Learn about the Indoor Cycling exercises done in a typical spin class.
Indoor Cycling, or indoor cycling is one of best exercises you can do. Here you can learn some of the exercises done in a typical spin class.
Warm up / Cool down
No to little resistance, smooth pedaling.
Intervals
15sec, 30sec, or 1 minute with varied resistance and intensity.
Sprints
15-30 seconds with little to no resistance pedaling as fast as possible.
Hills
Intervals at increasing resistance that promotes muscle toning.
Always Remember proper posture while Indoor Cycling!
Keep your arms loose, you don't want your arms doing all the work. Make sure your shoulders are soft. Remind yourself to loose the tension in your shoulders and your arms will also loosen. Don’t rely on your arms for strength and support, especially while getting up out of the seat. Make sure your back is straight and not curled over. Your feet should point forward and your knees should be inline with your feet. Be sure to not bow out your knees outside your feet. The soles of your feet should be flat as you pedal. Do not dig in with your toes. Finally, keep your butt to back of seat to help keep a straight back..
