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How to Maximize Your Spin Workout
Spinning is an amazing way to get in shape doing a fun, high-intensity, high-energy workout surrounded by fellow fitness enthusiasts. Plus, it’s fairly low-impact and something you can do indoors at any time of the year, no matter the weather. If you want to make the most of your spin workout, here are a few tips to help you:
Warm Up and Cool Down
The warm-up is one of the most important parts of your spin workout! Not only will it help to limber up your muscles and joints, but it gets your body ready for the high-intensity workout to come. It’s worth arriving to class 10 to 15 minutes early so you have time to stretch and warm up before the workout starts. You’ll not only reduce your risk of injury and strain during the class, but you’ll increase the results you get in terms of muscle-building and endurance. Make sure to stay a few minutes after class to cool down with a few stretches and some light cycling. It’ll do wonders to prevent sore muscles the next day!
Improve Your Posture
The alignment of your body can have a visible effect on the quality of your workout. If your seat is properly aligned, you’re cycling with the right posture, and your legs are moving properly, your spin workout will take far less of a toll on your joints. Make sure to keep your weight firmly on your legs as much as possible, and take the strain off your wrists and arms. Keep your hips aligned over your saddle when peddling standing up.
There are going to be lots of times when you feel fatigued, or when your muscles start to burn and you feel like you can’t go any more. That’s the time when you need to push yourself even harder! Set goals for each spin class, and make it a priority to do a little bit more today than you did in yesterday’s spin workout. Pushing your body is the only way you get visible results and build your endurance and strength!
RPM Matters Most
If you find yourself hitting a hard “hill” during your spin workout, it’s always most important to focus on your peddling speed than the resistance of the workout. RPMs are what help to raise your heart beat during the high-intensity intervals, while the intensity just tires your muscles without pushing your cardiovascular system as hard. If you’re struggling and feel like you can’t keep peddling, lower the intensity but focus on keeping those pedals turning at the right speed. That’s when you start seeing results!
Keep Enough Resistance
Did you know that lowering the resistance on your spinning cycle too much can actually wear out your joints? When you’re bouncing up and down a lot but there’s no push-back from the pedals, you can injure yourself and wear out the joint cartilage. Keeping enough resistance during the intense peddling is crucial for protecting your joints while cycling. It’ll create that smooth circular motion that keeps your pedal strokes smooth and easy.
Stand Up Right
When you stand, resist the urge to lean forward. If you do, all of the strain will go into your knee joints, which in turn prevents your hip muscles from taking over. Instead, keep your body straight and your weight placed directly over the saddle and the pedals. In fact, you should even be able to feel the saddle bumping against the backs of your inner thighs. That’s how you know you’re in the right posture for maximum peddling effectiveness!