I remember my first spin class very clearly, I was tricked into it by my personal trainer at the time; Sgt psycho as I affectionately nick named him. I was a size 20 and had always had a big bum even at a size 6 so had I of not been tricked into 'meeting' him in the upstairs studio, I would never have dared park my substantial sized ass on that tiny, bony little seat !
I remember looking around and thinking that everybody else must either be insane or have been tricked too, but no they appeared to be there willingly some even smiling. My knees were hurting, my quad muscles burning, my feet sore and throbbing and when he said stand up I realised I had absolutely no arm strength and had to sit back down pretty quickly before I went over the handlebars... I looked at the clock and barely 10 minutes had passed ! I just remember thinking when will this hell be over !
Being stupid I allowed Sgt Psycho to nag me into going a second time and I hated it equally to the first time, being stubborn I decided to try it one last time after that and something in me changed...I almost enjoyed it, even though my ass ached from that tiny little saddle of torture and I didn't have the strength to stand, I actually saw a little progress in myself.
Cut a long story short I gradually started to enjoy it more and more and I started going every week, then twice a week, it helped that I loved the music. After 4 months I was able to stand up, it took a further 2 months to be able to sprint while standing, my progress wasn't fast but it was progress and although that saddle continued to torture me the post exercise high far outweighed the sore bum.
I soon discovered that the sore knee's and feet were avoidable by simply setting the bike up correctly. The achey arms didn't need to happen at all because the weight should have been in my lower body not my arms and the sore bum...well no spin bike is ever comfy but it becomes less uncomfortable as time goes on...your bum must get tougher .
Nowadays I teach spin and I love it, the benefits are amazing, the exercise itself is great cardio but low impact on joints therefore suitable for people who struggle with sore knees and cannot run. It doesn't just work your lower body either, it also improves your core so look forward to toning your stomach as well !
Below are my top tips for a comfy and satisfying spin class;
Always speak to the instructor before your first class and ask for help setting up the bike -
If you knees are aching your seat is probably too low, hips pushing forward or hurting could mean it's too high or you're sat too far back. Incorrect set up can lead to injuries or discomfort, as a newcomer you won't always realise how it should feel so ask the professional for help.
Follow safety advice it may be boring but it is essential, ie. strap feet in properly, know where the brake is, drink water throughout
Never worry about how you compare to other people, your ride does not affect them in any way
When standing, centre your weight into your lower body, if your arms are aching you're doing it wrong.
Listen to your body - if the instructor keeps telling you to turn up the resistance but you're feeling pain then turn the resistance down a little, it's not about pain, if you get an injury that can affect your progress and goals so don't risk it. The instructor is there to push a whole group of people they cannot feel what you are feeling.
Enjoy - no pressure, no expectations, see how you do and next time compare efforts
Regardless of your fitness levels, size and ability just give it a try, its low impact but highly effective - you'd be a fool to not at least try !
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