spinning and legs

[lala1]

I have just started a spinning class (and LOVE it, BTW!). My legs are getting quite a workout, but I suspect that it is mostly my quads. I am spinning 2X/week and incorporating the GS UB 2X a week. One day I'm doing some kind of circuit. My final exercise day I want to focus on my legs. So, what exercises should I be focusing on considering my quads seem to be getting quite a workout already. i appreciate your advice!

 

[Debra L]

Are you Spinning with clipless pedals? If you are & your form is good, meaning pulling up not just pushing down, then your hamstrings & glutes are working. Ask your instructor to evaluate your pedal stroke. Lots of people ride with too low of resistance under the misconception that they're working their legs hard because they're flying.

Off the bike, be sure to chose a lower body workout that isolates the abductors & adductors. Don't neglect core work either.

Debra

 

[lala1]

The pedals have toe clips and our instructor reminds us to pull as well as push. So, I should add adductor and abductor work. What about step-ups, squats, lunges or would these be overkill with the spinning?

 

[atiman]

I spin 2x a week, as well as stepping, kickboxing and various other cardios using machines. I do, however, do a full lower body workout along with a step/cirucit once a week. Most times my lower body workout is heavy (at the gym) and other times it's endurance based. I spin M and Wed, so I (prefer)to train legs on Friday.


Namita

 

[Debra L]

The clips/baskets don't allow you to use your hamstrings & glutes as much as the cleat systems. If there are bikes that have the clipless pedals, & you really enjoy the Spinning, buy cleated shoes so you get a better workout.

I suffered a lot when I switched from toe clips to cleats on my road bike. An amazing difference.

If clipless pedals are not available, be sure to get hamstring & glute work off the bike. I would do a complete leg workout but maybe limit the work on the quads so you don't get a muscle inbalance. Your non-Spinning cardio workouts should be factored in as well.

Debra

 

[dukechick]

Hi There,

I started spining a few months ago and I am hooked!! I usually spin 4 times a week, and I must say that I feel like my legs are getting a good workout from that alone!! Because I use a fair amount of resistance on the bike when I am spinning, I don't want to heavy lift on my legs for fear they would get too bulky. So, inaddition to the spin classes, I am also doing kickboxing (usually once a week), running (when it's nice out), Cathe circuit (bootcamp, circuit max, or HSC once a week), Upper Body Pyramid (once a week), and we have something at our gym called REP REEBOK, which is a circuit weight routine, that I do once or twice a week. So, I would say I am lifting moderate for the lower body twice a week, no heavy lifting at all. Also, I have started to incorporate a separate ab workout twice a week--want to see if I can sculpt my abs like other parts of my body!!

Good luck to you!

DukeChick