Spinning – Cycling in indoor classes

We will comment on the following topics about Spinning : initial adjustments, posture, hydration, clothing, appropriate footwear and a few more important items for you to venture out and enjoy this, which is a super exciting class, great for burning calories and excellent for training your “ breath”.

Those who train in the gym must surely have seen, heard about and even taken a class of this type, called several names: Bike, Indoor Bike, Cycle and even Spinning (save the latter). In short, it is a class that stimulates the heartbeat through a special stationary bicycle (which does not move).

It appeared in 1989 and its precursor is Jonathan Goldberg, or Johnny G as he is better known. It came to replace Aerobics Gym classes (very choreographed) and Step classes (even more choreographed).

Soon it fell into the sympathy of many students, for being a simple class (anyone can ride, even if they have never been on a regular bicycle), easy to learn, adaptable to all levels of conditioning, with incredible results and much safer than than a bicycle on the street.

The interesting thing is that people of different levels can train together, in the same class, because there is a resistance increase mechanism, adjustable according to the objective that is to be achieved, hence the great demand for people of all types and ways: skinny , chubby, young, older, athletes, beginners and even a combination of these factors. Shy and uncoordinated are very welcome too.

It is a class with a high caloric expenditure, reaching an incredible thousand calories depending, of course, on several factors, for example: intensity that is performed, level of conditioning, etc.

Spinning Class Tips

1- Initial adjustments of the bike: when you arrive at a Indoor Bike room you will notice that the bikes are the same, all of them have seat height adjustments (saddle), handlebar height and distance between them (horizontal adjustment of seat and handlebars) . As there are several types of bodies (lower, taller, long / short legs and long / short arms), these adjustments serve to leave your Bike with the geometry of your body, preventing future injuries and numbness in some parts.

Bench height: should be approximately at the same height as the lateral hip bone, just below the waist.

Handlebar height: at the same height as the seat or slightly higher for beginners. The trunk is tilted forward.

Seat-handlebar distance: for a long time I saw some students placing their fingertips on the handlebars and their elbows in front of the seat, thinking that this would be the appropriate measure. Ledo mistake. I ask: how can you measure legs, torso and arms just by measuring the elbow + hand?

It may be that for some people this works, but for most it will not work, mainly because today bikes have horizontal adjustment of the handlebars.

To adjust, leave the pedals and feet at the same height (horizontal), holding the handlebars in the most upright position that this allows (footprint 1). Look down: the tip of your knee should be aligned with the pedal axis (under your foot) in a straight line. This is the most efficient way to adjust.

Important: some people will not feel comfortable in this position, a more upright adjustment can and should be made, but without deviating too much from this parameter. The idea is to avoid possible injuries.

2-Posture: when pedaling we use two basic positions: sitting or standing. When sitting, always try to leave your hips in the cutest and largest part of the bench, the back.

The grip on the indoor bike can be the closest, with the palms of the hands facing downwards (grip 1), more in the center of the handlebars. It can be grip 2, with the palms facing inwards and holding the sides of the handlebars, but still with the trunk more erect.

In the standing position you can use footprint 1 or 2 and also footprint 3 which is equal to 2, but holding the handlebar tip with the trunk more inclined in front.

In any position: hold the handlebars firmly, but keep your elbows and shoulders relaxed. Abdomen contracted mainly when standing. Knees always away from the handlebars, pointing forward, never with legs spread.

The ankle joint is not fixed, there is a flexion and extension movement. As if the tip of the foot “licks the floor”. The hips should be stable and swing very little to the sides.

3-Hydration: This class can be intense, your body will sweat a lot and the water that comes out needs to be replenished. That is why it is important to have a squeeze bottle with fresh water and to drink systematically during class. If you spend more than an hour of class your body will lose more than water: mineral salts will be eliminated in sweating.

It is necessary to ingest some type of hydro-electrolytic drink, to avoid cramps and generalized fatigue.

4-Clothing: The clothing used must be of light material, which allows ventilation and which makes movement as comfortable as possible. A cycling shorts with pelvis protector is very welcome. A towel to dry the sweat from the eyes can be used. Girls like to ride gloves, avoid “calluses”.

5-Adequate footwear: Sneakers are the best footwear for cycling, for comfort, for leaving your feet in the best position and for improving pedal mechanics. If it is not possible to pedal with the firmest shoes you have, tightly tied in order to prevent your feet from slipping inside it.

Running shoes are not welcome here, as the force exerted on the pedals will be absorbed by the soft rubber of the shoe, wasting energy. The harder the better.

When you start the class, pedal at a comfortable speed, add loads slowly and pay close attention to the teacher’s initial explanations, when he will explain the type of class (interval or continuous), how far your heart rate will go, whether there will be more spins or more uphill and the total duration.

 

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