Perfecting Your Spin Form

Spinning (aka indoor cycling - for those who haven't discovered this AMAZING fitness class) is a kick-butt, soak your clothes, muscle burning, cardio AND strength combined workout - one that you need to try ASAP.  Before you give it the go, you should know a few things about proper form so that you have the best experience possible. 

1. When you arrive, you'll need to adjust your seat so that your knees are slightly bent when your foot is at the bottom of the pedal stroke.
2. The handlebars should be slightly higher than your seat (aka saddle), but can be moved down once you gain flexibility and experience.  The important thing here is comfort (limited stress on back and neck).
3. Your seat can be moved forward and backward, as well.  Climb on the seat and bring both pedals to the position where they are horizontally aligned.  Your knee on the forward leg should be directly above the center of the pedal.    
4. If you have cycling shoes, you will usually have the option of clipping in.  If not, tuck in your shoe laces and find a bike with foot cages to place your feet in.
5. If clipped in, practice clipping out if you are unfamiliar.  Usually this is done by twisting your heel out (away from the bike).
6. Once locked, loaded, and ready to go, start pedaling and increase your resistance (by turning the red knob to the right) to the point where you can still make full. fluid circles, but with high difficulty.  At this point, take seven full turns off and wait for your instructor to begin class.
7. You will be instructed to switch your posture and hand positions throughout the class.  Familiarize yourself with these different positions by visiting the Official Spinning Website and clicking on Hand Positions and Core Movements under Spinning Program Fundamentals.
8. Use your legs!  You should never rely too much on your arms.  Keep a light, yet controlled, grip on the handlebars while remaining relaxed through your shoulders and back.  
9. If your feet come out of the pedals or you need to stop for any reason at all, press the red spinning knob down and it will halt the pedals.
10. WORK HARD, SWEAT IT OUT, AND HAVE FUN!!!

Check out the Official Spinning Website to find Spinning classes near you and get all the details on this fitness phenomenon!

Don't forget about this week's workout challenge: AT LEAST 10 Push-ups a day! Your total count should be at least 40 by the end of today!

You Spin Me Round - Dead or Alive