Would you like to sign up for spinning classes? Find out what awaits you in your first training!

Not so long ago a new kind of training appeared - spinning. From the side, the activity may look rather unusual: these are people who are engaged very intensively. Loud music, expressive screams and profuse sweat, as in the practice of hot yoga. At the same time people in such training seem very happy. They definitely like to pretend that they are riding a bicycle up the hill. What happens if you try? Honestly, there is a possibility that you will not feel joy at the first time. It will be difficult for you, maybe you even want to quit it all at once. Nevertheless, later the endorphins will appear in the body, and you will feel great. In addition, it's nice to understand that your body is capable of much. Such complex training is very close, so you will quickly find yourself involved in the process. If all this seems to be a tempting idea, be sure to try it! Let's figure out what to expect from spinning.

Advantages of spinning

This type of training allows you to engage very intensely, without overloading the joints. This is important for people who have a knee or a backache. You can control the intensity yourself. This is an excellent option for cardio training, in addition, he also develops muscles. During the training you train your hips, buttocks, heart muscle. This allows you to get rid of extra pounds and even forget about migraines. Besides, it's fun. Such training will suit people who love music and energy, but do not feel the rhythm very well. You can even find themed workouts with music of a certain style. On many bikes you can see how many kilometers you have traveled and how many calories you burned, so the result will motivate you even in the process.

What is better to wear for training?

Choose comfortable clothes that do not fit the body too much. Choose a breathable fabric that will not increase sweating. If you need special shoes for training, you can rent it so that you do not spend it at once, but it is likely that you will also use regular sneakers. The main thing is that they fit well, otherwise training may not be very pleasant.

What to take with you?

First of all, try not to make a mistake for beginners - do not go to classes without a bottle of water. Even if you do not sweat too much, believe me, you will want to drink. You can not finish the occupation if you do not drink, so take care of it right away. Try to drink plenty of water before exercise. It is important to fill the body with liquid and eat something light for half an hour before exercise. This will provide you with energy, but will not make your stomach worse. Take a towel with you. If you do not take it from home, you will need to find out if such a towel is given in the gym. If you have a fitness bracelet or heart rate monitor, you can take it. Your heart will be guaranteed to fight more often, so you can monitor the effectiveness of the session.

Come early

Spinning is a very popular exercise! Be sure to register in advance and come for a quarter of an hour. In some gyms, you can even reserve a bicycle on the Internet. This will allow you not to worry that you will not find a place to practice. Meet the instructor and say that this is your first training session. Inform if you have any injuries or health problems that could affect the activity. Even if the idea seems scary to you, take the bike in the front row. Then you will be better able to see the instructor and you will be able to help during classes, in addition, you can ask for a clue how to set up the bike. If the instructor is not yet available, contact someone else. You will surely find someone ready to help. Everyone wants to be an expert!

Set up the bike

Stand next to the bike and position the seat at the hip level. This will allow you to sit comfortably, without bending your knees. Place the handles so that your elbows are slightly bent. Depending on the type of bike, you can adjust the height and distance from the seat. If the handles are too far away, you can hurt your back, because you will be hunched for another sixty minutes. Make sure that your feet are well fixed on the pedals. The center of the foot should coincide with the center of the pedals.

Knowledge is power

Spinning classes have their own terminology, which you should get acquainted with. You need to know what the numbers that the instructor calls during training are meant. These numbers are related to the position in which your hands are placed on the simulator. Position 1 - hands should be on the center of the handle. Most of the time hands should be on the sides in position 2. Your instructor can also ask you to take position 3, it is used when you are training standing up.

Sit Straight

It turns out that the posture during training is of particular importance. Good posture is important for health, especially in such training. Watch your back during the lesson. Shrinking forward is easy, especially when you are driving intensively. Focus on keeping your shoulders straight, guiding them down and back. Strain the abdominal muscles to engage the press, in addition, try to keep the feet straight. Do not need to twist the pedals with your fingers.

Drive at your own speed

The plus of spinning training is that you control the whole process. You can slow down or reduce resistance if you feel that you need a break. Do not be distracted by what everyone else does. This is your training, so enjoy it. Remember that this is not a competitive sport. If you feel that you need to rest, do not stop pedaling. The legs will get tired during the session. Slow down or cut off resistance, but do not stop moving. There is always the danger of a sudden stop during an intense workout. The drop for the body is too sharp, as a result, you may feel dizzy or even faint. This is not what you want on the first day of class. In addition, it is likely that in the first days you will have muscle aches from sitting. The exercise bike should not be perfectly comfortable. If you are too uncomfortable, try standing up or leaning forward. After a while, you adapt.

A cheerful instructor awaits you

Sitting on an exercise bike can be boring. You are not going anywhere, to look especially nowhere, so the instructors are usually very cheerful and energetic. This is a unique form of training for which special certification is required. Your instructor will guide you, challenge you and even scream, it is necessary that everyone is involved in the training throughout the hour. In the end, this is a very difficult task. If you do not like the instructor, you can try another room. Now there are so many such exercises that it is not difficult to find an alternative.

You can!

Your instructor will force you to make every possible effort! You are waiting for the ups and downs, the standing motion and the race. Changing speed and intensity, the instructor provides you with the most effective training. On average, an hour of such exercises can get rid of four hundred to six hundred calories. In a word, it's definitely worth trying, even if it seems to you that it's too complicated. It is possible that you will love these exercises on a stationary bike!