Do these movements have a strong foundation rooted in science as well as true indoor cycling experience? Unknown to many who get easily swayed by their instructors to lift weights, do squats, perform push-ups etc. while spinning, they risk of suffering injuries in their legs, shoulders, knees, and necks. Like many other sports, there are contraindication movements that are discouraged while spinning. Do these contraindication movements and chances are you will have to suffer an injury.

So what are contraindication movements in a spinning workout? This article will walk you through some of the most common contraindicated movements you would not want do while spinning. These movements are discouraged on the basis of known science and common sense in experiencing real outdoor cycling. Experts usually advise: “When you don’t do it in outdoor cycling, don’t do it in indoor biking as well”.

Avoid Unnecessary Movements While Spinning

Several of the contraindicated movements in spinning are done usually in the goal of strengthening the core. These are lifting weights, doing push-ups and doing crunches:

Lifting Weights:

Many instructors and spinning gyms incorporate lifting light weights while spinning on the reason that it would strengthen your upper body. Lifting weights while spinning can put risk in injuring your shoulders, spine and arm muscles. This movement would get you in a compromising position since your hands are busy with lifting weights. This also compromises your cadence that results to mediocre cardiovascular workout and strength training.

Doing Push-Ups:

Another activity that is a contraindication to spinning is doing push-ups. Performing this movement is similar to lifting weights as they stray your focus away from pedaling. Moreover, doing push-ups will only encourage excessive upper body movements that prove to be risky as they can affect your balance and throw you off the spin bike. Besides disrupting your balance, it also misaligns the body.

Doing Crunches:

Last of the activity spinners usually do unnecessarily while spinning is doing crunches. This movement strays too much on the experience of mimicking a real cycling experience. More than this crunches only promotes the possibility of you experiencing an accident as keeping the balance on the seat becomes difficult.

All of these can be avoided through simple steps:

• If you want to strengthen your core muscles, then do exclusive training for this purpose. You can dedicate a separate time for lifting weights, doing push-ups and doing crunches without having to do it while you’re on the spin bike.
• If you want to strengthen your core muscles, you should instead engage in other workouts such as yoga, ball work, and pilates.

Wrong Techniques in Spinning

There are also contraindicated movements in spinning that are usually done due to techniques in spinning. Even though you are just sitting and pedaling on your spin bike, there are many variations on how to do this, and sometimes, most of these are contraindicated movements:

Spinning With No Hands:

Likewise, spinning with no hands usually occurs when you are warming up and cooling down with low resistance on the flywheel. Though this is allowed for these purposes, this should not be done in order to strengthen the core in the midst of the workout. Spinning with no hands will only put stress on the back muscles and lower spine. This also makes it difficult and hard to pedal in smooth cadence as you are more concerned with balancing on your seat.

Spinning Backwards:

This contraindication movement is discouraged more so due to the reason that standard spin bikes are designed for forward pedaling. You should avoid spinning this way to prevent damaging the spin bike, especially the crank wheel. When you do these contraindicated movements, they more or less put the next user of the bike at risk of getting injured. This movement is only allowed if you have a spin bike designed to provide resistance for forward and backward pedaling.

Spinning in Aero Position:

Spinning in the aero position is usually practiced by triathlon athletes and should not be done with standard spin bikes. Triathlon athletes can cycle in this position since they have custom bike top tubes. On ordinary spin bikes, doing this position can compromise your back. This position also puts at a disadvantage shorter people.

Spinning with a Dropped Seat:

There are many instructors that incorporate in their spinning workouts dropping seats during the workout. This should at all means be avoided as you should have the ability to spin at your own pace. You should have enough time and the option to recover from exertion. Taking away the option of having to rest and leave you standing for longer duration of time can put a risk on your legs and foot.

You can remedy and avoid these contraindicated movements by:

• Be mindful of your form: When you noticed that you no longer exert the usual effort to put strength on your pedaling revert to the normal pedaling or spinning technique.
• Sometimes you just need rest: When you cheat on resistance or lean on the handlebar, for example – you may rest instead of cheating on your form.

Conclusion

These are just some of the movements to avoid in spinning or riding your indoor bike. The rule of thumb for proper spinning is don’t do any movement that you don’t usually do when cycling outdoors. Follow basic science, true cycling experience, and common sense when riding your spin bike. You also need not follow your instructors in cases when some of those mentioned. If you follow this, you can help avoid injuries when spinning.

