I’ve met so many of my best clients – and likely readers of this blog! – from the first actual fitness “thing” I was certified to do – teach Spin!
Spin, a fancy term for indoor cycling, is a highly addictive, super-fun, and calorie-blasting cardio workout that gets your heart racing, spirits raised, and body sweating from start to finish.
For some reason, however, I find that so many newcomers are intimidated by Spin classes – maybe it’s the combination of loud music, screaming instructors, and flashing lights that makes the whole thing seem like a sensory overload chamber trying to pass off as viable exercise, or maybe it’s the way people drag their sweaty carcasses out the door, dripping, red, and panting, after a single 45-minute workout that scares ’em off – but whatever it is, I want to make it clear that Spin really is for every level of exerciser – you don’t even need to know how to ride an actual bike!
Perhaps it’s somewhat ironic that I’ve decided to write this post now, as it is the first time in over a decade that I’m actually not teaching Spin – but hey, I’ve got a lot of experience from over seven different gyms and studios to share, so better late than never, right?
The first rule of Spin class is: you don’t stop in Spin class. What I mean by that is, you can always ignore the instructor’s cues to stand up, pedal faster, or add resistance, but what you should not do is stop pedaling entirely. Remember that these are stationary bikes, and thus do all the balancing for you – whether or not you pedal, the bike will stay upright. This is not an excuse to get lazy. You are there to get a workout, and by pedaling through the entire class, you’ll keep your momentum, heart rate, circulation, and calorie burn going, plus reduce the risk of injury and blood pressure drops from sudden stops.
The second tip I’d give a newcomer is to make sure the instructor sets up your bike, and make sure it feels comfortable once they do. There is an actual science to the geometry of any bike, and because of the various positions used in Spin (seated, standing, aggressive), the setup is crucial to your safety and comfort on the bike. If the instructor doesn’t offer a setup right away, ask for one – it’s her/his job, and she’ll be happy to do it for you.
Next, arm yourself with the proper gear, equipment and fuel. You definitely want to make sure you’re wearing capri pants, tights, or bike shorts for your first ride (chafing on the seat can make the entire experience feel like military torture, and floppy shorts/ loose pants can get caught in unsafe and unflattering ways in the bike mechanisms). Never be ashamed if you need to add a padded seat cover for your comfort (some of us have more sensitive rears than others, ok?), and bring enough water or an electrolyte beverage to replenish the massive amount of sweat you can plan to lose (remember, you’re biking in a dark studio with 30 other people – no nice cool breeze and wind in the hair in there).
Finally, modify the workout as you feel comfortable. Your instructor may be barking out tasks like a power-hungry sociopath, but you don’t need to go for the gold on your very first session. Listen to the instructor’s cues about proper standing form, aggressive posture, proper RPM cues (cadence/pace) for sprints, and heavier resistance cues for hills. Learn what each of these skills “feels like” before you try to perform them, and don’t be afraid to ask after class if you don’t think you’re doing something right. There are no dumb questions – only dumb-looking people with horrific form on a Spin bike:
In summary, don’t let Spin class intimidate you – it’s been around since the 90s, and there’s a reason so many people continue to try it and love it. Indoor cycling is easy on the knees, good for the spirit (instructors typically teach with a motivating, positive attitude), and fantastic for heart health – all great things on their own, and combined with a 300-800 calorie burn in about an hour makes Spin one of the best cardio workouts in town.
Have you tried a Spin class before – or would you? What’s your best tip for newbies?
Never tried; haven’t been able to bike much lately (Pelvic nerve problem); I’d probably like it since I enjoy biking out in the country and on bike trails, but 45 minutes at high speed??? Eeek, not sure I could keep up. 🙂
But remember – the speed is relative to the resistance, right? So you can always go heavy and slow over light n’ fast. 😉