Starting to take spinning class. Need tips on stretching, nutrition, and more!?
I'm going to be starting a spin class, kinda lightly at this point. An hour every Wednesday and every other Sunday for about a month. Then I'll throw in Mondays.
But I had a half an hour class Tuesday and I'm STILL sore. I realized after the fact I really didn't stretch. But I don't know how or how many times to repeat a stretch. Are there some things you all could suggest?
Also, I have no idea what I should be eating (or when) to keep my body fit. I want to make sure I'm at least getting the proper nutrition before and after the workout.
Also, what are somethings I can do in between classes to keep those muscles ready? The reason for my taking the class so infrequently to start is because of scheduling conflicts. So I can't take more classes than that for now. But I do have access to a gym almost every day. I will be taking some workout aerobic/cardio type classes but I don't know if it works the same muscles.
Also, what are some good bike shorts that will protect me from the saddle. Two days later and my butt still hurts. I'm a college student so I'm kinda on a budget. But I'm kinda ok with spending up to around $50 or so if it's a REALLY good pair of shorts that will last. But cheaper the better as long as they do the trick. I've been spinning for over 3 years now, so i know what you talk about!
1. Your tush will be sore for at least a week, and although gel seat pads or cushions may help, it won't be worth spending money on. That goes for cycling shorts, too (the ones that have gel inserts), so just tough it up, after a week your body will get used to it.
2. The thigh/calf/shoulder or buttock pain will still be noticeable, so you must always stretch and warm up AND cool down.
3. Specific stretch exercises for spinning should be done on the bike, as follows,
Hamstrings
1. Place one foot on the bike between
the handlebars and the seat and find a
position where your balance on your
supporting leg is stable.
2. Slightly bend your supporting leg.
3. Square your hips so both hip bones
鈥渇ace鈥?forward.
4. As you exhale, bend forward from
your hips and bring your straight
torso toward your straight leg.
5. Relax and breathe as you stretch.
Switch legs after 30-60 seco
Quads
1. Hold onto the bike with one hand,
using the bike for balance.
2. Grasp the top of your foot or ankle
with your free hand and bring your
heel as close to the buttocks as possible.
3. As you exhale, pull your abdominals
in and tuck your hips underneath you
4. Hold the stretch and breathe. Switch
legs after 30-60 seconds.
Calves
1. Standing directly behind the bike,place the sole of one foot against the bottom of the frame, heel down.
2. Stand erect and lean slightly into the
bike until you feel a stretch in your
calf muscles.
3. Hold the stretch and breathe. Switch
legs after 30鈥?0 seconds.
Glutes
1. Stand facing the bike about 2-3 feet
away and place a hand on handlebar
for stability.
2. Stand on one leg and rest the other
foot above the knee of your standing leg.
3. Flex the knee of your standing leg
and allow your hips to sink back.
4. Feel the stretch in the glutes area of
the crossed leg.
5. Hold the stretch and breathe for 30-60 seconds.
Do these before and after class. Also, a spinning class takes 45 minutes, when you finish, pedal slowly for 5 minutes and then cool down.
Do not eat anything before spin class. Most people get nauseous even after a banana or apple. Do not eat for at least an hour after class, to help your body utilize your reserve carbs before eating again.
You do not need a complex diet, have 5 small meals a day (divide your normal food for a day among 5 smaller meals) and try to keep a balance between carbs, fats and proteins ( 40-45% carbohydrates or carbs, 25-30% protein and 30-35% fat each day).
Aerobics, swimming, elliptical machine or jogging are compatible with spinning. If you are doing weight training, too, do it on days you are not spinning to prevent muscle exhaustion.
Take it slow, be patient, and you'll get amazed by the change in your health and body. Welcome to the spinning world! well stretching is all well and good, and you should definately stretch before spin class, but the reason you are sore is because your quads (legs) muscles have been torn. Its not a bad thing, actually a really good thing. This means that your muscle fibers were pushed beyond what they are used to and tiny muscle fibers have been torn. The body will take a few days to repair what was hurt, and then build up new tissue to protect it from further damage. Thats how you get stronger and faster and leaner and bigger. all that good stuff.
if you have access to a gym, you should definately take advantage of that. keeping your legs in shape will help you in the spinning class. go to www.gymmonsters.com to learn great fitness exercises and workouts. plenty of articles to help you learn how and what to eat and all that stuff.
basically you want to try to eat a good meal about an hour before your workout. Protein and carbs for energy and stamina. Also, you can go to your local Vitamin Shoppe and get a protein powder. Since your on a budget, Ide go with a brand called Healthy 'N' Fit. It's about 20 bucks or so for a 5lb tub of whey protein. Tastes like chocolate milk if u mix it with milk. take that after your workout to help your muscle rebuild. the most important time for nutrition is right when you wake up, and right after a workout.
this is a really long answer so visit that site www.gymmonsters.com. its my website so if you have any other questions, just email me on the contact page.
good luck!
~Stout |
