Why posture matters in indoor cycling: staying vertical

Indoor cycling classes have many benefits including speeding up your metabolism and increasing your cardio endurance, but incorrect posture could lead to permanent damage to the spine and orientation of the body. Many popular cycling classes focus on intensity over execution, leading riders sacrificing healthy spine shape in order to keep up the pace. The…

Why posture matters in indoor cycling: staying vertical was originally published on Self Evolve

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Indoor cycling classes have many benefits including speeding up your metabolism and increasing your cardio endurance, but incorrect posture could lead to permanent damage to the spine and orientation of the body. Many popular cycling classes focus on intensity over execution, leading riders sacrificing healthy spine shape in order to keep up the pace. The preservation of the spine should be nonnegotiable for those who wish to stay vertical throughout their lifetime.

But riding a bike is intuitive

postureMost of us have ridden a bike since childhood, so we tend to just get on and pedal. Sustaining a “C” shaped spine, forward curved shoulders, neck and upper body is an extremely common default cycle posture and can change the postural destiny of those who ride without an elevated physical awareness. While it may seem that pushing yourself beyond what is comfortable may be good for your health, it’s actually better to slow down and focus on breathing and your body. See these tips below for your next spin sesh.

Do’s

  • Adjust your bike settings to support your body and form properly
  • Activate your abdominal muscles to support your lower back
  • Focus on your spine shape and maintain a neutral spine throughout class
  • Engage the proper working muscles and release unwarranted tension
  • Keep your weight on the saddle when seated, and on the pedals in position 2 and 3
  • Breathe consciously with full body breaths throughout classes
  • Hydrate before, during and after classes
  • Listen to your body and ride accordingly

Don’ts

  • Do not hunch forward
  • Do not ride with your weight on the handlebars
  • Do not rock the upper body from side to side to assist with pedaling
  • Do not take a cycle class without having nourished your body
  • Do not ride with tension in the neck and shoulders
  • Do not pedal too hard or fast
  • Do not cross train during cycle classes
  • Do not ride without understanding how to preserve a healthy spine

Next time you’re in spin class and not sure what you’re doing? Take a moment and ask the instructor, or a nearby personal trainer. They can help you know exactly what to do and what not to do when spinning.

Do you focus on your posture during spin class?

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Why posture matters in indoor cycling: staying vertical was originally published on Self Evolve

Peloton bikes: changing the way we workout

Have you heard of the Peloton bikes? You know, those bikes that you can live-stream spin classes from the comfort of your own home? With a small payment of $1995 plus the monthly subscription service ($39/mo), you can have unlimited spin classes in your living room! With 0% financing, all of this can be an…

Peloton bikes: changing the way we workout was originally published on Self Evolve

Have you heard of the Peloton bikes?

You know, those bikes that you can live-stream spin classes from the comfort of your own home? With a small payment of $1995 plus the monthly subscription service ($39/mo), you can have unlimited spin classes in your living room! With 0% financing, all of this can be an easy payment of around $120/month for 39 months. In addition to the catchy commercial (thanks to Sia), these Peloton bikes pack a big punch. Mostly popular in urban environments, these bikes are taking over condos and apartments everywhere.

Benefits of in home training

peloton bikes

First of all, you don’t have to go anywhere. In cities such as Chicago, New York, and Boston there are many winter days where the temperature is low or the snow is high and the last thing you want to do is go outside. Thankfully, with the Peloton bike, you can avoid ever having to go outside again. No excuses for getting a great cardio workout in!

Also, you may feel intimidated at the gym or a spin class studio, so training in the comfort of your own home is ideal. You can sweat and make as many weird noises as you want. No one can judge you for farting, either.

You save time. Think about how long it takes you to get to the gym. On average, people spend at least ten to twenty minutes travelling to their local gym. Instead of wasting time driving or taking the train, you can spend that extra time in any way you’d like after you get your spin on. The Peloton bikes open up a whole new world of opportunity.

You save money. The average spin class in Chicago or New York city costs $20 to $30 each. With the Peloton bike, you only spend $39 a month for unlimited classes.

Local Adventures

peloton bikes

After visiting my local Peloton store (Oak Brook Center), I had the pleasure of speaking with Nick Rife (chicago@onepeloton.com), a sales pro. He showed me the many features of the Peloton bike and all that it offers. They record every live class, and you can find a class you love out of the thousands of classes they have by filtering based on: class length, instructor, music type, and level of expertise. There are also scenic rides where you can just pedal for fun and not focus so much on the higher intensity stats. In addition to spinning, there are many off-bike exercise classes. You can cast the video to your TV to be able to have more space to workout.

Have you considered investing in a Peloton bike?

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Peloton bikes: changing the way we workout was originally published on Self Evolve

SPENGA what?

SPENGA: Spin, Strength, Yoga. Last week I tried my first SPENGA class, kinda. It was on a rooftop and not in the studio, so unfortunately there were no bikes and therefore only strength and yoga (50/50). Despite missing the spin, I had a great time! It was a gorgeous, breezy night in Oak Park, and I…

SPENGA what? was originally published on Self Evolve

SPENGA: Spin, Strength, Yoga. Last week I tried my first SPENGA class, kinda. It was on a rooftop and not in the studio, so unfortunately there were no bikes and therefore only strength and yoga (50/50). Despite missing the spin, I had a great time! It was a gorgeous, breezy night in Oak Park, and I…

SPENGA what? was originally published on Self Evolve