Foam Rolling Exercise Handout

Here’s a great handout that you can use for your regular foam rolling!

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How To Properly Adjust Your Spin Bike

My friend Carrie–and her friend Laura–created this short video explaining how to properly adjust their fitness center’s spin bikes. I found the information extremely helpful and with their permission, am sharing it!

Carrie teaches at the Goldsboro Family YMCA and BellaMorphosis women’s gym at Seymour Johnson Air Force Base. She is a certified Schwinn cycling instructor, AFAA certified group exercise instructor, and NASM personal trainer.

Even though your local fitness center may have different spin bikes, the basic adjustments are the same.

To adjust your spin bike, follow these steps:

  1. Adjust the seat height. Stand next to your bike and move the seat to your hip level.
  2. Adjust the seat height again, if necessary. While pedaling look at your knees. Is your knee lifting above hip height while pedaling? If it is, adjust the seat height so your knee is slightly below your hip.
  3. Move the seat forward or back (fore and aft position). While pedaling slowly, stop your feet at the 3 and 9 o’clock position. If a string was hanging from your knee, it would hit the center of the ball of your foot. Move the seat forward or back to correct this alignment.
  4. Adjust your handlebars. A higher handlebar position is suggested for beginners and lower position for advanced riders.

Have a road bike? Adjustments are similar. Access this link for further information.