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Anyone looking for an invigorating and challenging exercise class might choose spinning. One of the beauties of this class is that it conforms to individual activity levels. Participants can tailor the workout to fit their desired pace, whether that's slow or brisk. The Basics Spinning involves riding on special bikes designed to simulate outdoor cycling. Instructors guide classes to create a motivating workout. Participants also listen to upbeat music to set the tone and theme of the class. The workout involves various simulations such as climbing hills, biking on straightaways, and flying down hills. Participants must listen to instructions for when to stand, which handlebars to hold, and when to sit in the saddle. The Bike Each spinner gets a cycle, either assigned or chosen. You may wish to make various adjustments to the bike before beginning the class. Explore making adjustments to the saddle and handlebar height. Pedal straps encircle the feet for security. While sitting in the saddle, legs should bend slightly with feet on the pedals. Holding the handlebars should feel comfortable. If anything about positioning feels uncomfortable, make adjustments before the session begins. Ask the instructor for assistance with cycle adjustments. A Class Spinning classes are not competitive. Everyone exercises at an individual pace without worrying about keeping up with anyone else. Pay attention to how you feel as you proceed. If needed, you can adjust resistance to make pedaling easier. Instructors may tell participants to increase tension at times throughout a session, but you don't need to follow these suggestions. Keep the tension set to challenge yourself without making the workout too difficult. Benefits Pedaling at a fast clip will help build muscles in your lower body. When the workout calls for standing moves, you will build strength in your core. A strong core helps you improve your posture and overall strength. Changing positions on the cycle also enhances your coordination, which can reduce injuries. The number of calories burned depends on intensity and weight. Most people burn between 400 and 600 calories during a typical 40-minute workout. This equals about 15 to 20 miles with a cadence of between 80 and 110 rpm. Accessories to Consider You can make spinning more pleasant by buying a few accessories. Cover the saddle with a gel seat cover to add extra padding. Many people appreciate the benefit of padded bike shorts while cycling. Not only will these bike shorts reduce friction on the thighs, they also add important cushioning. Wear clothing made from moisture-wicking fabrics to help keep you cooler and dryer while you spin. Cycling shoes have stiff soles that make it easier to pedal powerfully. Expect to take a few classes before you're used to this workout. Some people notice saddle soreness initially, but you can minimize some of this discomfort by using the suggested accessories. Before long, you may be ready to increase the intensity and incorporate jumps and sprints into your spinning session. When considering spinning, Madison, NJ residents visit The Chatham Club. Learn more at http://www.chathamclub.com/group-exercise/spinning/.
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