Getting the Most From Your Spin Class
Indoor cycling is a great form of exercise which offers a huge range of physical and mental benefits. However, if you are making any of the common mistakes below, you might not be getting the most from your spin class.
Here is how to maximise your spin class…
Choosing a good snack before your spin class is a little bit of a minefield. You should look for something that is rich in carbs and moderate in protein, to help you get the most from your workout. The carbs will replenish your glycogen stores, which will help give you energy during a working. The protein will aid your recovery, helping your body repair and rebuild muscles. Try not to have a heavy meal within the 2-3 hours leading up to your spin class, instead have a light snack up to an hour before. If you are looking for a pre or post spin snack, we offer a range of lovely energy balls and smoothie bowls which are available to buy at our studio. Why not catch up with friends over a yummy snack after your class!
Most spin classes will offer a warm-up as the class commences, but it is a good idea to get to class a little bit earlier so you can activate your muscles before you being exercising. To warm up and stretch out pre-spin, try some dynamic stretching like hip rotations, leg swings and walking lunges to create some heat in your muscles and get that heart rate going.
Don’t arrive in a rush
Like we already said, arriving early for spin class is great as it gives you time to do a proper stretch and warm up, but it also means you have a chance to set your bike up properly, which will make a huge difference to how your class goes.
The seat should be aligned with your hip bone and the handlebars with the bottom of your rib cage. Once you have sat on the bike start pedalling to make sure everything feels right for you. When your foot is at the bottom of the rotation there should still be a slight bend in your knee. If you have any concerns about your bike set-up, be sure to ask the spin instructor.
Think about posture
Speed is not the be-all and end-all. You should be thinking about how you ride throughout the spin class. Make sure your bum is on the widest part of the saddle and then hinge at the hips toward your handlebar. Make sure your back is flat and neutral, without any hunching or anterior tilt.
Throughout the spin class keep an open and relaxed feeling across your chest, arms and shoulders. Try not to hold too much tension there… even if the class is tough!
Think you are ready to make the most of your next spin class? Visit us at Breeze for your next workout, we’ll make sure it’s the ride of your life!