Spin Fans--HELP!

heatherlovesormsbeast
heatherlovesormsbeast Posts: 6
in Fitness and Exercise
I've been taking 30-minute mini-spin classes once or twice a week for the past few weeks, and I'm planning on going more regularly (3x/week) as of this week. But, the past few times I've gone, I've hardly felt like I worked out at all! What are some good tips for getting to your ideal resistance?

Replies

  • Catjag
    Catjag Posts: 107
    Your starting off point should be enough that you can do it all day long but you feel pressure in your leg muscles. A lot of people start off spinning with no resistance at all on their bike. Easy yet you feel secure on the bike and stable, not bouncing in your seat. Every time you are cued to increase your tension the key to the proper increase is to feel a change in the pressure on your legs. When you climb be sure to have enough tension on that you are secure and stable when you rise. One trick is if you were to "walk" while standing you should have to make a concentrated effort to push each pedal down. When you pick up the pace imagine driving your feet forward, booty just grazing the tip of the saddle (unless otherwise instructed), this should help you feel the engagement in the glutes and hamstrings.

    I am a RPM instructor and these are just a few of the cues I give to my classes to help them get the most out of their work out. Happy spinning!
  • uniqute1888
    uniqute1888 Posts: 182 Member
    I'm guessing your gym doesn't have digital odometer/speedometers... My previous gym didn't ad it took me a few classes to find my "5" resistance.... And to know what a "10" should feel like... 10 should be like your stuck in mud. 5 like your riding on flat ground (not difficult but there is some resistance, you also should be able to sprint w some difficulty at this level)

    It's really a matter of not being afraid to challenge yourself... Didn't realize I was "doging it" until one day I just went what I thought would be too challenging for me and had the best spin ever... Complete w jello legs lol

    feel free to add... And there are also ways to count your cadence by counting how many times in 15sec you make one revolution. In upping your resistance be mindful of your knees....
    Hope this helps and Happy spinning!
  • LifeinDC
    LifeinDC Posts: 34
    At my gym, each bike is different in terms of how "hard" or easy it is. So the first thing I do as I am warming up is adjust the tension until I first have some difficulty pedaling but I can keep going fast. Then I keep moving it up until it becomes really hard. Then I move back down. Doing this test, lets me know what kind of adjustments I'll need to make on the bike during the class. Also if you have the time/opportunity for a longer spin class, you might enjoy it. Finally, tell the instructor. S/he should be able to give you advice. As the previous poster said, you really don't want to be bouncing too much or the bike is doing all the work.
  • heatherlovesormsbeast
    heatherlovesormsbeast Posts: 6
    Thanks so much everyone! I tried to really push myself today, without hitting a wall where I had to stop, and I really felt the burn. I kept in mind the "5 on a flat road" rule, and went from there. It was really, awesomely exhilarating!

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