Spinning, Discover It Already!

Ask 6 time Tour De France champion, Lance Armstrong, what he does to stay in shape? He might say “I ride my bike.”

Not everyone has the ambition, motivation or even the time to ride a bike for hours each day. But there is something the rest of us can do to achieve similar benefits. Those benefits are increased endurance, strength, stronger bones, improved circulation and better sleep. All this and more can be accomplished without running on pavement or doing other impact sports. Many of us want to get in shape stay in shape or take our fitness to the next level.

Staying fit and healthy is not something that can be done for a week or two then put on the shelf. It is a lifelong priority, not needing to consume a lot of time. To be good at anything consistency and quality are most important.

If your current fitness level is great or poor, if your spare time is extensive or minimal, a fun way to exercise is indoor cycling classes called Spinning.

The classes generally last 45 minutes to an hour and are upbeat from the use of an instructor, fast tempo music and the collective motivating power of a class workout. Participation in classes usually vary by club but generally number 8-25. They are often held in a room dedicated strictly for spinning classes or sometimes in dual-purpose rooms such as aerobics at 9am and spinning at 10am. They just roll the bikes onto the floor.What to expect; If attending a class for the first time one should arrive 30 minutes in advance for the instructor to give you the standard function and safety lessons. They will familiarize new 'spinners' with the fit of the bike, adjustability and safety.

Spinning bikes are surprisingly different then bicycles on the road. A typical mountain or road bike for the outdoors will allow the rider to stop pedaling at will and coast. A spinning bike is always a ‘fixed gear’ bike. Fixed gear bikes keep your legs in constant motion. Anytime the rear wheel is spinning, your legs will be in motion. Barring a need to stop for a bathroom break, an entire class will be spent non-stop pedaling. Getting used to this type of gear calls for caution in the beginning. Expect a few classes before a level of confidence is achieved.

Basic GearNeeded
Tennis shoes, padded bike shorts, small towel and a water bottle.Riding a bike in one place for nearly an hour has the potential of being a little dull. To keep the class interesting the instructor will change a few variables over the class;1) Music
2) Cadence
3) Commands
4) Resistance
5) Interactivity

Music
The use of music is a given in spin classes. The author has taken just one spin class where the class was instructed purely on voice commands. Popular music incorporated in classes range from jazz to hip hop. The most popular type of music seems to be dance mixes.

Cadence
Simply put, cadence is foot speed on the pedals. It is the rate your feet are revolving. Cadence is important when training on a spin bike or your own bicycle. The range of cadence supports a safe and benefical workout is between 60-110 rpms (revolutions per minute). Ask your instructor how you can tell if you are in this zone.

Commands
In order for the participants to achieve the desire workout planned, th instructor will use a few different commands. These commands are simply words describing an action the eparticpants is to mirror. “Sit, Stand, Climb, Jump, Sprint” are common commands.

Sit and Stand are just as they sound. Either stay seated or stand up out of saddle when pedaling.

Climb is when resistance is increased on the bike allowing your feet to decrease rpms.

Sprint is when resistance is decreased on the bike allowing your feet to increase rpms.

Jump is not over a curb or manhole cover. It is simply a quick stand up and sit down motion done repeatedly.

Interactivity
Some instructors may say encouraging words to class participants during th session. Some may talk with their class and hold a dialogue. Others may get off their own bike, walk around and individually give improving advice.

Successful methods the instructor uses to make the class more enjoyable are; imagining everyone is in a race against the clock, climbing to the top of a mountain summit, or sprinting down a road in the Pyrennes. Instructors may arbitrarily change commands to increase intensity and enjoyability.

There are many health clubs in the valley which offer spinning in their weekly schedules. The author found LA Fitness, 24 Hour Fitness, Bally’s all had regular classes. Many clubs will have multiple classes per day to fit a variety of clientele schedules. Classes beginning at 5am, 9am, 6pm during the week and weekend am classes are common. Whether it is work or kids, school or social life; the spinning classes offered through out each day gives one many opportunities for a workout.

The only catch to this seemingly ideal workout experience; It is the requirement to join one of the valley health clubs. In order to participate, classes are typically member exclusive.

Look in the phone book or online for a club near you. Talk to a membership representative and ask them if you can take one class to see how you like it (even before joining with a membership. Everything is negotiable. Start changing your life a revolution at a time.