I've never taken a Spinning class before. What should I expect?
class is a little different, but one of the great things about the
Spinning program is that it is adaptable to your fitness level.
Remember that there's no competition. Listen to your body and adjust
the resistance on your bike accordingly.
If you're a first timer let your instructor know. He or she can make sure your bike is properly fitted and will give you a rundown on the Spinning program's core movements and program fundamentals like heart rate training that will help you
burn more calories, increase your strength and improve your overall
Do I have to be in great shape to participate in a Spinning class?
can benefit from the Spinning program. And because you can go at your
own pace by controlling the resistance on your Spinner® bike, taking
Spinning classes is a great way to get fit.
What makes Spinning class different from other group exercise classes?
instructors, invigorating music and visualization come together to make
Spinning class both fun and effective. If you've ever left a group
exercise class feeling frustrated, you'll appreciate that there are no
complicated moves to learn with the Spinning program. Regardless of how
fit, flexible or coordinated you are, you'll get a great workout.
Simply hop on your bike, set the resistance to the level that's right
for you, and let your instructor guide you through an incredible ride
How many calories will I burn in a Spinning class, and what is the approximate equivalent distance in road miles traveled?
number of calories you'll burn depends on a number of factors,
including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400–500 calories in
a 40-minute workout. The "distance" traveled depends on cadence;
however as an estimate, an average 40-minute class at a cadence of
80–110 rpm is equivalent to approximately 15–s20 miles on the road.
How is taking a Spinning class different than just riding a stationary bike?
class makes riding a stationary more bike fun by adding variety and
visualization into your workout. A motivating group setting, energizing
music and inspiring instructors make Spinning class an incredible
What type of gear do I need to participate in a Spinning class?
Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.
Will taking Spinning classes make my legs bulk up?
"climbs" that are incorporated into a Spinning class simulate the
experience of riding up a hill. Climbing is an excellent way to build
strength, which means you not only get shapelier legs but also stoke
your metabolism since muscle needs more calories to sustain itself than
fat does. However, most climbs only last a few minutes, which is not
enough time to build big, bulky leg and butt muscles. If you're ever in
doubt share your training goals with your instructor and ask them to
help you create the ride that's right for you.
How can I get more comfortable sitting on the saddle?
If you're new to the Spinning program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable.
Sometimes my toes go numb while I'm riding. How can I solve this problem?
most common cause of numbness is restricted blood flow to the feet,
which can be caused by shoes, shoelaces or toe straps that are too
tight. Loosening laces and straps often solves the problem. If this
doesn't help, you may want to consider foam insoles or front-ended
orthotics. They can provide relief by redistributing pressure on the
ball of your foot.
How can cycling shoes help me in a Spinning class?
shoes are made with a very stiff sole that enables more powerful pedal
strokes. Cycling shoes can also be used with clipless pedals, which
facilitate a push/pull action and more efficient pedal strokes.
Why should I wear a heart rate monitor in Spinning class?
The Spinning program consists of five Energy Zones.
These Energy Zones vary in intensity and are based upon certain
percentages of your maximum heart rate. By wearing a heart rate
monitor, you will be better equipped to assess the intensity of your
ride and determine when to push harder, maintain your pace or reduce
your effort. By taking the guesswork out of your workout you maximize
your efficiency while minimizing your odds of overtraining, injury and
How do I calculate my Maximum Heart Rate?
best place to start is with the age predicted formula, which is
calculated by subtracting your age from 220 if you are a male and from
226 if you're a female. For example, if you're a 30 year-old man, your
Age Predicted Maximum Heart Rate would be 190.
For a more thorough approach to calculating your Maximum Heart Rate, ask .
If I have an injury from another sport is Spinning class a good alternative?
taking a Spinning class may be an excellent way to cross train, only
your doctor can determine if the Spinning program is a safe option for
Why is pedaling backwards not recommended?
backwards is risky on a fixed gear bike. If riders try to quickly stop
the flywheel while pedaling backwards, the compressive forces on the
knee joint can be sufficient enough to tear cartilage or the meniscus.
Also, pedaling backwards may hyperextend the legs, which could damage
the ACL or other soft tissue of the knee joints. Aside from being
risky, a further reason not to do it is that there is no physiological
advantage to it. A study in the Strength and Conditioning Journal
showed that muscle contribution and metabolic cost were the same for
pedaling forward and backward. Lastly, this movement puts the bike at
risk as well. Pedaling backwards may eventually unscrew the pedals from
the crank arm.
What is the minimum age for a Spinning class participant?
official Spinning facility will have its own policy on age
requirements, but here is some relevant information that should be
useful in making decisions about age-appropriateness.
Size: Proper bike fit is very important for injury
prevention. So participants need to be big enough to get their proper
seat height and fore/aft adjustments. Generally speaking, Spinner bikes
should fit people who are at least 4' 11". But this is not an exact
minimum height because leg and torso length are also the determining
Age/Maturity: If kids are going to participate,
they need to be mature and responsible enough to follow the safety
rules. It can sometimes be tempting for kids to pedal as fast as they
can, and that can be unsafe. Because the Spinner is a fixed gear bike,
the weight of the flywheel can turn the pedals at a very high speed
with a lot of momentum if there's not enough resistance.
Youth fitness guidelines for resistance training:
Pre-pubescent children should not "climb hills" on the Spinner bike
with a lot of heavy resistance on the flywheel. Youth fitness
guidelines advise against resistance training for kids whose growth
plates are still forming.
What is the maximum weight for a person riding a Spinner bike?
Our Spinner® V, Velo, Pro, Elite, NXT and eSpinner bikes have a max user weight of 350 lbs, while Spinner®
Fit and Sport have a max user weight of 250 lbs. Product design testing
includes a 4 Times Load Testing procedure, which means we take four
times the maximum user weight and load it on different parts of the
bike, such as the pedals, seat and handlebars to ensure that the
product will not fail. So although the max user weight is 350 lbs for
Spinner® V, Velo, Pro, Elite, NXT and eSpinner, we have actually loaded them with 1,400 lbs. Similarly, Spinner® Fit and Sport we have actually loaded with 1,000 lbs.
Thanks to Mad Dog Athletics for this information: http://www.spinning.com/spinning-enthusiasts/spinning-program-faq.asp
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