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If you’ve ever spoken to someone who takes indoor cycling classes, chances are good their opinions will trend toward one extreme or the other. There appears to be a real love/hate relationship with spinning classes. People either love them or vow never to try them again. Then, of course, there are those who profess to hate indoor cycling but deep down, they love it!

Indoor cycling and spinning classes can be one of the most beneficial aerobic exercises, especially for those seeking low impact alternatives. Just like any other exercise though, it’s important to do it the right way. There’s a few factors you’ll want to know about and implement into your indoor cycling routine.

Starting any new fitness activity can be an intimidating experience. In fact, experienced cycling enthusiasts even face and adjustment period with a new instructor. The key factor is adapting the workout to fit within your physical and mental parameters.

Here’s three tips for indoor cycling participants:

1. Remember that proper clothing is essential. Avoid wearing running shorts and sweats, as neither provide much protection against chafing during indoor cycling. In terms of water, be sure to have at least 8 ounces available, preferably more. Most spinning classes are relatively strenuous and you’ll need to keep hydrated.

2. Don’t worry about other participants and what they’re doing. Remember, this workout is for you. Just because someone else is peddling with furious intensity doesn’t mean you need to follow suit. Listen to your body. If you feel you can push yourself, go for it! Otherwise, adjust the speed and tension so you have a challenging, but not overbearing workout.

3. Adjust your seat to the proper height. Placing the seat at an improper height is the most common mistake in spinning classes, or cycling in general. The best rule to follow is this: your knee angle on your downstroke should be about 85% straight, meaning not completely straight, but close. If your seat is too low or too high, you’re compromising your workout and risking injury.

Finally, always ask yourself about your fitness level. How fit are you? Remember, the intensity level of some classes are beyond those just getting back into shape. A good instructor will offer tips on how to modify the workout. Bear in mind there will be all levels of fitness in a cycling class, and the instructor needs to instuct for the entire spectrum.

If you’re just starting, consider working on your form and conditioning on a stationary bike before participating in a spinning class. This way, you can increase your fitness level and get acclimated to indoor cycling. In just a few short weeks, you’ll be ready for a great spinning class workout!

Filed under: Self Improvement