You're reading Movements You Should not Do in Spinning by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Setting up Your Spin Bike

Once you have assembled the spin bike, it is time to familiarize yourself (and any family members who may be using the bike) with the primary mechanisms of the bike. These are

Seat Height:

The seat adjustment knob is usually located just in front of the seat, at a height slightly below that of the seat. Rotate it and pull it outwards to loosen the seat. Now raise the seat to a height roughly equal to your thigh bone.

Note that this height calibration can be approximate, allowing people with moderate differences in height to use the same settings.  If the seat height is incorrectly calibrated, the body will not only be deprived of the benefits of using a spin bike but would be forced to bend excessively to reach the handlebars. Once the seat is in the correct position, turn the knob in a counterclockwise direction to lock the seat into place.

Handlebar Height:

Below the handlebars would be a small knob for adjusting the height of the handlebars. Rotate it in a manner similar to the seat knob to loosen the handlebars and raise them to a level slightly above the seat. Rotate the knob to lock the handlebars into place.

Resistance:

Learning to choose the right resistance is vital to find out how to use a spin bike. The knob or dial for changing the resistance is usually located near the console.  With advanced models with automatic resistance modification,  it is in the console itself. If the model you have chosen includes a mechanical knob/dial-style unit, rotate it once to reach the first resistance level. For the procedure outlined below, the first resistance level should suffice, but if it seems too low, you can always increase it later. If the unit has a digital resistance mechanism, you can change the resistance from the control panel once the unit has started working.

Performing a Simple Workout Routine

A careful reading of spin bike reviews would suggest that there are a wealth of exercises that an amateur can start out with. However, in order to maintain utmost simplicity, we’ve chosen the “sitting flats” procedure to get you started on the spin bike. For your convenience, we’ve divided the procedure into a number of parts –

Obtain the proper posture:

• The starting point of learning how to use a spin bike for an exercise is obtaining a correct posture and for this, you should place yourself on the seat such that your buttocks are resting firmly on the widest part of the seat. You may use the handlebars to balance yourself but do not start spinning yet.
• Place your hands firmly on the handlebars, such that the arms are slightly curved but relaxed. Do not lean on the handlebars at any time. Rather you should focus on maintaining your balance using the pedals and the seat.
• Keep your neck in line with your spine, such that you are not bowing towards the console. Bowing causes excessive strain on the neck. Putting the neck in such a position can only have negative effects.
• Maintain a neutral spine angle such that there is no pressure on the spine. In other words, do not bend forward or backward too much.
• Relax and spread your shoulders to the maximum possible extent. This helps improve breathing and provides more energy for the workout.

Start Spinning!

• If you have a spin bike with a digital resistance setup, set the resistance to the lowest level now.
• Gripping the handlebars firmly but not too tightly. 
• Adjust the feet such that they are located at the center of the pedals.
• You can strap the feet to the pedals using the Velcro straps provided with each pedal.
• Now start pedaling at a slow pace, making sure that the movement is smooth and rhythmic.
• Cycle/spin at a slow pace for the first five to ten minutes. Make sure your starting posture is maintained throughout. Since spinning is essentially a lower body workout, the upper body should not undergo any movement.
• After the initial phase, you can increase your pace to about 70RPM and observe if the posture can be maintained. If at any time you find your chest feeling heavy or have difficulty breathing, you can slow down for a while. If this does not help, stop the workout immediately.

Continue the workout for about 15-20 minutes

• Keep track of your cadence (if it is measurable) to ensure that you are maintaining a steady pace. If at any time you lose your rhythm it is ideal to slow down and get back into rhythm before resuming the workout at full speed.
• If you still have energy left after 20 minutes, you can raise the resistance to the second level for five minutes to introduce your body to more difficult workouts. However, do not extend this phase of the workout for more than 10 minutes under any conditions.
• Slow down gradually and stop cycling when the clock strikes the half an hour mark. Carefully get off the spin bike and relax for a while before proceeding with other workouts.

Conclusion

Working out in a manner contrary to what the experts advise can not only cause health issues but also cause mechanical problems that would force you to wonder how to maintain a spin bike before maintenance is actually due. If you followed the above procedure for learning how to use a spin bike, you can be confident that you have started out on a workout journey.  Your spin bike offers great potential for your overall physique, your muscles, and also your fitness level.

