Indoor cycling, or spinning, has gained popularity over the past couple years.  It’s a great way to burn calories and work up a sweat while challenging your cardiovascular system, endurance, and strength.  As a cyclist, I’ve had an opportunity to spin in different studios with a variety of instructors.  If you’re looking to get into spinning, here are a few tips that will help you enjoy the class and prevent injuries.

#1.  Make Sure Your Bike Fits:  If it’s your first time, make sure the instructor helps you adjust your bike.  Most of the time, they’ll adjust the height of the saddle by making sure it’s level with your pelvic bone when you’re standing next to the bike.  If you’re toes are pointed down at the “6 o’clock position”, the saddle is too high.  At the bottom of the pedal stroke, you should have a comfortable bend in the knee (~30-35 degrees) with the foot parallel to the ground.  Another adjustment that can be made is to make sure the saddle itself isn’t too far forward or backwards.  If positioned too forward, the quadriceps will work too hard which might lead to knee pain.  If positioned too far back, the hamstrings will be stressed which can cause a muscle strain or a pulled “hammy.”