5 Things to Know Before Joining a Cycling Class
Cycling is one of the most fun ways of burning calories. If you have any doubts about it, consider this. In Tour de France, one of the most prestigious cycling competitions in the world, the participants burn around 5,000 calories on an easy stage, according to an article by Cycling Weekly. On some of the more grueling parts, the cyclists can burn over 7,000 calories within 6 hours! These are enough calories for an average person to survive for 3 to 4 days. In fact, the energy output of the participants of this race is enough to illuminate the Eiffel Tower for over 3 days, according to information provided by Exercisebike.net.
The large number of calories burnt, coupled with the fact that it can be extremely fun, has made cycling one of the most popular options among fitness enthusiasts. But before you decide to join a spin class, there are certain things you must know.
1. Arrive Early
Arriving early is always better, especially if you are a beginner. Getting there 10 minutes early gives you the time to pick the perfect bike as well as set it up. The right bike set-up helps in reducing the chances of injury. When setting up the bike, ensure that the seat is about waist high and leads to slight bend in your knee when fully extended while peddling, according to experts at New York Health & Racquet Club. The handlebars should be as high as the seat to reduce lower back tension.
Just because your gym has air conditioning does not mean that you won’t sweat. Cycling is an intense cardiovascular workout. And it is vital that you bring a water bottle with you for hydration during exercise.
3. Let Go of the Death Grip
It is a natural reaction to hold the handlebars as tight as possible when pushing the pedals hard. But pushing your body weight through your wrists can lead to injury. Instead, your core should be engaged and handling this pressure. To ensure this, try to lift your hands off the bar every now and then. If you experience a sudden lack of support, it means you are engaging your wrists and not your core.
4. Get Some Cycling Shoes
Many gyms and fitness centers provide cycling shoes. But if yours does not, it is a good idea to get a pair for yourself. These shoes have protrusions on the sole that attach to the pedal. With them, you do not have to worry about your feet flying off the pedal as you are pushing through.
5. Pace Yourself
Another thing to keep in mind is not to blow your stamina in the first 15 minutes. These classes are generally 45 minutes long and it is vital to keep a steady and comfortable pace.
Lastly, have fun! Spin classes can be extremely fun and there is no need to be nervous.