especially if you're new to spinning.
Here are some more tips on spinning:

Basic Spin Moves

The most basic spin move is simply sitting on your bicycle and pedaling. This can be easy or hard depending on your level of resistance. Your instructor will tell you where you need to be using a scale of one to ten with one being the easiest and ten the hardest. Most of the time, you will be at a minimum level of five. Your instructor will tell you to "add a level" of resistance. Once you get to a nine or ten, you should barely be able to move the bike at all.
One common move is the seated climb. You don't pedal fast but your resistance is high. It feels like you're going up a big hill.
Sprinting is another common move. Basically, you pedal as hard and as fast as you can for a certain amount of time. Sometimes, it's ten seconds. Other times, it might be 45 seconds.
Another move you'll do often is standing. You simply stand up and pedal.
Hovering is another move you'll do a lot of. Lean forward, keep your back straight and hover over your bike.

Recovering From Spinning

Be sure to stretch after your workout. Your instructor will guide you through this.
After the workout, keep drinking as much water as you need, and be sure to have a snack. A cup of yogurt, a bowl of cereal or a piece of fruit such as a banana or apple will help to refuel your body.
Expect to be sore the day after your workout. This is normal. A few stretches should help you feel better and get you ready for your next spinning class.

Attribution


The video came from You Tube.
The pictures came from Wikimedia Commons and have been released into the public domain.

Tags

Bicycle, Bicycles, Exercise, Exercise Tips, Fitness, Spin, Spinning, Stationary Bicycle

Meet the author

author avatar Connie McKinney
I enjoy exercising, pets, and volunteering as well as writing about these topics and others.

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Comments

author avatar philpalm
2nd Jun 2013 (#)

You did a good job in covering the basic moves. When you put a bicycle into the hill climbing mode you are trying to increase the strength of your leg muscles.

If your heart rate becomes too fast, it is advisable to slow down if you are not used to a fast beating heart or feelings of being out of breathe.

Some spinning machines will give you data on how "far" you have traveled. You can compare the distance and time it takes of a pre-set course and compare your progress (whether or not you are getting stronger or getting more endurance)

Good luck in your future articles.

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