Spinning

Spinning refers to a group of stationary cyclists who are directed by a certified Spinning instructor. Because Spinning is a non-impact workout it is safe for people of varying ages and fitness levels. Using a specially designed stationary bike helps create a unique exercise program for both the body and mind.

A series of cycling movements provide the participant with both a physical and mental workout. The Spinning bike is intended to imitate an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals outfitted with clips or cages and an adjustable bike seat. The force of your workout can be changed by adjusting the resistance knob on each spinning bicycle.

An average Spinning program would last approximately 40 minutes with a qualified Spinning instructor. Often instructors will lead you through a simulated bike ride with steep hills and rolling pastures in order to spur you on to work harder. Depending on the center where you attend your Spinning class, you might watch a bike trail on TV monitors and/or listen to music that simulates road conditions that one might experience on an average outdoor bike ride. The Spinning bikes can be adjusted to account for the difficulty of the “trail” that they are riding on.

A heart rate monitor can be worn during your Spinning workout in order to keep track of how hard your body is working, and during the aerobic part of the workout, the monitor will help tell you if you have reached your target heart rate.

Just like most other aerobic workouts, a proper Spinning class should begin with a warm-up routine and end with a cool-down segment, including stretching exercises.

Who can Spin?

Spinning is good for most people and because it is a non-impact exercise routine, it’s good for all ages and fitness levels. Spinning does not place stress on the joints of the body, and it is not a competitive sport, so it’s very enjoyable.

How many calories will I burn?

Of course results for each person will vary based upon the intensity and length of the workout, but research has shown that during an average 40-minute Spinning workout most people will burn about 500 calories.

Pros

• Spinning can improve caRDIovascular health and develop muscle tone and endurance. Spinning also works a variety of different muscle groups, including the quadriceps, hamstrings, calves, hips and abs.
  
  
• Each Spinning participant decides how hard they want to workout, and each person adjusts the speed of their own bike. This creates a non-competitive environment.
  
  
• Spinning is not affected by the weather, so Spinning can be done year round.
  
  
• Spinning is not complicated. You won’t have to learn complex dance steps like some aerobic workouts, so you won’t have to feel like you can’t do it.
  
  

Cons

• Classes can be pricy depending on where you go. Call 1-800-847-SPIN, to find a Spinning class near you.
  
  
• In order to Spin, you must use a specially designed Spinning bike, so if you want to do it at home, you have to purchase a Spinning bike.
  
  
• Can cause soreness in the buttocks in the beginning; you can purchase special bike shorts and/or gel seats to help make it more comfortable.
  
  

Spinning Safely

Even though Spinning programs are not hard to learn, all participants should follow these guidelines in order to Spin safely:


• As always, talk to your doctor before you begin any new exercise program.
  
  
• Learn how to operate the Spinning bicycle safely. Make sure to learn how to stop the pedals, in case there is a problem.
  
  
• Check to make sure that the Spinning bike is in good working order and that it is set properly for you before you ride it for a class.
  
  
• Seat Height: Knees should be slightly bent when positioned at the bottom of the stroke pedal.
  
  
• Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms in a comfortable distance from the handlebars.
  
  
• Start out slow and then increase your speed as you become more comfortable.
  
  
• If you start to feel dizzy or faint, gently stop the bike and tell your instructor right away.
  
  

What will I need for my Spinning workout?

• Wear a cotton shirt and socks to help soak up sweat. Shoes with more of a stiff ole are best for Spinning.
  
  
• To prevent soreness in the buttocks after riding, use padded bike shorts and/or a gel bike seat. You can find these at most sporting goods stores.
  
  
• Make sure to drink plenty of water while you work out. A bottle with a sport top is a good idea.
  
  
• Also bring a towel to help you wipe up any perspiration.