What is spinning?
Spinning not something new, you’ve probably seen it all over Instagram feed!
From influencers and friends getting hooked on spinning to people sharing their experience on how spinning changed their lifestyle and diet but what is it really?
Spinning is indoor cycling involving a series of movement on the bike seat. This high-intensity workout not only strengthen core and leg muscles, the intense nature of spinning also burn off high amount of calories at the same time improve the metabolism of individuals.
Spinning class are guided by professional instructors who can perform a variety of movement during the session to ensure engagement of core and muscle throughout the whole session.
In a typical spin class, the instructor will turn on upbeat music and synchronizes their workout with the music to keep the riders motivated and pumped.
Piece of advice from me: one should not be taking it lightly (as I did!)
1. Research on the instructor or intensity level of the class
There will be a wide range of beginner, intermediate and advanced classes so always opt for the beginner classes if you are new!
In the beginner class, instructor will explain proper forms and techniques in spin class to avoid injury. The instructor will also be expected to brief through the terminology such as the 4Ps (push, press, palm, pulse) and the speed (single time, double time, triple time, sprint) to be followed.
The intensity of the class will increase accordingly from beginner to intermediate and to advanced class.
If it is not indicated in the booking app/website, always make sure you call to ask prior to booking.
2. Be there early
Early bird catches the worm! Always be there earlier if you are new as you might need some time to familiarize yourself with the bike setup. (ask for help from the spinning instructor ofc)
Adjust the seat to appropriate height. (it should be at your hipbone level when you are standing next to the bike)
Your handlebar should be at the approximately same level as the seat (or higher if you feel any discomfort in your back) with the distance of a forearm.
Clip your cycling shoe onto the pedals with strap around the cycling shoe. (to give extra resistance when pulling up and pushing down)
3. Do it at your own pace
Riders can set the preferable resistance of the pedal, always start with lower resistance as you can always adjust the resistance during the class if you want to push yourself a bit further.
Do it at your own pace and take a break in between if necessary, know where your limits are!
The bottom line is : make sure you survive the whole session in one piece!
4. Attire
There is no default attire for spin classes but always bear in mind that it is a full-body workout so do wear a proper workout attire.
- For girls: a proper sports bra and fitting leggings or shorts to avoid any risk of getting material stuck in the bike
- For guys: breathable and stretchy top and a proper training pants
5. Stay hydrated and bring your towel
You will sweat like crazy because of the intensive nature of spinning so make sure bring a towel to wipe your sweat.
And since you will be expected to sweat a lot, make sure take small sips of water during the session to stay hydrated. Bring a bottle of water or two if necessary. STAY HYDRATED!
6. Have faith in yourself
Just enjoy the music and 45 mins of spinning class will pass in a blink of an eye! You got this girl!
Summary on the tips before taking your first spin class in Malaysia:
- Research on the instructor or intensity level of the class
- Be there early
- Do it at your own pace
- Attire
- Stay hydrated and bring your towel
- Have faith in yourself
That being said, never forget that exercise comes in all kinds and forms therefore if spinning is not your cup of tea you can definitely still burn off those extra calories or work on your core and strength with other exercises such as HITT (high intensity interval training), running, swimming etc.
To achieve your body or wellness goals, it is not only about the intensity of the exercise but also the constant effort towards the healthy lifestyle. Consistency is the key. Get started today!
