Indoor Cycling and Spin Bike Information
It's more than just an aerobics class on a bike, Spinning is the new health club craze. Whether you're an avid outdoor bicyclist or you haven't ridden a bike since you were ten, Indoor cycling has something to offer you that's far more exciting then running in place on a treadmill.
An intense indoor bike cycling class (Spinning).
Indoor cycling and Spin classes known as "Spinning" began in 1989 in Southern California when bike racer Johnny Goldberg opened the first spinning center. Indoor cycling workouts have rapidly gained in popularity over the last few years. There are many replicas at health clubs around the country advertised as "Spinning" although only indoor cycling classes certified by Goldberg's Madd Dogg Athletics can actually be called Spinning,
This intense workout focuses on the lower body, particularly on the quads, glutes, and hamstrings. Using special stationary bikes that increase endurance, a typical class will start with a warm-up followed by a series of aerobic moves referred to as lifts and climbs. During each class, you will simulate riding through hilly and flat areas where you will be guided to pedal at different speeds, with intervals of riding standing and sitting.
Why people love indoor cycling and spinning.
Classes usually run about 45 to 60 minutes, with the actual full-fledge cardio section only about 35 minutes long, which will meet your daily requirement. These are not your typical exercise classes, instructors are bringing whole new angles and dimensions to there classes. Some classes may focus on creative visualization while others are very New Age with candles, dimmed lights, and special music. The average rider can expect to burn 500 to 700 calories in a 45-minute class. What's even better about these classes is there's no impact, it relaxes the mind, and no special skills or actual riding experience is necessary.
When we called around, we found that Gyms with good bikes and cycling rooms generally have waiting lists to sign-up for these classes. Most gyms are reporting that their cycling classes are their most popular activity and have the best repeat attendance of any of their classes. Indoor cycling is huge and it doesn't look like it's going away like many of the other exercise fads of the past.
What's different about the indoor stationary exercise bike?
An indoor cycling bike (stationary exercise bike) provides an adjustable stem and saddle to provide for a variety of users. The durable construction of an indoor cycling bike includes generally a 40 pound chrome-plated flywheel. An indoor cycling bike to be used in a fitness club must have dependable performance and rugged construction. Futuristic styling of the indoor cycling bike s is a great addition to gyms who want that state of the art, cutting edge look. Other useful features include a telescoping stem for different riding styles and a bottle holder. An adjustable saddle makes the indoor cycling bike appropriate for a variety of users. Floor levelers keep the cycling bike stable even on uneven floors and during use by aggressive riders. Finally, quickly adjustable handlebars are needed to provide the optimal positioning for a variety of users in both the sitting and standing positions.
Taking indoor cycling outside. Besides being a motivational workout, group cycling's continued popularity is partiall that it serves as both a training program for veteran outdoor cyclists and as an introduction the world of outdoor cycling for beginners. It's also an excellent training tool for cyclists in the off-season and for those people training for a triathilon or other endurance rides and races.
Are you prepared for these classes? If you're already cycling outdoors, then you're all set to take it indoors. Runners who regularly run 20 miles a week are going to have no problem with the cardio stamina for the class. Indoor cycling is a sport-specific activity, if you don't cycle on a regular basis, you better think of yourself as a beginner.
What you'll need for cycling apparel.
You'll need a little different workout clothes for this activity. You'll need some more traditional cycling apparel like a pair of padded biking shorts or a gel seat. At the very least, wear two pairs of tights for a little extra cushion, and don't forget your water bottle. Having water on hand during class is an absolute must. You should drink about three to four ounces every 15 minutes to replace what you will be losing and a towel to absorb sweat.
Tips for getting the most out of Spinning Classes
First, start with taking a beginners class, it's worth it. If your gym doesn't offer them, get to class five to 10 minutes early and introduce yourself to the instructor. Getting a little extra help and advice from him or her on how to set up your bike and adjust the seat and handlebars will keep you from disrupting the class later on.
Expect to be uncomfortable at first. You'll begin to feel more comfortable on the seat and on the bike after four to five sessions. At first take it easy and don't try to necessarily keep up with the more seasoned riders in the class. Avoid getting caught up in classroom competitions until you are ready, you have nothing to prove, and there are no Olympic medals at stake. You are right on track if at the end of class you feel like you could have done just a little bit more.
Spinning is a great, but like chocolate you can have too much of a good thing. Don't exceed more than one or two classes a week to begin with. As you build your stamina and aren't so sore after each class, increase it to two to four classes a week. Remember like in training for any sport, you should cross-train. Make sure you spend some time in weight training and if it's an option swimming.
During your first classes concentrate or perfecting good form. Don't lock your knees. Your shoulders should be down and relaxed. You should be gripping the handle bars with a light touch without rounding your shoulders or locking your upper body and elbows.
When beginning any new athletic activity, even though it's now impact, indoor cycling comes with some risk of injury. Be concious of how your knees, wrists, and lower back are feeling. Don't be too prideful to stop and get off the bike if you feel you might have strained something particularly in your upper back and neck.
With all of this said, go out and have some fun. Get to know the other people in your class. What makes this fun is often the friendly banter from the other participants and the instructor. Pretend you are out for a nice ride with a group of friends, and relax.
About the Author:
Kaitlyn Giddons shares more ideas and articles like this on the very popular website "About Aerobics".