Spinning, or indoor cycling, was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.
When Spinning first came to St. Louis back in the 90s, my tiny little gym decided to take half of our already tiny aerobics room to put in a Spinning “studio”. They painted the walls black, added extra loud speakers, put in about 10 bikes and NO ventilation. The instructor claimed to have been the one who brought Spinning to St. Louis. He asked our names and, seeing that as a sign of friendliness, I looked forward to class.
Then he sat down, and said he was “gonna kick our a#@s!” and I found out that he wanted our names so he could say, “So (insert name), if you didn’t want to work, why did you come to class?” and “(Insert name), are you sure you had your coffee this morning, because EVERYONE in class is pedaling faster than you!” The class went from personal insults to how fast he could make us pedal to how loud he could turn up the music!
That gym eventually went out of business and, although I’d like to blame it on the class, I realized that it wasn’t Spinning I didn’t like, it was the way it was presented. Whereas in earlier classes, they had us pedaling until our legs turned to Jello or we had a heart attack, the newer classes (and MUCH better instructors) actually pay attention to and coach individual levels of endurance, and work ALL of your body in a variety of ways!
Almost every gym offers some sort of Cycle/Spin class. Some are so popular that you need a line pass to get in, but typically, there are a number of different classes offered throughout the day, and if you’ve never tried it or haven’t done it for a while, you might want to give it a whirl (No pun intended, but that was funny)!
One reason is that Spinning burns serious calories (sometimes up to 600 in an hour) and gives you an incredible aerobic workout that gets your heart pumping. It also tones your quads and glutes in a way walking just can’t! And, unlike many aerobics classes, you don’t have to be especially coordinated to follow along! Your instructor leads you through the ride, but you are in control when it comes to your pace. You can get through a spin class, regardless of your fitness level, by adjusting your pace or the tension knob on the bike. Remember, no matter how hard the instructor is pushing, your workout is only as hard as you make it.
So, if you’re ready (and as my spinning instructor says, “You were born ready!!”), get to class early if it’s your first time. Good instructors will help you adjust your bike and seat and show you how to add or reduce tension on the wheel. You can set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are about level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows.
You do not have to wear spinning shoes to take a class but try and wear shoes with a stiffer sole and good ventilation. The shoes made just for cycling have a very stiff sole that enables more powerful pedal strokes, and clip on to the pedals, which facilitate a push/pull action and more efficient pedal strokes. The only other equipment you need is a full water bottle (a very LARGE one), and two towels, one for wiping away sweat and one for draping over the handlebars (so your hands don't slide around). I also highly recommend that you get a heart rate monitor (for all of your workouts!) since your heart rate indicates how hard you are working in class. (And when you are working TOO hard!)
Usually you want to get your heart rate up to your aerobic threshold, (commonly referred to as your AT) which is 180 minus your age. If you’re especially fit, you can add 10 to that number. Then, from that point you work and recover based on the instructor’s directions. The overview below is similar to charts used at gyms to help you determine which zone you should be working in. The heart-rate training zones are based on your individual AT. (The following overview comes from the
Lifetime Fitness website. If you are a member, trainers can test your aerobic capacity to see which zones you should be working in)
Zone 1 is Easy. Use this warm-up and active recovery zone to begin and end your workout, and when you’re fatigued, sore or overtrained. Your heart rate is 60 to 70 percent of your AT, and you generally burn more fat calories than carbohydrates.
Zone 2 is for aerobic development and requires a medium effort. In the aerobic development zone (70 to 90 percent of your AT), you build your aerobic base and efficiency, which improves your overall conditioning and endurance. In this zone, you are typically still burning more calories from fat than carbohydrates.
Zone 3 is for aerobic endurance. Just below or at your AT (90 to 100 percent), the aerobic endurance zone is where your body begins to use an equal combination of fat and carbs as a fuel source and creates a higher caloric burn rate. This “hard” zone challenges your cardiovascular system and results in improved endurance and cardio efficiency.
Anaerobic Threshold-(see above)Zone 4 is for anaerobic endurance and you work hard. The anaerobic endurance zone (100 to 110 percent of AT) raises your AT and increases your tolerance to lactic acid, training the body to reuse it as an energy source. In this zone, your body primarily uses carbs for energy.
Zone 5 is for speed and power where you give an all out effort and it is extremely hard. In this zone — the most difficult of all — you put in an all-out effort and intensity for short intervals that challenge your body to reach its full athletic potential. Carbs are nearly the sole fuel source. This level of exertion is extremely difficult to maintain for more than a few minutes or even seconds.
You’ll hear some instructors call out moves such as a seated or standing flat (usually a faster pedaling pace like on a flat surface), a seated or standing climb (with lots more resistance), and jumps (transitioning in and out of the saddle in a smooth, controlled movement). The “standing flat” is actually more of bent over grip because, as my favorite instructor always tells us, “Have you ever seen anyone standing up on a bike while racing down a hill?” (BTW, the answer is “No!”) Usually the cadence of your move goes along with the music being played, making it easy to follow along to the beat. (Thanks Karyn)
Some gyms opt for rides that are pre-choreographed programs like Les Mills, RPM. The classes are the same each time for a period of 12 weeks or more depending on when the instructors learn the next session’s routines. However, my current gym, Lifetime Fitness, schedules different types of rides throughout the week. The instructors plan each class to work the different areas. It’s a great concept because you can work on different levels and not get bored with the routines!
The different types of rides listed on the weekly calendar are:
Aerobic Endurance- a ride that is meant to increase aerobic capacity and improve endurance. You work hard at more of a fat-burning level, but you only let your heart rate go up to anaerobic threshold (remember, AT?).
Anaerobic Threshold Intervals-push and pull anaerobic threshold through different length intervals, working up in the higher zones throughout the ride.
Hills-Anaerobic ride focusing on muscular strength and power in legs.
Speed play-works on neuro-muscular pathways with changes in cadence (speed) and load (bike tension.
Mixed Intervals seem to be pretty much instructor’s choice!
In addition to the various rides, many gyms (including Lifetime) offer different cycle “fusion” classes. Something like “Cyclates” or “Zumba-spin” might be taking it too far, but an extremely popular class is Cycle and Sculpt, a class that a former instructor brought to the club. The enthusiastic and fun Lisa says it’s the best of both worlds, “you get your 40 minutes of intense Cycle cardio in and then 20 minutes of sculpting, working every major muscle group. Because the ride is only 40 minutes opposed to 60 minutes generally you keep the ride in Zones 3 and 4, with a few quick recoveries back into Zone 2”. For the sculpting portion of the class, she uses bands, weights, and mats for core exercises on the floor.
Of course, the class is only as stimulating as the instructor, and my daughter and I have been lucky enough to find that at Lifetime! We work hard but we have fun!! Whether it’s discussing American Idol eliminations or dressing up for the royal wedding, while still burning those cals (483 today!!), I’m glad I’ve gave Spinning another chance! (And so should YOU!)