You're reading How to use a Spin Bike by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Even though you are not going anywhere when you spin bike and will remain enclosed in your house or gym, it does not mean that you have to forego safety habits. You got to know how to properly setup your spin bike so you won’t hurt your knees, hips, neck, and get serious hand numbness. A member of your household probably has used your stationary bike, or if you’re in a gym, someone has probably setup the bike differently. Try to check it up first before you ‘pedal’ your way into your workout.

Check Knobs for Adjustments

Since you are in a spin or stationary bike, it is usually built with knobs to adjust its setup. The rest of this article will give you tips on what are the ideal setups for your seat and handlebars and you can only do these by adjusting these knobs. Try to locate the knobs that allow you to adjust the handlebar; this usually lets your bar move back or forward. Most spin bikes also have knobs for adjusting the saddle. Locate them for proper setup. The rule of thumb when locating the knobs in your spin bike is to start from top to bottom, from left to right.

Handlebar Height and Distance

Probably the most important to check before using a spin bike is the height of your handlebar.  This will make sure that you remain comfortable even through the long use of your spin bike. You must note that setting it up too high or too low can bring discomfort and inefficiency while you ‘spin’ yourself away. When the bar is set up too high, much of your weight will be transferred to your lower body and can cause strain on it. Likewise, setting it too low will strain your hands, shoulders, neck, and hips.

The ideal height for the handlebar then is that level wherein you remain comfortable even in long spin bike use.  Every person has different needs with regard to handlebar height. Experiment a little with different heights and you will find what works best for your body.

There are a lot of spin bikes that have knobs to allow you to adjust the handlebars backward or forward. Take a seat on your bike and check whether you get at around 45 degree angle from your arm to the torso. Another trick of knowing if the distance of your handlebar is perfect can be done by putting your elbow on your saddle and trying to reach the handle bar by your fingers. If your fingers touch the handle bar, then the distance is perfect.

Saddle Height and Distance

This is important to check before using a spin bike to prevent injuries!  Knee and hip injuries can arise from bad saddle position.

You have already checked on the height of the handlebar but do not know what the ideal height and distance for your saddle. Just like the handlebar, you should see to it that the height of the seat is also not too low or too high. Having a too low saddle will give you knee pain as too much strain is put on the quadriceps. Try to stand near your spin bike and see that the saddle is aligned with your hips, when you get in the spin bike this will give you a slight bend on your knee at the six o’clock position.

There are also features in indoor bikes that allows for adjustment of saddle distance from the handlebar. Try to get on your bike and put the pedal on the 3 o’clock position. When you can see your toe in this position, the distance of your saddle from the handlebar is perfect.

Foot Position

This is probably one of the important aspects of spin biking since this is where all the work will happen. In this aspect you don’t have to check your bike but rather your footing once you’re on it. The rule for foot position is to ensure that the ball of your foot is at the center of the pedal. Using bike shoes with cleats assure you to get into this foot position. If you choose to wear non-cycling shoes, place your foot snugly in the cage and make sure that the ball of your foot is at the center of the pedal. If you remember this right, then you are ready to go for your spin biking.

Injuries You can Suffer If You Failed on This

Failing to setup your spin bike properly can cause you a lot of pain and injuries after your workout. Some of the pains that you can experience with wrongly setup spin bike are:

• Neck pain
• Numb hands
• Lower back pain
• Knee pain
• Toe pain

Usually, these pains can be addressed by setting up properly the height and distance of your spin bike’s handlebar and saddle. See to it also that you properly setup up your foot on the pedal when you are doing your workout.

Conclusion

Doing your workout using a spin bike will definitely get you in top shape. You bought an exercise bike or enrolled yourself in a spin class, so you are on your way to a healthy lifestyle. Effective spin biking does not start getting the right gear and jumping into your bike. You must at least have setup your bike properly so you will not have to experience pain and suffer injuries.

We covered several items that are important to check before using a spin bike.  You need to do this with your home exercise bike or a spin bike at the gym in spin class.  Develop the habit of checking your bike prior to your workout, then enjoy your spin class workout.

You're reading Important Things To Check Before Using Your Spin Bike by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!

Eat Balanced Meals with High Carb Content

Muscles require both proteins and carbohydrates to become workout-ready again. Therefore, if you are following a diet that included low calorific and protein content, you should change it to one that contains sufficient amounts of both types of nutrients. Further, you should increase the amount of water you consume during the day, since water is vital to removing various wastes from the body and thus ensuring better oxygen and nutrient circulation.

