A couple of weeks ago I applied for a spin instructor position at the gym I'm going to here in Arizona, did an audition (essentially taught a short, fake spin class which was supes uncomfs, thanks for asking), and got hired to teach spin again!!
I taught for 2 years in Utah, but stopped in January because we weren't sure when we were going to move and I had to commit to another X amount of months. I was able to teach throughout my whole pregnancy, up until I was 37 weeks, and picked up again after Piper was born. I'm excited to teach throughout another pregnancy too! It's something I absolutely love doing, and there's nothing like that feeling (and SWEAT) after teaching a class. It was nice having a little break and dealing with the moving states and the first trimester craziness, but now that my energy is back and I don't throw up all day, I am SO excited to teach again!!
Spin is something I highly, highly recommend to anyone, but especially for pregnant women! You are in control of your own bike, so it's easy to tailor it to your own needs - aka you don't have to increase the resistance/speed if you don't want to. It's low impact on the joints which is important to keep in mind since the hormone relaxin loosens the joints during pregnancy, your core is engaged, and it's a great way to get some circulation and resistance in.
I like doing my own little spin workouts outside of teaching to get in some cardio. It's an easy way to get in HIIT (high intensity interval training) too! Below is a little workout you can do if a) you're wanting to switch things up or b) you've never been to a spin class but want to get a lil' taste of what it's like.
***This doesn't include a warm up or cool down, so make sure to do that on your own.
*RPM: it's essentially how fast you're pedaling. If the bike you're using is older and doesn't tell you the RPM, don't worry about it. If it does, pay attention to those numbers I give you for each song.
*Intensity: spin is great because every person, no matter your level, can get a great workout. On a scale of 1-10, 1 being the easiest, and 10 being the hardest you can go, try and shoot for the numbers I give for each song. For some people level 7 may be at a higher resistance than someone else's level 7, but you should both be working the same amount...if that makes sense.
- S&M - Jumps. Alternate between cycling in the saddle, and cycling out of the saddle, switching every 30 seconds. This should be moderate/high intensity - so 6/7 on a scale of 1-10. When you're out of the saddle, make sure your hips are directly over the seat.
- Runaway Baby - Sprints. During the chorus increase the speed to 110 RPM. If you go over that number, you need more resistance. If you are under that number, bring the resistance down a bit. You should be at 110 RPM the whole chorus (during the fast part), and recover in-between.
- Chains - Remix - Hill climb. Slowly increase the resistance, starting with a intensity of 5 and finishing around 8/9. The last 45 seconds should be a heavy resistance that you can only maintain for the remainder of the song. Try increasing your resistance every 30/45 seconds.
- That's What I Like - Out of saddle speed work. Try to stay out of the saddle the whole time. Moderate resistance (6/7 on a scale of 1-10). Increase speed during every chorus, and maintain that speed for 45 seconds. Aim for 110 RPM.
- Call On Me - Ryan Riback Remix - Rolling hills. Start at intensity level 6/7, RPM should be around 80. Increase resistance every 30 seconds, and get RPM to 60. If you are over that, you need more resistance. If you can't get there, bring your resistance down a little. Repeat 30 second intervals of high to moderate resistance the entire song.
- Pumpin Blood - Sprints. During the chorus increase the speed to 110 RPM. If you go over that number, you need more resistance. If you are under that number, bring the resistance down a bit. You should be at 110 RPM the whole chorus (during the fast part), and recover in-between.