Spin
What is it?
Spinning is a term for indoor, group-stationary cycling. It is a non-impact workout that can be enjoyed by participants of all ages and fitness levels. Utilizing a specially designed stationary bike, spinning classes target both the body and mind in a unique exercise program.
The spinning bike is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob located on each spin bicycle.
A typical spin program lasts about 40 minutes. During the workout, our instructor uses a variety of visual and auditory techniques to motivate the class. Participants are led through a simulated bike ride, where they may encounter steep hills and rolling pastures. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride.
Like other aerobic workouts, our spin class begins with a warm-up routine and end with a cool-down segment that includes stretching exercises.
Who can participate?
People of varying ages and fitness levels can enjoy spinning. It is considered a non-impact sport, meaning it will not place undo stress on the body's joints. Spinning is non-competitive, so people of various fitness levels can enjoy this workout together.
How many calories does it burn?
Research has shown that an average 40-minute spinning workout will burn about 500 calories. The amount of calories burned by each individual will vary, depending on the intensity and duration of the workout.
Benefits
Spinning can enhance cardiovascular fitness and improve muscle tone and exercise endurance. Spinning works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles.
Spinning does not require that the participant learn any complicated dance steps, as some other aerobic workouts do. This eliminates the "intimidation factor" that is associated with certain aerobic workouts.
Guidelines for safe spinning
The spinning program is not difficult to learn. The following guidelines are recommended for all participants:
- Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program.
- Before beginning a spinning class, become familiar with the bicycle. Learn how to stop the pedals from moving in the event of an emergency.
- Be sure that the bike is properly fitted and you feel comfortable before you attempt to ride it during a class.
Seat height: Your knees should be slightly bent when positioned at the bottom of the stroke pedal.
Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms a comfortable distance from the handlebars.
- Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike.
- If you begin to feel dizzy or faint, slowly stop pedaling and inform the spinning instructor immediately.
Equipment and gear
Cotton shirts and socks are recommended for most aerobic workouts because this type of fiber is good at absorbing moisture. Stiffer-soled shoes are recommended for spinning.
Drink plenty of water. A sport-cap water bottle will help you to stay hydrated and can be used during the workout.
If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.
Benefits
Instructor
Wesley Kellett
Stuart McKeever
Susana Flores
Jessica Gavin
