I’m sure by now you’ve heard at least a little about the spin craze. I first started taking classes 2 years ago and I can tell you, no other workout makes me feel quite as amazing as spinning! It is by far the most intense workout I have ever done, but I love every minute of every class. But what exactly is all the fuss about? I mean it’s just like riding a bike around the block right? WRONG. Spinning is a high-energy cycling class (think more like cycle racing than beach cruising) encompassing intervals, jumps, climbs, and in some classes weights. While your legs are doing the majority of the work, it is a full body, cardio and fat burning workout. In a single 50 minute class you can burn up to 700 calories! However, working out shouldn’t just be all about the calories. Here are my top 3 reasons to get to a spin class ASAP.
Low impact - Unlike running, spinning is a wonderful way to get in your cardio without impacting your joints. Running on asphalt can take a major toll on our ankles, shins, knees, and hips, but while spinning your feet remain in contact with the bike the entire time, giving your body ample support.
Great motivation - I love running on a treadmill in a crowded gym for an hour, said no one ever. Between the up-tempo music, high energy instructors, and fellow sweaty classmates there’s plenty of motivation in every spin class. I always love a little friendly competition with the person on the bike next to me.
Perfect for all fitness levels - It doesn’t matter if your 25 or 55 because in spin class you’re always in control. You have the ability to adjust your speed, resistance, and position at any point during class. If your legs just can’t take the resistance, no big deal turn it down and no one has to know. If you’re struggling to breathe while out of the saddle, don’t stress just take a seat and continue peddling. Spinning is all about you and what YOU can do, not the person in front, beside, or behind you is doing. Besides the room is dark so no one’s looking anyways.
Now that you know why spinning is such a great exercise let me fill you in on a few things before you head to class.
Attire
Every type of workout has its’ own specific attire. Swimmer wear bathing suits, weight lifters wear lose tank tops, and yogis wear flexible pants. For spin, I recommend fitted capris or pants, which allow more movement and prevent you from getting stuck in the flywheel. You could try fitted shorts as well, but I would stick with longer styles. Short shorts may ride up and you’ll spend the entire class picking your ultimate wedgie. Most importantly wear something you feel comfortable moving in. You don’t want to waste any moment of valuable class time fussing with your clothes.
Also if you’re like me and have long hair you are going to want it out of your face and off your neck, you will sweat, you will sweat a lot and that long hair of yours will quickly become the biggest annoyance. I suggest putting it in a bun or braid. I’ve found that wearing a headband helps to not only keep flyaways out of my eyes, but the sweat off of my neck.
Setting Up
Do not arrive to class on time. Arrive 10 minutes early, 15 minutes if it's your first class. Before every class you have to take some time to properly adjust your bike to fit your body. Start with the saddle. While standing next to the bike the saddle should be level with your hips. Jump on before tightening the knob; pedal a bit making sure your legs never complete straighten. You should always have a slight bend in your knees and should never struggle to reach the pedals. Next you’ll want to adjust the height of the handlebars. This is mainly about comfort. If you are new or have back issue you might want to keep the handlebars a little on the higher side. Lowering the bas will force you to engage your core to stabilize your upper body. If you are on the more advanced side adjust your handlebars so they are even with your seat or just slightly above. The last thing you need to fine-tune is the handlebars’ distance from the seat. This is largely done by trial and error. You do not want to lunge for the handlebars nor should you feel squashed. You want to be close enough to hold the handles comfortably while sitting in the saddle. Hop on the bike, if it doesn’t feel right jump off, adjust, and hop back on to test. When you find the sweet spot make sure to tighten all the knobs otherwise they will quickly come loose once you get going. Don’t be afraid to ask the staff to help you set-up, especially if you are new. That’s what they’re there for. Besides, most studios make it a point to connect with all new spinners anyways.
During Class
There are three main bike positions:
First - seated in the saddle with your hands gently resting in the center of the handlebars in front of you.
Second - standing directly above the saddle with your hands gently resting on the handlebars in front of you shoulder width apart.
Third - out of the saddle with your butt over the seat and your arms stretched to grab the ends of the handlebars.
This picture shows where you should place your hands for each position.
It is important to know that the handlebars are only there to help you balance. Never use them to support the weight of your entire upper body. Also try to maintain a light grip as not to add unnecessary tension in your shoulders, neck, and back. Focus on lengthening your spine, rolling your shoulders back, and engaging your core. This will help to ease your grip while allowing you to benefit from the workout even more. When you come out of the saddle don’t let your form go to shit. Always keep your hips over the saddle and isolate. This means your hips and shoulders shouldn’t be bouncing all over the place. Pull in your abs and really think about making full circles with your legs. You never what to simply stomp on the pedals this is for sure the quickest way to exhaust yourself and you won’t make it through the entire workout. Pedaling isn’t just about the down motion, lifting your legs up is just as important if not more. Focusing on the upward pull will keep your circles nice and smooth. Last, but not least DO NOT LEAVE EARLY! Every class ends with a little stretching. You just completed an intense full body cardio workout. Don’t risk injuring yourself by skipping the cool down.
Now that you know about the benefits of a great spin class grab a water bottle and towel and get to class. If you are in the Los Angeles area here are a few great studios to check out.
13535 Ventura Blvd
Sherman Oaks, CA 91423
818.386.8161
My personal favorite! I attend class here weekly. The instructors are so inspiring and the entire staff is beyond friendly. Classes fill up fast so make sure to reserve ahead of time. There is a small parking lot behind the studio and they do validate. Your first class here is free so check it out. Don’t want to attend class alone? Contact me and I’d be more than happy to go with you J
4444 Lankershim Blvd
West Toluca Lake, CA 91602
818.762.7746
This was the very first spin studio I went to. They offer more than just spin classes including meditation, boot camp, and even monthly education classes such as nutrition. If you are new to spinning I highly recommend taking a beginning class here as they focus on correct form.
226 E Palm Ave
Burbank, CA 91501
818.954.002
I went here with a Groupon and while I loved the classes the gym down right pissed me off by suddenly changing their policy and not allowing Groupon members to pre-book classes. This meant I had to drive all the way to Burbank and pray there were bikes open or I couldn’t take class. That being said, I recommend Traci Benton’s class. She is a fireball with tons of energy and great heart pumping music. Her classes are always a ton of fun and I love that she incorporates a lot of arm exercises as well. Note: this room has brightly colored lights and strobes so if you are sensitive to that kind of thing then this isn’t the place for you.
Here are a few other spin studios in the area, but I haven’t tried them myself:
11049 Magnolia Blvd Ste 500
North Hollywood, CA 91601
818.287.3997
1555 Vine St Ste 110
Hollywood, CA 90028
213.373.1758
905 S Victory Blvd
Burbank, CA 91502
818.847.0177
6201 Hollywood Blvd
Hollywood, CA 90028
323.462.7685