Gone are the days of boring old spin classes in highly lit rooms with some pumped up instructor screaming at you to ‘turn the bloody dial up’. We caught up with Angharad (Harri) Saynor – Master Trainer at Infinite Cycle who is helping to mix up the indoor cycling world, marrying up technology and statistics, with state-of-the-art tilting bikes & the vibes of a night club.
Here are her tips to get the best sweat sesh out of your spin class:
Find your vibe
If you find an experience you actually enjoy, you’re more likely to a) come back again b) push harder, c) get the results you’re looking for. Be present and listen to your body, go harder when you have the energy, and recover but keep moving when you need to gain energy.
Lean in to your workout
At IC, our tilting bikes are our hero piece, they allow you to lean, turn, steer and balance through three essential planes of motion, becoming fully engaged with the bike, and overall riding experience. Adding the extra dimension of the bikes tilting enables you to engage your core throughout your workout, recruiting more muscles during leaning and steering movements to burn approximately 20% more calories compared to a conventional stationary bike (CSUN Study; Conducted by S. Loy, Ph.D. March 2009).
Test your limits
When it comes to your speed and resistance, always test your limits. Find your breaking point and push through it — that is where you will find strength. My mantra for life, but especially in your workout is “Your body is more than capable of exceeding your expectations, you’ve just got to allow your mind to believe it.” Turn that dial people! Even if it’s only a millimetre, it counts – and it’s further than last time, small progress is still progress remember.
Correct your form
To have the most efficient ride possible, it’s key that your form is correct. This includes engaging your core to make sure you don’t overwork your back. It’s important to listen to your instructor as he or she should detail what your form should look like and make sure your bike is set up properly — never be afraid to ask for help in setting your bike at the beginning of class.
Mix it up
Lastly, to enhance performance in your cycling class, incorporate strength and toning into your weekly workout. Time under tension is key, isolate those holds and control your movements, you don’t need weights to make a change, body weight exercises are great, and they’re an effective way to tone up!
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