SPINNING INFO

Spinning is an indoor cycling program, that is more like a high-powered aerobics class than a relaxing ride out. Created in 1986 by Johnny Goldberg whilst he was training for the Race Across America, this is a great workout for people at any level of fitness.

A Spinning class lasts for 45 minutes and is led by an instructor, who is also on a bike. He or she will set the course to energetic music. The instructor cues each participant to change the resistance to simulate going up and down hills, and to get out of the seat to climb or sprint. The beauty of spinning is that each participant ultimately determines the intensity of the workout. The bikes have a variable resistance that requires adjustments by the participants following the instructor's cues. If you aren't in great shape, or aren't very strong, simply use less resistance. If you are a serious cyclist and want to keep strong in the off-season, use more resistance.

To help you ease into the indoor cycling experience, remember the following.....

Take Control of the Ride. Don’t come out of the gate too fast. This is the most common mistake beginners make. Pace yourself! Come Prepared. Wear comfortable clothes, including padded bike shorts and low-top shoes with stiff midsoles (cross trainers or cycling shoes). Bring plenty of water and a towel. Talk to Your Instructor. Describe your fitness history, goals and injuries. Ask about proper posture and learn how to adjust resistance and speed. Make sure your seat height and angle are correct. Make a commitment. Don’t let initial discomforts scare you off. Try this activity for several weeks, rather than giving up too soon. Indoor cycling may provide just the boost your fitness program needs--so get on your bike and ride!

The strongest motivating factor of the Spinning program is the search for liberation or independence....

It follows that the greatest Spinning instructor is only as great as his or her ability to impart that independence to a participant. Since all instructors are not equal in their ability to motivate and inspire a participant to transcend a bad day at work or an uncomfortable saddle, the degree of independence imparted from instructor to participant is based upon the degree of instructor experience.

An instructor can guide participants in the right direction, but ultimately, the participant must discover his or her correct heart rate training based upon individual heart and recovery rates, and natural rhythm. While mechanical rhythm is set by tempo, timing, and the beat of the music, natural rhythm is something you feel inside yourself - - an inherent knowing when to sit down, stand up, speed up and slow down, all based on how you feel in the moment and how your body feels.

Studio Cycling, the name of the latest indoor cycling training system, for people of all fitness levels. Led by a trained instructor, Studio Cycling program rides combine a foundation of basic cycling movements with motivational coaching techniques, breathing awareness and heart rate training in specified Energy Zones. Participants burn an average of 500 calories in 40 minutes of non-impact, individually paced, cardiovascular exercise. Inspirational music and a fun, motivating environment ensure an enjoyable, safe and effective journey for all participants. Classes are performed on a specially designed stationary bikes. The Spinner bike allows students to control their exertion level while still enjoying the motivation of a group setting. These innovations create a unique experience that has transformed the essence of group exercise.

Am I in good enough shape to participate in a Spinning ride?
Two of the primary benefits of the Spinning program are that it welcomes participants of all fitness levels, and that you don't need any specialized skills, just the ability to turn the pedals! The Spinner bicycle allows you to set and maintain control of your own resistance - you can conduct every ride at the pace that is right for you. Although Spinning program sessions are conducted in a group setting, you don't ever have to "keep up" with anyone, including the instructor. It is not uncommon to find elite bicycle racers pedalling alongside new riders during a Spinning training session. Everyone starts and ends at the same place and meets their own fitness goals Note: If you are new to exercise or have any medical conditions, you must consult with a physician before engaging in any form of cardiovascular exercise.
Spinning Myths
Participating in Spinning classes is one of the best ways to get in great shape, but common misconceptions may be keeping you from trying this great program. Here, we have dispelled a list of the common myths to ease you into making the decision to begin riding.
“Riding a stationary bike is so boring!”
Spinning classes were created to take the boredom out of stationary cycling! The group environment coupled with fun, motivating music makes a 40-minute class fly by. Certified instructors are trained to coach you every step of the way so that your mind and body are engaged throughout the entire ride.
“I've seen people in those classes - they look like they are being tortured! I can't keep up with that intensity!”
Every bike is equipped with a resistance knob so that each participant can choose what resistance they want to use as well as how quickly they want to pedal. Instructors are there to inspire and motivate the participants, but each rider is in complete control of their own intensity. The Spinning program also utilizes heart rate training to gauge exercise intensity and prevent over-training.
“My thighs will get huge!”
Cycling is an endurance activity, not a muscle builder. In order to build big muscles, you must work with extremely heavy resistance and do few repetitions, but a typical Spinning class isn’t like that: Spinning is a high repetition, low impact exercise, In which you are required to pedal thousands of revolutions, at light to moderate resistance. Within 6-8 weeks of participating in Spinning classes you will notice that your thighs are not bigger, but more defined and lean, as you lose the fat tissue surrounding the muscles.
“I have to get in shape first, before I start to take Spinning classes!”
The best way to get back in shape after a long absence from the gym is to participate in exercise that allows you to start slowly and progress carefully. The Spinning program is the perfect prescription for "couch potatoes"! Riding a bike is very gentle on your body because there is no impact on your joints and muscles. And since riders can control their own exercise intensity, taking it easy is easy!
“Don't I need special "gear" to begin participating in Spinning classes?”
No special gear is required. As with any exercise class, wear breathable, comfortable clothes for easy cooling, and bring your water bottle to stay hydrated.
“I've heard that the seat is very uncomfortable!”
Some riders find that wearing padded cycling shorts or using a gel-filled seat cover is the perfect way to introduce your butt to the saddle. You can either sit in the saddle or stand on the pedals as a way of giving your body a "rest" from the seat. As you get more fit on the bike, you will find that your discomfort disappears.