1. Not Staying Hydrated

Dehydration is a serious concern in any sport, and the same holds true for your neighborhood spin class. The American College of Sports Medicine (ACSM) recommends drinking water regularly throughout an exercise routine. This is to prevent loss of electrolyte balance that occurs from sweat. If you’re cycling for an even longer class, you should keep a sports drink handy. These drinks are full of nutrients that give you more energy and endurance. (Make sure to check the label for added sugars and serving sizes, so you’re not just drinking empty calories.)

2. Not Fueling Up Properly

It’s important to grab a bottle of water before you head off to spin class and reach for it regularly during the routine. However, you should also be mindful of what you’re eating.

Spinning is an intense cardio workout, so plan your meals and snacks accordingly. Good pre-workout food should be low in fat and sugar, moderate in protein and high in carbs.

Don’t scarf it down right before spinning: give your body 60-90 minutes to digest! After spinning, you should snack on something that also has a lot of carbs and protein. 

3. Forgetting to Stretch

Stretching is as critical as rehydrating and eating properly. It gives muscles a chance to relax and recover from strenuous activity. Your spin class will most likely end with a stretch routine, but you should get flexible before you even arrive to prevent injuries. Start by focusing on loosening your neck, shoulders, and lower back since you’ll be bent over on the bike. From there, you should relax your wrists: they will get locked in place as you grip the handlebars. Finally, wake up your legs to prepare for an intense bike session. Shake out your glutes, then hold a chair pose while sitting on one leg. Hold for a count of ten on each side.

Stretch it out after class by following your instructor’s guidelines. Then add your own moves so you can relax your sore muscles even more.

Post-class stretches should concentrate on the groin area since you’ve been sitting for 45 minutes (or even 60 if you go for the more hardcore classes). A particularly good stretch is the “frog” pose: squat deeply with your knees about shoulder-width apart. Hold your knees open with your elbows.

Hip stretches relieve tightness in that area, which also improves your range of motion and makes your glutes stronger.

4. Amping Up Too Fast

It’s easy to get swept up in the lights and music that come with every spin class. That Top 40 remix isn’t on the playlist for nothing! Your instructor will encourage you to switch it up: sometimes you’ll be pedaling like your heart depends on it, and other times you’ll be moving at a much slower pace. Follow the instructions as much as you can, but also trust your body.

If you’re going too hard for too long, you might incur Rhabdomyolysis, or “rhabdo.” This occurs when over-worked muscles release their fibers into the bloodstream. It’s more likely to afflict first-time spinners, so if you start to feel pain during class, don’t shrug it off as inexperience – slow down.

5. Staying in the Back

Motivation is key when it comes to fitness – you need to have a reason to keep hitting the gym. This could be an internal reward system, such as a “cheat meal” once a week, or going with friends to keep you honest. At the spin class, sitting in the front row is one of the best ways to keep inspired. It’s free of distractions: you’re connecting directly with the instructor and can focus on your form in the mirror. This makes for a more effective workout and one that you’ll definitely want to repeat.

Spinning has a multitude of fitness benefits. You can burn up to 800 calories per class, and also improve your heart health through cardio. Improve your spin class experience by remembering to prepare adequately before and after by eating right, drinking water, and stretching.

Once you’re in class, book a bike at the front to amp up your motivation. Not only is spinning class good for you, but it’s also a whole lot of fun.

About the Author:

Mike Jones started working out in order to lose weight. Given that he enjoyed cycling, he found spinning to be the right indoor physical activity for him. He launched  exercisebikesexpert.com in order to help anyone who wants a stationary bike but doesn’t know what to choose. 

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Quick Stats

Name:  Tamara Kester
Age:  22
Height:  1.69 m
Competition weight:  54 kg
Current weight:  57 kg
Current city:  Johannesburg, South Africa
Occupation:  Personal Trainer

How long have you been training consistently for and have you always lived a fit and healthy lifestyle?

