Spinning Guidelines
Originally from the site
ruac.sport.ru.ac.za/spinning/guidelines.html, but this is now
non-existent.
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Hand Positions
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The three hand positions used in the Spinning program were developed with
safety and comfort in mind. Proper hand positioning will ensure a
comfortable ride for every student and will help prevent injuries.
- Out of the Saddle Movements
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Running out of the saddle with light resistance is an advanced movement
and should not be performed by inexperienced students. When running out of
the saddle, please follow these guidelines:
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The body should be positioned over the centre of the bike with the weight
of the body on the pedals.
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The hands should have very little weight on the handlebars. Supporting the
weight of the body with the hands takes the weight off the pedals. This
may result in 'out-of-control' legs and possible slipping on the
handlebars or out of the pedals.
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The shoulders should be relaxed. The tip of the saddle should gently brush
the back of the legs. Moderate resistance should be placed on the
flywheel.
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The knees should remain bent at all times.
- Emergency Knob
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In the event of an emergency (such as feet coming off the pedals), you
must push down on the emergency knob while keeping your legs clear of the
moving pedals.
- Intensity
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Remember that the Spinning program is simple, fun and easy to learn!
Please observe the following program guidelines:
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There is no competition in Spinning; train at whatever level you feel most
comfortable.
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You should always have resistance on the bike.
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Stay in control! Focus on your form and the smooth transition between
movements.
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Remember that high heart rates are easily reached in a spinning clas, so
pace yourself!
- Resistance
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The only time that there should be little resistance on the flywheel is
during the slow cadence warm-up or cool-down portions of class.