Keep on Reading for the Full “Spin” on this Aerobic Activity
Q: What is Spinning and what are the health benefits associated with this high-energy exercise?
A: It’s always good to start at the beginning…Spinning, the world-wide fitness phenomenon, was created by Johnathan Goldberg, ultra-marathon cyclist champion. While training for the 3,100-mile Race Across America in 1987, he created and patented the Johhny G Spinner® bicycle, and started teaching spinning classes (indoor cycling classes) in his garage.
Spinning has now reached over 75 countries (and counting), and has impacted the lives of millions of participants. In 2003 Johnny was diagnosed with a heart virus and needed to have a pace maker installed. This led to the creation of the Johnny G. Foundation, a nonprofit organization, designed to help people diagnosed with heart disease. Johnny now travels throughout the world as a motivational speaker.
Okay, so what in the world is Spinning? It sounds like some kind of exercise class done on a stationary bike.
Not just any bike! This isn’t like your grandma’s exercise bike that has been collecting dust in the basement…Spinning is a high energy aerobic exercise routine that uses a specially designed spinning bike.
At first glance, the spinning bike might look like any ordinary exercise bike but the big difference is the tension knob, which is an extremely important part of the workout.
Spinning classes are typically held in fitness studios, although Spinners are available for home use as well.
When you walk into the cycling room, you can expect to see rows of spinning bikes, and the instructors Spinner at the center of the pack; and in cases, raised on a platform. Lighting, music, temperature control, and in some cases, a video screen complete the atmosphere.
A trained instructor will begin with a warm-up, and then lead the participants through sprints, races, climbs, different paced cadences (pedal speed/how many pedal stroke revolutions per minute-RPM); all of which are done in out of the seat/in the seat routines, and of course the work out ends with a cool-down and stretch.
One of the best things about a spinning class is that people at varied fitness levels can actively participate. This can be easily done by controlling the resistance of the bike to make pedaling as easy, or as challenging as you can handle.
If you find that a particular routine is too intense, simply lower the resistance knob until it feels comfortable, and pedal at a slower pace than what the instructor is calling for. Conversely, you can always bump up the intensity of any routine, and push yourself harder, by adjusting the tension knob.
In addition to the resistance knob, the rider’s position on the spinning bike affects the intensity.
~standing upright
~standing squat
~seated
~racing position-upper body lowered
~cool down – upper body upright
~ position of arms tucked in, or elbows out
Accompanied by music that fits the routine, your instructor will take you through the paces to the beat of each song. My instructor often calls out, “Match your pace to the pace of the music.” It makes sense and your body naturally adapts to the rhythm.
How many calories does spinning burn?
There is no set answer because the amount of calories burned relies on several factors, weight of the rider, exertion levels, resistance levels (remember the tension knob?); and of course, the length of the session.
Example:
A 180 pound person can expect to burn approximately 409 calories in a typical one-hour class. So depending on the person, is probably going to fall into the range of 400-600 calories burned per hour of spinning.
Pros:
~You don’t have to be overly coordinated to participate
~No helmet required
~high intensity aerobic workout- great calorie/fat burner
~great work out for your legs
~Regardless of fitness level, you can participate at your maximum potential (you compete with yourself, not the others in the class)
~allows you to train “off-season” (you will be in great shape!)
~builds endurance
~Different song tracks & instructors will ensure that the workout doesn’t get boring!
~You are surrounded by a lot of hot & sweaty people!
Cons:
~You can get lazy and work at a lower level-you have to be disciplined enough to keep pushing yourself
~There is no “glide” function on a spinner like a regular bike has. If you want to rest, you need to slow down your pace, but you still continue to pedal.
~Seats are hard…In the beginning you will pray that your instructor does a lot of stand up routines. Then when your legs start to burn, you will pray that you can sit back down. Don’t worry, it gets easier on your backside as you progress.
~It’s not a real bike and your workout is indoors…chin up…you can get back on your bike as soon as the weather breaks and you will be in great shape!
~~You are surrounded by a lot of hot & sweaty people!
What type of equipment do I need to participate in a Spinning Class?
Other than the bike, which the fitness center provides, you need to dress comfortably and bring along a water bottle and towel. Most people can use regular walking/running shoes, but if you have problems with your feet, harder soled spinning shoes/cycling shoe are recommended.
Sometimes the soles of running shoes are too soft and you will feel it in your feet after an especially hard Spinning workout.
In closing, Spinning is interval training at its best: a calorie burning, high-intensity, muscle building workout. I love it!
No need to ask, “What is Spinning?” anymore. Find a class, sign up, and as Nike says…”Just Do it!”
You enjoyed reading “What is Spinning?” but you’re up for more exercises? How about Best Abdominal Exercises?
Well now you now know that spinning is a great belly workout! Try Nordic Walking for another way to drop inches in your mid-section!
