Spinning!

It is no mystery that I LOVE spin class! It is what got me really into working out, and originally helped me lose the 20lbs I had gained post high school! It is one of the few exercise classes that is easy on your knees, yet in a 60minute class you can burn 500-1000+ calories! You see why I LOVE it?!

Starting out: If you are going to a class-go early and have the instructor set you up. Too shy to start out in a class? here is ehow.com's instructions on how to set up your spin bike, with my editing. For their complete instructions, go here.

Instructions

1. • 1
     Set the seat height at about hip level and sit on the saddle, placing the balls of your feet on the pedals. Push down on one pedal, stopping it at the bottom of the pedal stroke, where your foot is at its furthest point from your body. Your leg should be almost fully extended, but with a slight bend in the knee, and your hips should not rock as you pedal.
   • 2
     Once you get the seat about right, place your pedals in the horizontal position (parallel to the ground) and look down to see how your knee is lining up with your pedal: a plumb line hanging from the bottom of your forward knee cap should align with the center of the pedal.
   • 3
     Adjust the seat forward or backward accordingly, and remember that you may now need to raise or lower the seat slightly since the seat's fore-aft position affects your reach to the pedals.
2. 4
   Now sit on the bike and see how your hands feel on the handlebars. About 40% of your weight should be resting on the handlebars while about 60% should be on your saddle. If you have too much weight up front, raise the handlebars; if you have too much weight on the seat, lower the handlebars.  -Kat here: I always advise my class to adjust their handlebars to what is comfortable to them. I have super tall guys liking them low, and shorties thinking they should be fully raised! To each his own!-

Okay, did I bore you?! Set up is really important because it can make or break your experience. Keep in mind, your behind WILL MOST LIKELY be sore the next day! This is normal. Just watch your underwear (no super lacy thongs ladies) and give it a few more tries in a couple weeks time, and this saddle soreness will stop happening!

Playlist/Workout:

     I'm gonna give you both, because that's the way I roll! If you have music you love, totally use that! Like always, this will be about a 30 minute workout, which should burn 300+ calories if you are pushing yourself!

1. Whistle : Flo Rida : 3:45

     --Warm up seated (light gear, easy ride)

2. If We Ever Meet Again: Tambaland: 4:53

     --Standing warm up (check out girlie in the picture, see how her behind is over the seat? When 

        standing, you should feel the nose of your seat hit your inner thighs. Keep your weight in your 

        legs and play with the gears until this feels comfortable!)

3. Bang Bang: K'naan: 3:07

     --Sprints (15 sec on, 15 sec off)

4. Die Young: Ke$ha: 3:32

     --Jumps (right on the beat. I count on one leg, up for 4, down for 4, up 2, down 2, etc)

5. One Foot: Fun. 3:32

     --Heavy climb (on a scale of 1-10, make it a 8 on the heavy factor. Keep this gear the whole song. 

        Add some speed in the chorus for added "fun"!)

6. Run: Flo Rida: 3:52

     --You guess it, run! (Same scale, make it a 6 so just over a flat road. Keep tempo. At chorus, add 

        gear but keep tempo!)

7. We R Who We R: Ke$ha: 3:25

     --3 rounds, 3 speeds: seated or standing. (Start with beat being a JOG, speed it up to a RUN at 

       "Tonight we're going hard", SPRINT at"We're dancing like we're dumb". Back to a jog, add a 

        little gear. Repeat!

8. Heaven: O.A.R.: 3:31

     --cool down (lighten the gear and slow down the pace until your heart rate returns to normal)

     --stretch.

Don't forget to picture someone singing along to all of the songs and you totally have MY class! Enjoy!