Indoor Cycling and Spinning
Indoor cycling started in 1989 and spinning is
still one of the most popular exercise classes at the gym.
Maybe it's because you don't need special skills to
participate; maybe it's because a 45 minutes class
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can burn 500 calories or more—a major but low-impact workout
that suits people of all ages. The other benefits of cycling
are the mental aspects of it: spinning classes offer
videotaped rides with fantastic landscapes, soothing music
and encouragement, all with the benefits of workout out in a
group of likeminded exercisers.
Spinning includes a variety of riding, including hills and
plains, which are simulated by increasing or decreasing the
resistance of the special bike. It's a cardiovascular
workout, which also exercises the lower body and builds
endurance. When you first start spinning, be prepared to encounter
some new sensations, especially around the rump. Bike
seats are never that comfortable, and indoor cyclers
deal with the new position by wearing padded bike shorts
or maybe shorts under or over sweatpants. Sweating is
part of the experience too, and cyclers are expected to
bring bottled water to drink during the workout. It's
important to stay hydrated: otherwise, you may suffer
from muscle cramps from loss of fluids.
If you're not starting out with a class of other
beginners, you should still expect a little extra help
from your instructor. You should be taught the best way
to adjust the bike seat and handlebars so they'll fit
your body correctly. A proper fit on the bike makes your
workout more effective and reduces your chance of
injury.
Everyone agrees that the first few cycling classes are
uncomfortable, and that you need to stick with it for
half a dozen classes before you get used to the
feelings. One potential hazard is your inner competitor:
there are some people who can't stand it if others are
cycling faster or with more resistance, and these folks
are most likely to suffer strains by trying to keep up
with more advanced cyclers. Don't let this happen to
you! Take it easy while you're learning and remember
that you're using muscle groups that haven't been
getting this kind of exercise. Be patient with yourself
and don't try to compete with other people. After all,
it's not like you're actually going anywhere!
Start with one or two spinning classes a week, but don't
overdo it. Keep on working out in other ways—weight
training, yoga classes or swimming, and add to your
spinning gradually. Pay attention to the way you hold
your neck and your upper back; your knees shouldn't be
locked, and you'll probably need to remind yourself to
keep your shoulders relaxed. We've all seen bike races
on TV where the pros are hunched over their handlebars:
you're not supposed to look like that when spinning!
Your joints are at some risk in indoor cycling, so make
sure you aren't putting additional pressure on your
wrists, elbows or knees when you're going for the burn.
Try to keep things loose and easy, and if you find
yourself straining to go ever faster or harder, get some
perspective and ease up on the burn. |
