Spinning Classes - How to Minimize Pain and Maximize Results

by Rozel Gonzales

Yes, spinning is an INCREDIBLE form of exercise. The music, the energy, the sweat... However as a spinning instructor, the most common complaint that I hear is that spinning hurts! Many participants comment that they feel very bruised and sore from the seat. One woman even told me she could hardly walk the next day.

I admit it. When I started teaching spinning, I also experienced this pain. However, when most people would walk out and quit, I, being the teacher, didn't have that choice. I kept at it, and after a few weeks, I was no longer in pain.

Just like any other new activity, there is always a period of transition. Your body has to become accustomed to a particular stimulus before being comfortable. Just as a martial artist must toughen up his knuckles to punch or how a gymnast must callus her hands to work on the uneven bars a cyclist's bottom must get used to the feeling of the seat. No Joke!

To prevent unnecessary discomfort, consider the following tips:

Make sure that you have enough resistance to stay in control of the bike.
Too often I see participants spinning with not enough resistance, especially during sprinting segments. If ever you feel that you are bouncing up and down on the seat this means that you are lacking resistance. It is this bouncing out of control motion that contributes to those bruises! Take command of that bike. Increase the resistance! You should never be spinning full force without any resistance. It doesn't make much sense. If you did this on a real bike, you wouldn't be going very far, would you?

Use a gel seat or padded biker shorts.
Who's to say that you can't pad things up a bit? Why not? Take the seat off your real bike! Or why not invest in some fancy cycling clothes? Look chic, be comfortable, train hard, and have fun all at the same time.

Check to see that your bike is adjusted correctly.
Perhaps it is the positioning of your seat that is causing the discomfort. Ask your instructor for help to align your seat properly. There are usually two ways to adjust the seat. Verify that the height is correct. If you stand next to the bike, it should be about two inches below your top hipbone.

Second, verify the distance of the seat from the handlebars. Before the class begins, sit on the bike and cycle forward until your two feet are in line with one another, parallel to the floor. At this point, check to make sure that for the front leg, your knee does not surpass your toes. If it does, you must pull your seat backwards.

As for the handlebars, this is more of a personal preference. However, if you have any type of back problems it is best that you keep the handlebars a bit higher than normal. This would prevent you from holding a hunched over position throughout the class, which might irritate your back.

I hope this helps!

Copyright Rozel Gonzales, reprinted with permission.

Rozel Gonzales is the owner of FitMoves.com. She is a certified Schwinn spinning instructor, personal trainer, group fitness instructor and fitness presenter. She currently teaches spinning classes at Monster Gym in Dollard-des-Ormeaux, Quebec, Canada.

If you have any questions or comments regarding this article, you can contact Rozel Gonzales via email at rozel@fitmoves.com.

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