Thursday, June 12, 2014

Spinning Tips for New Riders

Below is a blog post I wrote for the Mashpee Fitness Center.  To see the original, visit the Mashpee Fitness blog.

Thinking about attending your first Spin Class?  Spin is an awesome cardiovascular workout with high energy, the lights turned down and the music turned up!  Here are my tips for new riders:

Arrive early.
Proper bike set up is extremely important for safety and injury prevention. Class begins on time so arrive 10-15 minutes early to ensure enough time for the instructor to help get you oriented.

Drink lots of water.
It is recommended by Spinning to drink 40 oz of water for a 40 minute spin class.  8 oz of water about 30 minutes before class, 24 oz during class, and 8 oz within 30 minutes after class.  If you get to the point where you feel thirsty, you are already enduring the early stages of dehydration.

Bring a towel.
You will sweat!  Some fitness centers will supply towels to their members.  If you are unsure, it’s best to bring your own just to be safe because I guarantee you will want one!

The bike seat isn’t that bad!
Don't be intimidated by the small & narrow bike seat! It only takes a few classes to get used to it. To improve your comfort, wear bike shorts or bring a padded seat cover to class.

Wear a heart rate monitor.
A good instructor will incorporate heart rate training into the ride.  It adds another element to your training and allows you to see your progress and continual improvements to your fitness.  Benefits include: improves fitness levels, more efficient training, avoid over-training, less chance of injury, increases metabolism & fat-burning efficiency, and most importantly – you’re in control of your workout and intensity.

Go at your own pace.
The best part about a spin class is that anyone and everyone can experience a great workout from beginners to seasoned athletes.  The instructor is there to motivate and guide riders through a class but it’s ultimately up to you to choose the intensity.  Some riders never get out of the saddle – and that’s ok!  I always say – you can do what you want as long as you’re pedaling!

Most importantly... Have fun!

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