Tips for Spin Class...

Fitness Tips for Spinning Class
Spin classes are a terrific way to boost your overall fitness, whether you plan to actually hit the road on a bike or just get a thorough workout. Spin can increase your leg strength, of course, but it can also help tighten your abs and build your cardiovascular system if you know how to develop those aspects of your spin workout.

Focus on FormAsk your spin instructor to help you customize the settings of the spin bike for your body, including the saddle height, handlebar height and the distance from the handlebars to the saddle. Proper fit prevents injuries to knees and ankles and reduces tension in your body. When pedaling, create smooth circles with your feet, and keep your heels down; never pedal with pointed toes. Imagine scraping mud from your shoe and use the same motion when pedaling. Good pedaling form will also help improve your leg strength by engaging both your quadriceps and hamstrings in the effort of pedaling.

Use Your CoreAt all times while spinning, try to keep your abs engaged. Using your core while cycling stabilizes the body and allows your leg and glute muscles to do the hard work of turning those pedals. Engaging your core is especially important when doing out-of-the-saddle activities in spin class, like jumps, "still hips" and simulated hill climbing. You'll build core strength and overall fitness by using your abs to help you spin.

Challenge Yourself (Within Reason)It's tempting during spin class to not turn up that resistance quite as much as your instructor suggests. Maybe you're out of breath or just don't feel like doing so much work. However, unless you are recovering from an injury or are physically ill, you will see the most gains from spin class by challenging your current level of fitness and striving to reach the resistance or cadence (pedal rpm) levels that your instructor suggests. You will increase your fitness only by doing more difficult workouts. That said, avoid "mashing" the pedals with too much resistance to the degree that your knees or ankles begin to complain. Don't let the group environment to pressure you into overdoing it. Adding too much resistance too quickly puts you on the fast track to injury. Be reasonable, but don't be afraid to make yourself work.

Wear a Heart Rate Monitor
The technologically inclined may enjoy wearing a heart rate monitor during spin class to measure the body's response to the workout. Heart rate monitors usually consist of a chest strap with a sensor and a wristwatch-style display. Different monitors have varying styles of presenting information, but most will tell you whether you're working at an appropriate level, and will show you what percentage of your maximum heart rate you have achieved. If you are trying to reach specific goals with your spin class--for example, sprinting longer without boosting your heart rate too dramatically--watching the display on a heart rate monitor can help you pinpoint your performance.