153/365 Spin Cycle

Friends and Fitness Enthusiasts,

There are many cycling classes out there. Not all however can truly be called Spinning since it is a specific program. Still, cycling classes are a wonderfully challenging way to cross train, lose weight, strengthening your cardiovascular system, and building muscle endurance.

Fast fact: Spinning is a 40-minute indoor cycling program led by a Spinning instructor on Spinner bikes manufactured by Star Trac. For more on Spinning, click here.

Cycling classes in general start with the instructor setting you up on the bike. You begin by standing next to the bike seat; adjust it so that the seat hits the top of your iliac crest, hip bone. Next, you want to sit on the seat. With your feet positioned at 9:00 and 3:00, your feet should be flat and your knees should fall right on top of your ankles. If this is not the case, you may have to adjust your seat forwards or backwards. At full extension of your leg, your knee should still be slightly bent. After this, your instructor should warm you up then take you for a heart pumping ride doing intervals and climbing hills.

If you have never participated in a cycling class, I highly recommend it. Yes, your butt will hurt for a couple days, maybe longer. As long as you stick with it, your body will get used to sitting on a bike seat; don't let the pain deter you! The benefits of cycling include muscle endurance in your legs, cardiovascular endurance, and core strengthening. When you cycle, you shouldn't be holding your torso up using your arms. Your arms should be relaxed while your abdominals and lower back keep you at about a 45 degree angle. If you use your arms to support you, you may develop a lower back injury from strain. Also, keep those tips about your gait in mind: toes, knees, and hips forward! Your body moves best when it stays in one plane, don't go diverting to the sides.

Happy Spinning!

In health,

Lauren