How To Get The More Out Of Your Gym Time!

Your gym time is precious. Here’s how to make the most of it.

- Jaclyn Emerick

GO HARD AND FAST IN SPIN CLASS

I often get asked if riding faster or with more resistance is better. Really, you need both to get lean and firm. Here’s how to do it right.

NAIL YOUR FORM Look between the handlebars so your neck is in a neutral position. Drop your shoulders, lift your chest, soften those elbows towards your sides, and roll any creases out of your wrists. Engage your abs to lift your torso and power your stroke. Point your knees ahead; drop your heels. When seated, pull your butt to the back of the saddle to activate more muscles. When riding out of the saddle with your hands on the end of the handlebars, your hips should be over the seat.

CLIMB BETTER When riding with heavy resistance, push flat feet forward and then down, “scraping” them along the floor. Then pull the knees back and up towards the handlebars. This divides the work between the front and back of your legs. Keep it smooth. If your stroke gets choppy, move a little faster or dial down the resistance.

SPRINT SMARTER To pick up speed, stay centred on or over the saddle, and squeeze your abs to eliminate most of any bounce. If you exceed 105rpm, add resistance.

QUIT THE EXTREME PLANKING

You know that guy in California who held a plank for more than five hours? Don’t try to emulate him. Unless you’re doing it for bragging rights rather than fitness gains, most studies and experts say that you don’t need to hold a plank for more than two minutes. In fact, researchers at the American Council on Exercise have reported that going beyond 30 seconds doesn’t offer extra benefits. That’s because it’s more likely that your form will go to crap before you can eke out any more sculpting. Instead, bang out those planks with these ideas to get firmer faster.