SPIN CLASS- Cardio workouts, How to take a spin class

SPINNING-  What is it?

There are many kinds of cardio, but for me, I truly believe spinning is the most fun and safest way to burn calories.  This past week I returned to teaching spin class after a year long hiatus, boy did I miss it!  But, what I was reminded of, was that people are simply afraid of spinning.

I would like to dispell some of these horror stories, in hopes it will bring you to a bike at your local gym soon!

1.  It is too hard-  unless you can't ride a bike, I don't see how it is too hard.  Like anything, practice makes perfect.  Attend your first class, and sit in the back corner.  Go easy.  I always say to newcomers "It takes 3 classes to get use to it."
2.  It hurts-  Yes, I am not going to lie, your bottom will hurt,  I suggest bringing a bike seat cover that you can easily get at Walmart or Target, $10 for piece of mind and is more sanitary :)
3.  I don't know what to do-  Well, my friends.. I never understand why when it is someones first class, they show up, RIGHT when the class starts.  I would highly suggest arriving 10 minutes early.  Normally, you will have a kind instructor like myself, who will take the time to help you set up your bike.  This will make the experience much better!   Here are some good pointers for setting up your bike.

1. Set the seat height at a level you think might be about right.  I always have the seat hit my HIP bone.   Next sit on the saddle, placing the balls of your feet on the pedals.
   Push down on one pedal, stopping it at the bottom of the pedal stroke, where your foot is at its furthest point from your body. Your leg should be almost fully extended, but with a slight bend in the knee, and your hips should not rock as you pedal.
2. Once you get the seat about right, place your pedals in the horizontal position (parallel to the ground) and look down to see how your knee is lining up with your pedal: a plumb line hanging from the bottom of your forward knee cap should align with the center of the pedal.
3. Adjust the seat forward or backward accordingly, and remember that you may now need to raise or lower the seat slightly since the seat's fore-aft position affects your reach to the pedals.  If you are taller than 5'7" than have the seat pushed toward the back, and if you are shorter move the seat forward.
4. Now sit on the bike and see how your hands feel on the handlebars. About 40% of your weight should be resting on the handlebars while about 60% should be on your saddle. If you have too much weight up front, raise the handlebars; if you have too much weight on the seat, lower the handlebars.
5. Be sure both legs still have a slight bend in the knee at maximum extension. Most of us have one leg that's shorter than the other!
6. This is just a rough starting point. Do what feels most comfortable to you.
   If your back bothers you, try raising the handlebars higher.
7. Bring a pen and some paper with you to write down the best settings once you've dialed them in as best you can. That will save you time and energy in the future.
8. Don't be afraid to ask for help. :)
9. Bring water and a towel also!

Danielle teaches spin at Golds Gym North Charlotte, on Monday and Wednesday nights.