Spin classes are all the rage, from Peloton sessions to group classes at your local gym.
You’re Not Dressing the Part
Yes, your outfit matters in cycling class.
Your sports bra is weak.
Photo: Bojan Milinkov/Shutterstock
To minimize discomfort, try wearing a super-snug sports bra to keep your chest comfortable, suggests Roaman.
Your shoes aren’t clipped in.
Here’s how your setup could be faltering:
You showed up just in time.
Your seat is too low.
Instead, check that to ask your instructor to find the right setting for your height.
You followed the elbow-to-fingertip measurement for your handlebars setup.
To pick the perfect spot, hop on the bike and adjust from there.
Your handlebars are at the wrong heights, too.
Can you tell how important bike setup is for cycling exercise classes yet?
As far as handlebar height goes, comfort is what really matters, says Hickl.
If you want a bonusabs workout, though, set them closer to your saddle height.
Your knee bangs into the emergency brake.
This means you’re too far forward, explains Hickl.
Push your hips and booty back so your weight is right over the saddle.
Your Form Needs Work
Proper form is a must when it comes to cycling.
Be sure to avoid these mistakes:
You’re not following the workout.
This isn’t the place to march to the beat of your own drum.
That resistance is too low.
“Resistance is where the magic happens.
In other words, the more you crank that knob to the right, the stronger you get.
How can you tell there’s not enough during your cycling exercise class?
On the flip side, your resistance could be too high.
You fling your elbows out during a “tap back.”
You party too hard on the bike.
It’s understandable a rockin’cycling playlistmakes you want to groove on that bike like it’s 1999.
But swaying side to side throws your body off-balance, forcing you to grip the handlebars tightly.
You death-grip the handlebars.
Those babies are there forstability, not support.
You don’t pull up on the pedals.
“If you’re just pushing down, you’re overtaxing your muscles,” says Hickl.
You don’t let the music move you.
“Like a good meal, it should have hints of several flavors.
You’ll leave feeling even more invigorated.
You skip the stretch.
Plus, it’s annoying.
Just because you’re onlylifting one to three poundsdoesn’t mean your muscles aren’t going to quiver.
“Go for a weight that’s challenging, but sustainable,” suggests Carlucci.
That said, don’t go over six pounds for this workout, recommends Roaman.
“Two- or three-pound weights in each hand is perfect for a nice, toning set of arm work.
You fan out your elbows during triceps work.
Start with your elbows at a 90-degree angle, the weight directly behind your head.
Remember, your muscles need tobreathe, too.