I have always been a sports fanatic and was involved in competitive sports from a young age.  I only began the gym side of things about 2 years ago.

What do you love about it?

I love the way being fit and healthy makes me feel!  A healthy body is a healthy mind.

What competitions have you competed in and your placings?

2012 Season

• H&H Classic, Fitness bikini, 4^th
• Ifbb Gauteng North Provincials, Fitness Bikini, 3^rd
• Mpumalanga Nabba Championships, Miss Beach bikini tall, 1^st
• Nabba SA Championships, Miss Beach bikini tall, did not place

What made you decide to start competing?

I had always excelled in the sport I had been competitive in.  I wanted a new challenge, both physically and mentally.

What are your future plans?

I have just finished studying to be a personal trainer so that in 2013 I will be gaining experience as a trainer, as well as bettering my physique for competition.  I am also planning on studying Bio kinetics at TUKS and am aiming to work with athletes in the High Performance Center, where ultimately, sports conditioning will be my main focus.

Take us through an average day of yours:

• 6am wake up, eat breakfast and pack lunch for work
• 8am- 5pm… WORK WORK WORK (eating my many meals at my desk)
• 6-7:30pm is spent at the gym training.
• Eat dinner before 8pm
• Shower and then dig into the books.
• 9:30pm bed time

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

My basic diet on season consists of egg whites and oats, chicken breasts, green vegetables, almonds, green apples, steak and hake whilst limiting salt, sugar and dairy intake.

My basic off- season diet is basically the same, I just allow myself more cheat meals during the week.  I don’t think it is possible, nor necessary to restrict yourself continuously especially seeing as my off season consists of higher intensity training and the extra calories are needed to build that extra muscle.

Do you believe in completely eliminating unhealthy foods from your diet, or rather not eliminating them just limiting them?

I don’t believe that it is healthy in our day in age to eliminate unhealthy foods completely.  The way I see it is that humans adapt, and we have adapted to the foods that are put on the shelves, the steroids that are pumped into our meat, the pesticides that have been sprayed on our crops and the preservatives put into 90% of our foods.  Everything in moderation is perfectly fine!

Do you believe in using supplements?  If you do, what would you say to a woman starting out thinking she needs to take many supplements in order to lose weight?

I am proud to say that I used absolutely NO supplementation whilst  ‘on season’.

“If you follow the right diet and training program, supplements are not necessary.”

At the moment I am only taking a whey protein shake to try to build some extra muscle fullness.  The Optimum Gold Standard whey is expensive, but worth it.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I believe in quality not quantity.  If you know what works for your body, your sessions should be quick.  I do about 30 mins weights, 30 mins cardio on and off -season.  Leg sessions are an hour, and cardio close to competition goes up to an hour.

What’s your favorite form of cardio?

Haha Nobody likes cardio, but my best would be spinning.

What would you say are the three best exercises women should include in their arm work outs to get toned, strong arms?

• Concentration curls for biceps
• Dips for triceps/chest
• Side lateral raises for shoulders

Fitness models or bodybuilders?

I am a Jay Cutler fan!!! I also like Kai Greene and believe next year is his year for the Mr. Olympia title.

Favorite female fitness icon(s):

I am going to be really predictable and mention the common favourite, Jamie Eason!

Favorite Quote:

“That one hour spent in the gym is important, but the key to seeing results is how you spend the rest of your 23”

How do you stay motivated with your training and when you have to diet, and avoid giving into cravings?

I appointed myself a motivational gym partner and trainer who would keep me going. Regarding diet, I would Google the nutritional info of the food I was craving haha!

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

When my mother quit smoking and I asked her what made her quit and stick to it, she said,

“You have to WANT to do it”

So, If you’re not sure about it and already have doubts, you will not succeed.  Your mind set is everything.

Where can people get hold of you?

• Email: tammykester[at]live.co.za
• Facebook: Tamara Leigh Kester

The post One on One With Tamara ‘Tammy’ Kester appeared first on FitNish.com.