Spinning is a fun, intense cardio workout that’s perfect for all fitness levels. However, as you’re getting into a groove listening to the upbeat music and instructor it’s easy to slip up. To ensure you’re getting the most out of your class and to avoid injury, make sure you aren’t making the following mistakes.
1. Clinging on Too Tight
When you’re giving it your all, it might feel like your bike is going to derail, but trust us – you’re not going anywhere! As the class progresses, it’s important to keep a comfortable loose grip. Holding on too tight is not only a waste of energy, but it’s also keeping you from getting the most out of your workout. If your hands or wrists are sore after your next ride, you’re clinging on too tight. Next time, you’ll want to focus on tightening your core and distributing your weight over your midsection, glutes, and quads.
2. Not Increasing the Resistance
Sometimes adding even a quarter turn more resistance can seem like an impossible task. Though your workout is what you make of it, it isn’t safe to peddle through the class with no resistance at all. In fact, not adding resistance can lead to knee and hip problems. So, make sure to crank up the resistance throughout your workout – it’s going to be tough at the time, but you’ll thank yourself later!
3. Pausing after Pushing
As you power through your workout it’s important to pull just as hard as you push for a better hamstring workout. To do this, you’ll want to avoid pausing after the initial push down on the pedal to complete the rotation by pulling your knee up. It will probably feel funny at first, but with a little practice, you’ll get the hang of it.
4. Doing Your Own Thing
Believe it or not, the instructor puts a lot of thought into the choreography of the class. In fact, there’s more to it than keeping to the beat of the music. Each move, sprint, and climb are carefully planned to burn calories and work certain muscles. If you decide to pedal to the beat of your own drum, you’re not only disrupting the flow of the class, but you’re not getting the most out of it.
5. Forgetting to Stretch Afterwards
As with any workout, stretching is incredibly important! Even if your muscles aren’t screaming right after class, you still need to stretch your entire body, including hips, shoulders, hamstrings, quads, and calves, to name a few important muscle groups. You’ll be happy you did the next day!
If you have questions about whether or not you’re getting the most out of cycling class don’t hesitate to talk to the instructor either before or after. Chances are you’re not the only one having a hard time with a particular move, and if you’re a class regular it never hurts to build a relationship with the instructor.
Keep these tips in mind next time you get on the bike to get the most out of your workout. Happy spinning!