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Spinning
What is it?
Spinning® is a high-intensity aerobic workout started back in 1987 by
Johnny G. and is by far one of the greatest ways to keep your ride competitive
and stay in shape. For those who haven't heard of it, Spinning® is a
class on immobile bikes which simulates an actual ride, the main difference
being that you can't coast; if your legs stop, so do the pedals. The instructor
leads, telling you when to change resistance (add or take off) or speed
(measured in cadences, the number of revolutions per min), as well as providing
assistance in setup and throughout the ride.
What it is not!
Spinning® is not conducted on seated stationary bikes
or wind machines that have all sorts of heart rate monitoring feedback and
level control. A spinner bike is specially designed to simulate a road ride.
Each spinner is different, however if you want the best, look for the Johnny
G Schwinn spinners at your local health clubs (Most clubs use the Johnny
G Pro model). Only licensed clubs have permission to carry this line of
fitness equipment.
The Atmosphere:
Even though Spinning® is meant to simulate an intense road ride, there
are many more benefits of a spinning class that a road ride simply can not
offer you. For starters, you are in a class with about 20-30 people (sometimes
more depending on the size of your club). Being in a room with other spinners,
that you may very well know if you spin every week, gives you a sense of
motivation. Second, the temperature is always the same. There are no harsh
elements such as snow or rain, although they have their moments. Third,
the lights are off and the music is blasted! Each instructor has their own
choice in music, so finding one that plays something you want to ride to
is key (over 35,000 worldwide). Try to select an instructor that plays techno
or trance music where there is no pause in between tracks (It's hard to
keep a smooth rhythm when the track stops for a few seconds and starts back
up again). Lastly, you have an instructor that will make you sweat! Once
you hop onto that spinner, the lights go out, and door shuts, the instructor
bascially owns you for the duration of the class (approx 45-65min). His/her
primary purpose is to kick your ass into shape!
Here are just
some general tips to make your spinning experience more beneficial:
1.) Make sure you get there in time to properly
setup your bike and ask if you are unsure about the adjustments on that
particular bike.
2.) Always do a minimum of about ten minutes
warmup with some tension(This will be one of the few times when your resistance
is below 40% of your max).
3.) Drink plenty of water before, throughout
and after the ride, 16oz during it alone is suggested.
4.) Even if it is not required, a towel is
nice to have.
5.) Speed isn't what is always important.
You want to keep your resistance at least 30-40% throughout the ride.
It is up to you to challenge yourself and you're not doing this with a
low resistance even if you are going 3X as fast as everyone else. Better
to keep a steady pace which you will be able to maintain for the entire
time with a large increase in resistance.
6.) Make sure you have at least 50% of your
max resistance when you go up for a run or fully out on the handle bars.
You can seriously injure your knees, as well as slip out of the pedals.
Transistion slowly, your weight should push the pedals down but not instantly.
If this is happening, add more resistance.
7.) When you are up out of the saddle, balance
your weight in between the pedals, keeping your hands light on the handlebar
8.) Throughout the ride, keep mentally checking
that your knees are continuing to remain turned towards the bike and your
feet are flat, no pointed toes. Make circles with the foot, not only pushing
but pulling with each leg, the legs working like a piston smoothly and
fluidly.
9.) Your arms should be like shock absorbers,
never stiff or straight.
10.) Control your breathing by deeply inhaling
through the nose and exhaling through the mouth. Besides an occasional
glance at your knees and feet, keep your head up and forward. Your legs
will recieve more oxygen at a quicker rate and have more power. Keeping
your head down during a ride will result in cardiovascular and eventually
muscle failure!
11.) If your legs do become fatigued, back
off your resistance and/or speed for a little bit, recover and then increase
them again
12.) It is good to push yourself, but don't
over do it. Moderation in all things.
13.) Thoroughly stretch out arms, legs, neck
and shoulders, even if your class does not.
14.) Spinning®, not only the ride itself,
but picking out a good bike and setting it up does take some getting used
to, even for people with biking experience. Realize that and don't worry
about keeping up with others in the class. Go at your own pace. While
a gear for some people may be one entire turn on the resistance knob for
some, for others it might be only a slight nudge. Stick with it and you
will see dramatic improvement not only in the resistance and speed you
can handle in the class itself, but also in your overall stamina and fitness
and lastly your actual riding.
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