Innovation and technology have made it possible for everyone to get into a fitness routine. There’s mobile apps, home videos, and if the gym is your favorite, there are now several other things that you can do besides the usual gym equipment and treadmill. Various kinds of exercises have also been introduced to make physical activity more fun and exciting. Zumba, yoga, boxing, and indoor cycling are only some of them. My favorite yoga studio now offers indoor cycling, which is increasingly getting more popular globally. If you think that indoor cycling is as simple as it’s called, it’s still important to be prepared before you start your first spin class. Here are some things that you need to know before joining classes:
Arrive 10-15 minutes before your class begins
Arriving early is important to make sure you have enough time for preparation and so you don’t miss important instructions or announcements. You want to come early to be able to get the right shoe size that studios usually lend you and also set up your bike properly. You can arrive early by:
- Making sure you know the studio location beforehand.
- Knowing the commute options and travel time estimates to the studio from work or wherever you come from before your spin class.
- Preparing your workout clothes, water bottle, and packing your gym bag the night before.
Get familiar with the shoes
As mentioned above, most studios will lend you shoes for the class. These shoes may look different or unfamiliar to you, but they have protrusions on the sole that will attach to the pedals on your bike. These are clip-in cleats designed to make the most out of your pedals by targeting the glutes and the hamstrings. How to use shoes:
- Insert the front part of the cleat and push hard until you hear a clicking sound.
- Push your heels out to the side to unclip the shoes.
You need the right clothes
Indoor cycling isn’t like riding a bike in the park. It’s going to be fast and sweaty and will involve several movements. You need the appropriate clothes to make sure that you’re comfortable throughout the class and that you have the right support your body needs. The right clothes are:
- A good sports bra – You’d wear a good sports bra when you’re cycling outdoors, and this isn’t an exception. It will give you the right support with all the jumping, pedaling, and moving you’ll do. Pick something that will have minimal movement when you jump up and down.
- Padded shorts – Padded shorts are going to be comfortable, especially if you’re not used to sitting on saddles. The ordinary shorts and leggings will also do if you’re not sure you want the padded ones on your first class yet.
- Sweat-absorbent tops and bottoms – You’re going to sweat a lot, and you don’t want the sweat visibly forming on your clothes, especially on your bottoms.
Don’t forget your water bottle
It’s crucial that you’re well-hydrated before, during, and after your class to avoid feeling light-headed. Before your spin class, ensure that you’ve drunk enough water for the day. You’re going to lose a lot of fluid from sweating so you’ll need to replenish them. To make sure that you’re well-hydrated:
- Don’t forget to pack your water bottle in your gym bag.
- Drink at least eight glasses of water days before the class.
- Bring your water bottle even during class, don’t leave it in the locker. You’ll want your drink handy.
If you have weight loss goals with indoor cycling, you might want to try to combined with results from intermittent fasting.
Set-up your bike correctly
Setting-up your bike correctly is vital for your comfort to reap the most out of your workout, and to avoid injuries. Different studios have different bikes, but the essentials are:
- Your seat should be about the same height as your waist and should allow you to bend your knees slightly as you pedal.
- Your handlebars should be on a level with the seat or slightly higher so you won’t have low-back tension.
- The distance of the handlebars to your seat should be around a forearms length.
If you aren’t sure of what you’re doing or if you’re doing it right, don’t hesitate to ask for help from staff or instructors.
The fitness industry is getting better at a lot of things like the option for indoor cycling. And just like before joining other classes, it’s always good to have a debrief so that you won’t feel too lost or confused once you arrive at the studio. It’s probably going to feel like your first day in school, but hopefully, the tips we gave above will give you more confidence. Don’t forget to have fun!