I’ve been teaching Spin since my freshman year of college so I have three years of experience leading classes. Read my story about becoming an instructor here. I don’t know what qualifies someone as an “expert” in anything because I think we’re always learning and growing. But with the time spent teaching and another five years of experience taking classes, I’ve seen a lot.
There is a laundry list of things that are unique to the participants and to instructors in terms of etiquette, form, encouragement, etc. I’m focusing on the participants today and will cover the instructors next time.
DO tell the instructor if it’s your first class. In other words, don’t be afraid to admit you know nothing. The instructor will help you set up your bike, review the hand positions and teach you other little tidbits before class begins. ***However, the instructor should always ask unfamiliar participants if he/she is new to spin***
DO arrive 5-10 minutes early if you’re new. You need that time for the aforementioned bike set-up and one-on-one instruction with the teacher. Plus, you get a few more minutes to pedal and warm up your legs.
DON’T ride without resistance. You need at least the resistance of a “flat road” or else a) you can lose control and injure yourself and b) you’re not really working. You may think it’s cool to release all resistance and let your legs fly, especially during sprints, but you’re just setting yourself up for injury.
DON’T ride with too much resistance. Contradicting myself, right? Well, you don’t want to ride at a level where you end up pushing your pedals down instead of moving in perfect circles. There should never be a stop at the top or bottom of the pedal stroke. Find that balance between a challenging hill and comfortably uncomfortable pace.
DON’T rely on the handle bars. Keep all the work in your legs and your weight distributed over the center of the bike. The handle bars are there as a light support.
DO modify the workout to fit your needs. If your knees hurt in position 2, don’t go there! It’s OK to not follow the instructor word-for-word. It’s also OK if your heavy hill one day is different from your heavy hill the next day. Give what you can and do what you need for that workout.
DON’T assume the instructor is working the hardest in the class. When I take other spinning classes I’m sometimes intimidated because the instructor seems to be pedaling fast, always increasing resistance and making it look so easy. Then I remember, I do the same thing when I teach because it’s not my workout.
DO push yourself. While Spinning is a group exercise class, it is very much individual…you decide how hard you work. Instructors gives cues about resistance and speed but you are in control of your bike. If you ride at a light hill for the entire class you aren’t getting the same workout as if you alternated that with speed bursts and pushes up a heavy hill. You have to experiment to find your comfort zone and then decide to push past it.
DO take breaks when necessary. Skip a sprint or stay in the saddle during jumps. Be aware of how hard you’re working and recognize if you need a break.
DO cool down after class. Sure you can sneak out early (many people do), but, before you leave, let your legs slow down and carefully hop of the bike. (If you move to abruptly you may get dizzy).
How did you become a spinning instructor at such an early age? Did you pay for a certification program?
Linda @ The Fitty recently posted…Meditation + I Ate Dairy and Nuts + Other Tidbits
Yes I paid for the program and took the certification class. I don’t think there’s an age requirement, but I was 17 when I got certified.
Love it! I definitely do/don’t do a lot of these things which makes me feel good since I just started spinning in the Fall. I would love to become an instructor one day!
Sam @ The Running Graduate recently posted…March Motivation
It’s an awesome part-time job and reminds me of the importance of cross-training!
great tips! Wish I had read this before my first spin class although I think I did pretty well. I’m really enjoying it as an alternative form of cardio (I’m normally a runner) and I think it’s improving my running speed too.
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Thank you! I’m sure you did well. I think spinning regularly made me a better runner, too. It’s an awesome workout.
Great spinning tips! I don’t spin often, so a few of these were new to me.
I always stay for the cool-down (but sometimes not the stretching if I’m going to run back and then stretch afterwards). I feel rude to leave, though, so unless I’m in the back of the class, I’ll stick it out.
Liv @ Healthy Liv recently posted…Healthy Snacks I’m Currently Loving
I’m guilty of not staying for the cool-down in other group ex. classes so I don’t mind when other’s sneak out. Like you, I try to stay in the back if I need to leave early!
Great tips! Spinning is one of my favorite group ex classes to teach, along with Zumba :P. Happy Tuesday!
Jess @hellotofit recently posted…Link Love #7 and getting dressed up
I can imagine Zumba is a blast! It’s always fun to take. Hope you had a great day!
I love these tips! Spinning is probably my favorite group exercise class to take, but I don’t take it nearly as much as I’d like. It is such a good workout and always a great way to keep my legs moving on days I am not running.
Brie @ Lean, Clean, & Brie recently posted…No- Bake PB + J Protein Balls
Agreed! I should probably spin more than I do (once a week) because it’s such a good, low-impact workout. Great form of cross training for your half marathon training :)
My first spin class was at the Y and my dad and I did it together. We had no idea what to do so yea, we went (well I went up) to the instructor and she totally helped us with the seats etc. And I do love how it is “individual” AND energizing with the group!
Rebecca @ Strength and Sunshine recently posted…4 Ways Blogging Has Changed My Life
The Y is where I started spinning. Still love it there!
Love these tips from an instructor’s standpoint! I used to take spin once a week, but got out of it .. I just returned on Sunday, and UGHHHHHH it was such a killer! I always feel great after, but spinning is like the purest form of torture! Haha ;) I don’t know how you do it.
Emily @ Sweets and Beets recently posted…Gluten Free Expo + Sweet Deals
Whenever I take a break my butt KILLS the day after. Mainly because of the seat, I think. Well I don’t ride like it’s my workout so it’s easy for me to make other people work hard haha ;)
This is awesome Emily! Thanks for sharing some of your insider tips. I really love group classes because of the atmosphere, especially once you develop a relationship with the instructor. Unless I am very late for something I always try to cool down.
I’ve been loving HIIT but I want to get back into running and spinning soon.
Funny story I recently did a VO2 test and my cardio capacity was basically borderline “you’re totally out of shape” because I’ve been focusing so much on weight training… whoopsies!
Georgie Morley recently posted…Coconut Mango Green Smoothie
I always enjoy talking to group ex. instructors before class and I hope people feel that way with me. If I did a strength training test I would be “totally out of shape” so we balance each other out ;)
When I first started doing group exercise classes, I felt bad about myself since I would be destroyed at the end, but the instructor seemed fine. I felt much better when I realized they purposely weren’t working as hard! I’ve never taken a spin class because it seems like there’s a lot of set-up involved. But I’m sure if I took your advice and asked the instructor for help, it would go great.
Rebecca @ MyEagerFeet recently posted…Big Changes
Oh yes I hope people realize that instructors don’t (or shouldn’t be) working as hard as the class! There is a lot of set-up but all of the settings have numbers or letters so you just have to remember those :)
these are great tips! Many of which, I didn’t know. Thanks for sharing!
Pragati // Simple Medicine recently posted…The Truth About Sugar
Thanks, Pragati! Happy to share!
Great post! I used to occasionally take spin when I lived in Philly, but haven’t had the chance to do it in Anchorage because we don’t have a studio yet! But one is coming soon and I’ll remember these tips when I take my first classes there!
kristenk recently posted…Zion Half Training: Week 10
Wahoo for a new studio! Spinning is such a great form of cross training so it will be great to incorporate in your routine.
Hey Emiy,
Emily Here :p
Great blog post and exactly what i was looking for.. Recently bought a spin bike and i am so excited to use it this winter..
Thanks,
Emily.
So glad you found the post! It’s a great tool for winter training :) Lots of playlists around here if you’re looking for music!