Maggie
2005-02-14 10:31:56 UTC
This article from taken from a magazine on Heart Health. Makes me happy
to be spinning.
All Good Things
Maggie....
Spinning can help keep you on fitness cycle
Last year I discovered a new kind of workout that changed my
perspective on stationary bicycles. I began going to spin classes
because I wasn't confident about my bike handling skills on the road
alone, but I needed a bike workout more than once a week. After one
class I was hooked, and I've joined the host of others who believe that
spinning is one of the most effective workouts for anyone to do. And
it's fun.
Whether you're a cyclist trapped indoors during winter, a triathlete
who needs to get in a quick bike workout, an injured runner who needs
to stay off your feet or you're just looking for something different to
do, spin classes are for you.
Absolutely anyone can spin, according to Cordova resident Merlynn
Kassing, a certified spinning instructor at Cordova Athletic Club.
"Spinning appeals to all levels of fitness because you take
responsibility for your own workout," Merlynn said. "You decide how
hard to make it."
You can control the level of intensity because of the spin bikes, which
are controlled by a flywheel that allows you to increase or decrease
the resistance according to how you feel.
There are a lot of other pros to spinning, including the fact that the
entire class is set to upbeat music, and there is the absence of
elements you would experience riding outdoors.
"Spinning simulates outdoor riding, without the wind or the rain,"
Merlynn said.
So it's not just riding a bike inside; you're actually climbing up
hills and speeding down them. Sometimes you sprint, and sometimes you
recover.
The classes not only force you to sweat like you never have before, but
they work large muscles in your body - specifically your quadriceps,
hamstrings, glutes and calves. That's basically all of your lower body
muscles working for up to an hour, without the impact of running. This
is an excellent workout for those looking to cross-train while training
for a footrace, or those looking to sculpt their lower body. If you've
ever seen a cyclist's legs, you know what I mean.
"A spin class is a simple format, with five moves and three hand
positions, and there are three ways to increase intensity," Merlynn
said. "Increase your cadence, change your body positioning or increase
your resistance."
Merlynn said there are four aspects of the spin class: recovery - 60 to
65 percent of your maximum capacity; strength; endurance - 70 to 80
percent of capacity for a longer span of time; and intervals - short
bursts of high intensity work at up to 92 percent of your maximum heart
rate.
If you're wondering whether you're working hard enough and what your
maximum capacity is, here's where spinning is a perfect workout for
you. Monitoring your heart rate is a large part of a spin class. It's
easy to track while you're on a bike, and your instructor reminds you
to check it during the class, so you can't forget.
"After a while, you will know how your body feels; however, I encourage
everyone to wear a heart rate monitor because if you increase the level
of your fitness, you'll need to work harder, and to gauge your work
you'll need to know your heart rate," Merlynn said. "A heart rate
monitor is the best way to gauge the intensity of your workout."
If you happen to be a traveler and would like to find other spin
classes around the country, go to spinning.com for information about
the classes and where they are.
to be spinning.
All Good Things
Maggie....
Spinning can help keep you on fitness cycle
Last year I discovered a new kind of workout that changed my
perspective on stationary bicycles. I began going to spin classes
because I wasn't confident about my bike handling skills on the road
alone, but I needed a bike workout more than once a week. After one
class I was hooked, and I've joined the host of others who believe that
spinning is one of the most effective workouts for anyone to do. And
it's fun.
Whether you're a cyclist trapped indoors during winter, a triathlete
who needs to get in a quick bike workout, an injured runner who needs
to stay off your feet or you're just looking for something different to
do, spin classes are for you.
Absolutely anyone can spin, according to Cordova resident Merlynn
Kassing, a certified spinning instructor at Cordova Athletic Club.
"Spinning appeals to all levels of fitness because you take
responsibility for your own workout," Merlynn said. "You decide how
hard to make it."
You can control the level of intensity because of the spin bikes, which
are controlled by a flywheel that allows you to increase or decrease
the resistance according to how you feel.
There are a lot of other pros to spinning, including the fact that the
entire class is set to upbeat music, and there is the absence of
elements you would experience riding outdoors.
"Spinning simulates outdoor riding, without the wind or the rain,"
Merlynn said.
So it's not just riding a bike inside; you're actually climbing up
hills and speeding down them. Sometimes you sprint, and sometimes you
recover.
The classes not only force you to sweat like you never have before, but
they work large muscles in your body - specifically your quadriceps,
hamstrings, glutes and calves. That's basically all of your lower body
muscles working for up to an hour, without the impact of running. This
is an excellent workout for those looking to cross-train while training
for a footrace, or those looking to sculpt their lower body. If you've
ever seen a cyclist's legs, you know what I mean.
"A spin class is a simple format, with five moves and three hand
positions, and there are three ways to increase intensity," Merlynn
said. "Increase your cadence, change your body positioning or increase
your resistance."
Merlynn said there are four aspects of the spin class: recovery - 60 to
65 percent of your maximum capacity; strength; endurance - 70 to 80
percent of capacity for a longer span of time; and intervals - short
bursts of high intensity work at up to 92 percent of your maximum heart
rate.
If you're wondering whether you're working hard enough and what your
maximum capacity is, here's where spinning is a perfect workout for
you. Monitoring your heart rate is a large part of a spin class. It's
easy to track while you're on a bike, and your instructor reminds you
to check it during the class, so you can't forget.
"After a while, you will know how your body feels; however, I encourage
everyone to wear a heart rate monitor because if you increase the level
of your fitness, you'll need to work harder, and to gauge your work
you'll need to know your heart rate," Merlynn said. "A heart rate
monitor is the best way to gauge the intensity of your workout."
If you happen to be a traveler and would like to find other spin
classes around the country, go to spinning.com for information about
the classes and where they are.