Spinning class is a fantastic place to build up your aerobic endurance. Your first spinning class may seem impossibly hard, but you'll notice that over time classes become more manageable. Here are some tips for building up your endurance in spinning class.
- Skill level:
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Things you need
- Cycling shoes
- Padded shorts
- Cycling socks
- Heart rate monitor
Start slowly. Building up endurance requires slow and steady progress so don't expect too much, too soon.
Talk to your spinning instructor about your endurance goals. He may be able to give you tips that will help you in your progress.
Warm up thoroughly. You should begin every class with a gradual warm up, allowing your heart rate to slowly rise and your muscles to loosen.
Aim to maintain a consistent pace for 10 minutes. Slowly build up this period of time each class until you reach your endurance goal. Increases can be very small--a minute or even 30 seconds longer, depending on how challenged you feel.
Be consistent with your spinning. Endurance is something that requires dedicated training. You can't just attend classes here and there, you need a dedicated schedule to truly improve your stamina.
Drink plenty of water before, during and after a spinning class. Hydration is key to endurance. You won't be able to complete long periods of spinning if you are dehydrated.
Wear appropriate cycling clothes. This includes cycle shoes, padded shorts and cycle socks. Cycle shoes and socks will help prevent blisters and discomfort while spinning, and also allow you to get more power out of your pedal stroke. Padded shorts will prevent discomfort from the bike seat. You can ride for much longer periods of time if you are comfortable.
Stretch after every spinning class. Stretching helps prevent soreness which can impede your endurance training schedule.
Tips and warnings
- Wear a heart rate monitor when you spin. This will help you accurately gauge if you are working in your aerobic endurance zone.
- Always respect your body's warnings. If you are in pain, stop riding.