Indoor Cycling: Three Keys To Success

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 are three essential factors that will help you survive and thrive in indoor cycling ...

1. Make sure you're wearing proper clothing, and keep that water bottle handy. Running shorts and sweats are not designed for indoor cycling. Get yourself some biking shorts, or at least wear shorts with extra padding and comfort in the inner thigh area to prevent discomfort. As for water, you'll want to be ready to consume plenty, both during and after class.

2. Remember to adapt the workout to your capabilities. When I first started spinning, I wanted to keep up with other more experienced participants. Don't fall into this trap! Adjust the speed and tension of your bike in accordance with your limits.

3. Make sure your seat is adjusted properly. This is the most common mistake in spinning classes. Your seat should be at a height where your knee angle is almost but not quite straight during the downstroke. If your seat is too high, you'll risk injury. If your seat is too low, you'll have to peddle harder than necessary. Ask your instructor for guidance if necessary.

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 at all uncomfortable with fitting in, don't worry. Just work by yourself on a stationary bike for a few weeks. You can increase or decrease intensity levels to keep things interesting. When you're ready, the spinning class will be there for you, and within a few sessions you'll be spinning with the best of them!