No it is not another word for twirling anymore. Indoor cycling or Spinning is a form of high (HIGH!) intensity exercise that uses a stationary bike modelled similar to a road bike. Combine the elements of group fitness, a running group mentality of push, and a lot of sweating- you get spinning. Since its invention in the 1980’s by the one and only Johnny G (Jonathan Goldberg), spinning has rocked the world creating cycling training not only for cyclists but for your average Joe. Many companies has tried to duplicate Johnny G’s program but still nothing is more successful then the Mad Dogg Athletics original style of spinning.
Using your heart rate (look at the previous post on heart rate monitors!) your class and set goals. Different simulations are created using alterations in resistance, cadence and riding style. Now if you don’t have a heart rate monitor then you can use a RPE scale (rating of perceived exertion scale of 1-10 or other), but as an indoor cycling enthusiast and instructor I can tell you that it makes my job a lot easier when my students have a HR monitor.
A basic class will take you through a warm-up, flat, climb, run, standing, jumps and sprints- but really this is up to the instructor and level of the class. What I love about indoor cycling is that you define your class. Although I always encourage my student to challenge themselves and push, it just might not be your day to do so. What attracts many too spinning is that you control your resistance ‘knob’ therefore a 7/10 on a Monday might be a lot higher than a 7/10 on a Friday. The other great thing about spinning is that students can maintain a moderate aerobic level while others can push it to the max with an anaerobic activity.
In my opinion that hardest thing about spinning is finding the perfect setting on your bike. Each student needs to customize where there seat sits, height of seat and handle bars. It may take a few rides to find what is perfect for you. Once you have got this down, I promise you will love spinning, not only for its great calorie burning (Mondays class burned 700cal in 1hr) but also the fact that it is relatively easy on the body. There is no impact on your knees, or hips and you work toward strengthen your core, hip flexors, quads and hamstrings.
Trust me, not all spinning classes you will go to are great. As an instructor I love to try classes out around town to get a taste at different studios, and believe it or not there are some crazies out there. Really, ladies and gentlemen do we need to do bicep curls with our water bottles? Or sing along to your crazy song selection? NO! Your ride should be about YOU! Most studios will let you try a class for free, this way you can see if you like the bikes, environment and most importantly the instructor.
My hints for your best Spinning experience is to bring a towel for your sweat, you will need it. Ladies at first you won’t love the seated work, but push through it gets better, if not there are cycling shorts that you can purchase. Drink lots of water to stay hydrated. BREATHE!!!! Always make sure you complete a full pedal stroke or ‘circle’. You want to create a continuous, non-impact movement throughout the entire full circle to generate the most power and use your energy effectively. When it starts to burn, visualize! Either place yourself in a race situation, or imagine yourself outdoors conquering whatever terrain you are cycling at. At the beginning of class, talk to your instructor. Ask them questions regarding indoor cycling and see if they really know their stuff. Always make sure you stretch after class, even if your late for a meeting or class, you need to stretch. Make sure you always stretch these muscle groups: hamstrings, quads, calves, hip flexors, lower back, piriformis/glutes (BUTT!), and iliotibal band.
IT Band Stretch. Do IT!
Most of all I want you to have fun! I tried spinning to mix up my workout. I was getting bored of running outdoors, hated the treadmill and could never get on any other cardio equipment when I was at the gym. Let me tell you, I hated my first class, I had never pushed myself that hard cardiovascularly before. By the end of class the hate had lifted and I was in a euphoric state. Don’t be intimidated! Just give it a try! And no you do not need to wear spandex.
