Seen in the gym: you arrive for the first time in a session of spinning, or becomes a new instructor, and without saying or average word gets to ride. An error, from my point of view, is that you there are certain points that should be remembered always before all sessions.
What are we going to train, how we do it, or a reminder of the posture to keep on the bike should be found between the primmeras phrases of a good spinning instructor before starting a session. I leave a list of five essential points that your instructor should not forget before starting class.
As I have said in other posts, a session of spinning is not only ride the bike and give pedals, but it also carries other types of work: before class to set the session, and after it to evaluate the feedback that students can give us.
The first theme of the session serves us as a warm-up, to begin to roll, let our body that we will submit it to an effort, and go catching the rhythm. Personally I use always the subject of global warming ask attendees to make a series of reminders that you seem to me very important. This is my list of five essential:
Directions to consider before a spinning class
- If the session is performed in a gym where the Group of attendees is not fixed, we should always ask if it is the first day for some students. If so, I usually go to talk personally with that student to explain the basics, help you adjust the bike and give you a bit of confidence.
In addition, the instructor should also know If anyone has any type of injury to assist that person in particular properly. For example, how to place the saddle of the bike if some attendees are back problems.
- Although there is no new one, should be remember how it is must to set the bike: the seat to hip height, distance from a forearm between saddle and handlebar, handlebar at the same height of the saddle, etc. Never hurt to do this reminder, especially doing reference to failures that the instructor has seen in the class (“placed the saddle to the correct height so that your hip dance not too: it may be because it is very high”).
- Explain in what will be the session: What kind of training do we will do? are we going to do fast climbing? is it an intense escalation to work legs power? How many intervals are we going to do? When is the rest programmed? Know these things before starting the session give more security to the student, who knows what it will face during the next 45 minutes.
- Indicate how we will measure the intensity of the work: are they all heart rate monitor? It is normal that not, so we will have to find a way to indicate the effort to which we submit. We can talk about our effort on a scale of 1 to 10 (using the Borg scale), or by using similes (“it’s hard we move the pedals”, “I’m tired but I can hum the theme while I do”…). Let students know how we are going to measure the intensity of the class will help them to optimize results.
- There is always that remember the correct posture to keep on the bike, both before the session as during it, since people tend to relax as the minutes pass. Indications basic as the alignment of the spine, the activation of the abdomen, bring the shoulders down or not to take the weight of the body over the handlebars are very important to optimize the effort but, above all, to prevent injuries.
Other indications that should not miss, but that are not in my “top five”: would everyone carries water to hydrate? isn’t there anyone chewing gum? does all over the world to perform stretches?
In addition to these particulars before or during the warm-up track, the theme of return to calm or cool down might be a good time to get feedback from students: interested in how you have lived the session, if it has cost them much or little effort do it, how they have felt… These small details can help the instructor when designing the next session, and students to give their opinion and form an active part of the class.
All these aspects should be covered before a session, both for the safety of students and to facilitate the work to the instructor.
And you, would give appropriate directions before you begin spinning sessions?