What you should avoid are foods that take a long time to digest, as having these will extend the “resting time” that follows a full meal. Further, one should avoid foods that cause the body to heat up. If the internal body temperature is high, one will tend to sweat excessively and become tired easily.

Lastly, one should consume lots of electrolytes to ensure that the salts lost in sweating are adequately compensated. In fact, given that the best spin bikes have bottle holders, one can carry a bottle filled with an electrolyte solution to the spinning class to ensure that the body is not deprived of these vital nutrients when it needs them most.

Workouts After Spinning Class: Stretch Exercises

While many of the best classes incorporate them into the workout routine, there is always a chance that you didn’t have the time to complete the stretch exercises because of some urgent commitment or in the case of less reputed trainers, the instructor simply skipped this last section. As fitness experts would tell you, specific stretch exercises are used to ensure that the benefits of using a spin bike are “locked in” even as the muscles are gradually relaxed.

The five essential stretch exercises are:

Chest Opener

• With both legs locked into the pedals, raise your hips out of the seat and move them towards the handlebars.
• Proceed until the legs are straight and knees are locked.
• Spread your shoulders and arch your spine as tilt your head upwards.
• Hold this position as long as it is convenient.
• Rotate the flywheel as you lower your hips.

Forward Fold

• With both legs locked into the pedals, lower your arms till the elbows are at handlebar level.
• Raise hips upwards and out of the seat as your heels point downwards at the ground.
• Use your hip muscles to create an L-shape with your torso causing your head and shoulders to fall towards the ground.
• Maintain the head and shoulders at an angle parallel to the ground. Now spread your shoulders.
• Hold for as long as possible.
• Relax your spine and rotate your feet.
• Repeat

4-Figure Stretch

• Unlock the pedals and step out of the spin bike. Stand straight with your arms by your side.
• Raise them and hold the edge of the handlebars with one and the top of the seat with the other. As we noted while discussing common spin bike mistakes, the handlebars and seat should be level with each other. Misaligned handlebars/seats will not only cause problems during workouts but can ruin this particular stretch exercise as well.
• Raise the left foot and curl it sideways such that it forms a figure of four with your other foot.
• Holding the spin bike, gently lower yourself till you reach a “sitting” position.
• Hold for as long as possible before raising yourself. Lower your left leg and raise the right one into similar position.
• Repeat the remaining steps.

Hamstring Stretch

• Stand on one side of the indoor cycle and raise your left leg.
• Swing it over the handlebars and place the heel of your left foot on the handlebars.
• Hold the inside of the foot. Stretch your chest and bend forward. Ensure that the knees do not bend or that the body does not tilt to one side. Aim to place your head on the foot without bending it. This may not be possible initially so hold your chest and head at the most acute angle possible.
• Raise your chest and lower your leg.
• Raise the other leg and hold it with your left hand.
• Repeat the next steps.

Stretching Quads

• Stand on one side of the spin bike and hold the handlebars with the hand closer to the cycle.
• Fold your other leg such that the knee is pointing towards the floor and the ankle is near your glutes.
• Hold your left leg from the outside and press it towards your glutes.
• Hold this position for a few moments.
• Lower the left leg and shift to other side of the machine.
• Proceed with the right leg and left arm.

Workout During Off Days

If you have a spin bike at home, you can try out some gentle routines to ensure that your training does not rust in between classes. However, such workout must never be intense and in case you’re enrolled in evening classes, the home workout must precede the class by at least 8-10 hours.

Apart from spin bike workouts, you can try out simple yoga and aerobic workouts if you prefer to keep your regimen home-bound. If you prefer to go outside, you can try gentle jogging and swimming. It is best not to hit a gym in between spinning classes as this may drain too much energy and thus deprive the muscles of necessary rest and repair.

Conclusion

Along with sufficient nutrition and decent (but not excessive) workout, you would also require adequate sleep. Hence, it is important to plan out your daily schedule such that the “off days” are not drastically different from the days when classes are scheduled. Once you’ve factored in enough sleep, it is very likely that no matter the intensity of your spinning class, the above steps would help you return to the next class ready to give your 100% and thus obtain all of the benefits that the class has to offer.

You're reading How To Keep Up The Momentum From Your Spinning Class by Samantha, originally posted on SpinBikeLab.com. If you've enjoyed this post, be sure to follow Samantha on Facebook, Twitter, and Google+!