Spinning Exercise

This page provides information on Spinning Exercise as a form of fitness fun. Below is information and 10 tips on Spinning Exercise.

Spinning is an exercise program that utilizes a specially designed stationary bicycle and a series of cycling movements that provide the participant with both a physical and mental workout. The spinning exercise bike is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob, which is located on each spinning bicycle.

A typical spinning class or spinning program lasts about 40 minutes and is often led by a spinning-certified instructor. During the workout, the instructor uses a variety of visual and auditory techniques to motivate the class. Participants are often led through a simulated bike ride, where they may encounter steep hills and rolling pastures. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride. Some spinning participants wear headphones that pipe in music that simulates road conditions that may be experienced in a typical outdoor bike ride.

Here are 10 tips to getting the most out of your spinning class:

1. Consult with your physician before beginning any new exercise program. Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program.
2. Before beginning a spinning class, become familiar with the bicycle. Learn how to stop the pedals from moving in the event of an emergency.
3. Be sure that the bike is properly fitted and you feel comfortable before you attempt to ride it during a class.
4. Seat height: Your knees should be slightly bent when positioned at the bottom of the stroke pedal.
5. Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms in a comfortable distance from the handlebars.
6. Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike.
7. If you should begin to feel dizzy or faint, slowly stop pedaling, and inform the spinning instructor immediately.
8. If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.
9. A 16-ounce, sport-cap water bottle will help you to stay hydrated and can be used during the workout.
10. For soreness after riding, use a padded cycling short or gel seat. Both of these items can be found in sporting goods departments and specialty stores.