Before you hop on the bike for your next Spin class, read these tips to maximize your work out and prevent injury.

• Establish an Aerobic Base

To actively participate in a Spinning program, you must be able to perform 30 minutes of light-moderate cardiorespiratory activity (65-75% Heart Rate Max) 5 days per week.

• Lower Your Shoulders and Engage Your Core

Have you ever experienced a tight neck or sore low back after a Spin class?  During your next ride, pay close attention to your shoulder positioning – stop your shoulders from creeping up towards your ears! Draw your naval in towards your spine, which will help support your low back (especially when you lift off the seat).

Levator Scapulae Stretch

Sternocleidomastoid Stretch

• Add Resistance

Bouncy! Bouncy! Bouncy!  STOP! Turn the knob to the right!  Many beginning riders think cycling without resistance or in a very low gear will make the ride easier.  Wrong!  Not adding enough resistance to the bike will actually make your ride harder and increase your risk of injury.

• Stretch Your Hip Flexors (muscles in front of your hip)

Kneeling Hip Flexor Stretch

• Refuel Your Body Properly 

Take advantage of your “metabolic window.”  Consume a 2:1 ratio of carbohydrates to protein within 30 minutes of completing your exercise session.  A quick, simple option is to drink a glass of chocolate milk.  Yes, your favorite beverage as a kid is making comeback!  Chocolate milk provides an ideal ratio of carbohydrates to protein to meet your post-work out needs.  A second option is dotFIT’s Pre/Post Workout Formula and Meal Replacement:  simply put 1 – 2 scoops of your favorite flavor in a shaker cup with 8oz. of water, shake and go!