Get on Your Bikes and Ride!

I love Spinning®, so I am very excited to write this post. I tried my first Spinning® class in 1997 and I was hooked from there. I became a certified Spinning® instructor in 2002 and currently teach seven Spinning® classes per week. There are other versions of indoor cycling classes, but Spinning® is a trademark name, so an instructor must be certified though Mad Dogg Athletics (www.spinning.com) for the class to be called Spinning®.

Spinning® was founded by cyclist Jonathan “Johnny G’ Goldberg, who in 1989 opened his first studio in Santa Monica, CA. He later, with a partner, founded Mad Dogg Athletics to train and certify instructors in his program.

Spinning® is a type of Group Fitness class in a special studio with bikes. Generally the music is loud, the lights are dimmed, and the energy is high. It is an amazing and fun workout option available at most fitness clubs. The class generally lasts 45 minutes and is led by instructors who guide participants through a series of phases, from warm-up to more challenging phases, to a period of peak effort followed by a cool down.

The intensity of the workout is influenced by; cadence (pedal rate), resistance (which is controlled by a red knob and is adjusted throughout the class to make pedaling easier or more difficult), and body position (seated vs. standing).

The Spinning® program identifies five Core Movements (note that I reference ‘hand positions’, it is important for the instructor to show these to you before starting the class).

1.  Seated Flat:  This is the most basic movement in the Spinning® program and it helps build strength, stamina and a strong fitness base. It may be done in hand position 2 or 1.
2. Seated Climb:  In hand position 2, resistance (hill) is added to challenge the lower body, targeting the butt and hamstrings for strength and definition.
3. Standing Flat: This is an upright, standing run performed in hand position 2 with light to moderate resistance. Core muscles are engaged to stabilize the body, giving you a nice strong stomach in addition to toned legs.
4. Standing Climb: This is the only safe position to be in hand position 3. It is an out-of-the-saddle hill climb using heavy resistance to challenge the quadriceps.
5.  Jumps: Jumps are performed in hand position 2, transitioning in and out of the saddle in a controlled manner.

I tend to use these advanced movements, based off the basic core movements, since they are fun and challenging. Running With Resistance, Jumps on a Hill, Seated Flat Sprint, and Standing Hill Sprint.

The Spinning® program also indentifies five Energy Zone™ programs which are specific ‘types of rides. They are Endurance, Interval, Race Day, Recovery, and Strength. As with the majority of instructors, I tend to teach my classes as Interval since this is the zone where the class will sprint, run, climb, and jump all in the same ride, but there will not be definable pattern to the exercises. I find that the other zones of doing just one type of ride can become boring, and intervals tend to burn the most calories. I will write about High Intensity Interval Training (HIIT) in a future post, but for now take away that you tend to burn more calories even after your workout is done due to excess post-exercise oxygen consumption (EPOC, informally called after-burn).

Now that you know what Spinning® is, here are some reasons why you should give it a try:

• Cardiovascular Health – It is a wonderful, fun way to burn about 400-500 calories in a 45-minute class. Great for your heart and lungs!
• Great for All Levels of Fitness – You control the amount of resistance, so you can progress gradually. Also, it is easy to follow so you don't feel out of place for not knowing an aerobic routine.
• Time Flies – It is so much fun and the music is loud and motivating. Before you know it, the class is over and you are done!
• Low Impact - Spinning® keeps the pressure off of your knees and feet, so it is a good workout for those who cannot use the treadmill or elliptical because of arthritis or other orthopedic issues.
• Toned and Defined Legs – In addition to relatively fast weight loss from the cardiovascular benefit, Spinning® uses large muscle groups in your legs. Before long your thighs, hamstrings, and calves will begin to really show lean definition
• The Additional Core Workout - In addition to the major leg muscles, you abdominal muscles are also used. Over time you will begin feel your entire body begin to tighten up as well.
• Mental Health – It is a great way to release bottled-up emotions, release stress, and clear one’s mind. Plus strong friendships tend to develop in classes. I even know of a couple that got married as a result of meeting in a Spinning® class.

I strongly suggest trying a Spinning® class. It is so much fun, and you will easily see why people become addicted to it. Don’t be intimidated by all of the hard-core participants. They were once beginners themselves. Make sure to get there about 10 minutes early so the instructor can help you get properly set up on the bike. Also, feel free to remain seated for the entire first class, that is a great way to get used to it. You will be one of the ‘hard-core’ in no time! And most of all, HAVE FUN!

Enjoy a strong, healthy week

XOX