New Year’s Resolution? One of the most common and popular resolution is weight lose and I have one workout that I highly recommend – spinning! Ever heard of it?!
Here is a definition of spinning according to Wikipedia:
Indoor cycling is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting.
I’m a spin fanatic! After the recommendations of my instructors and fellow spinners, I decided to get Johnny G spin-certified through Mad Dogg Athletics. It was an 8-9 hour course that I would suggest to anyone who is seriously considering becoming an instructor. More information on becoming certified can be found at www.spinning.com.
The Benefits of Spinning:
1.) Spinning makes your heart pump at 80 percent of its capacity as opposed to 50 to 65 percent normally. This improves all your metabolic functions like digestion, repair, etc.
2.) A one hour spinning session can burn anything between 800 to 1,200 calories per session. This doesn’t mean you gorge on food and then spin four hours a day. It’s important to note that your body can only tolerate 1 hour of spinning a day.
Considering giving spin a try? Here is a little dialogue of how an average class runs:
Warm up
Everyone has their bike set up, seated, in hand position one, shoulders relaxed, arms down and starting to pedal as the beat of the music begins — the warm-up session is started.
Low resistance to begin with as a small amount more is added on for stability and to get the legs pumping. There is a resistance knob on all bikes and is manually operated. By turning the knob, you can fix the resistance at a level that feels best; listen to your body. By being able to control the resistance, your body exerts at the level at which it can perform best; at the same time, you do not under-perform.
Warm up lasts approximately 5 minutes.
Work those muscles
From the warm up we launch straight into the workout and don’t stop until it’s time to cool down. You will be taken through various speeds and positions of cycling, which ensure your back, feet and stomach get excellent exercise, keeping in mind your capacity and body type. Remember your core! (What is your core? Click here.)
As the simulated terrain changes from standing hill climb, seated climb, flat road standing, etc, there is never a dull moment. Spinning is a cardio workout for the overall conditioning of the body.
The instructor will direct you with cues, such as when to stand and sit, as well as demonstrating the proper stance(s) used throughout the workout. Your legs should never stop cycling!
Keep drinking water and let the glucose pump your body; don’t let the cycling cease. The instructor not only directs but provides encouragement and inspires you to work harder.
Let’s not forget all this is happening while the driving force behind the class is the beat of the music that helps to drive you to perform better.
How much ever fun it may sound, spinning is tiring and strenuous. For newer spinners, you may be praying for the clock to reach that one hour mark; time may seem to be playing tricks with you.
And then before you know it … your time’s up!
Cool down
You start to slow down your pace but still cycling; decreasing the resistance and gradually start on an easy, rolling phase.
Stretching
The last, best and most important part of the work out!
While seated in the sadle, you stretch your leg and hand muscles to ease them of the pain and tension. By the end of the one hour spinning session, sweat will have enveloped your body like water on a fish, so beware!
Posted by Marissa on January 22nd, 2008
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