http://www.denverpost.com/fitness/ci_11059868
Control the SPIN
By Claire Martin The Denver Post The Denver Post
Posted: DenverPost.com
It's usually easy to spot the newbies in an indoor group cycling class: They sneak in the door, pick a bike in the back row, and wear an apprehensive grimace familiar to dentists and IRS inspectors.
I blame that commercial — the one featuring a petite fitness instructor who locks the door on a roomful of people perched on stationary bikes, and growls, "You're MINE!" before cranking up the music.
Speaking as an instructor who's led those high-intensity indoor cycling classes for more than five years, my own response to her is: "Not so much."
The truth is, participants are far more in control during an indoor cycling workout — those classes spawned by the Spinning class that ultra-endurance cyclist Johnny "G" Goldberg developed while training for the 1986 Race Across America — than they are in most other group exercise classes.
These classes aren't just for mad-dog cyclists looking ahead to Ride the Rockies or the Triple Bypass. They're for skiers and runners recuperating from knee injuries, and people who just want to knock off a few (or quite a few) pounds. A man in one of my classes credits group cycling with helping him lose more than 50 pounds.
Nobody really believes how accessible these classes are until they've actually completed one, and confirmed for themselves that they (not the instructor) are in control of how difficult their workout will be.
Each bike has a resistance dial that the rider (not the instructor) controls. Want a weight-loss workout that burns calories? Then keep the resistance low and your pedaling fast. Want to improve your sprint performance and endurance? Crank the dial up (but not to 11; you need to pedal smoothly, without a stutter or jerk halfway through), and push your speed at high resistance.
Just remember to spend at least 4 minutes cooling down, spinning the pedals at a leisurely pace, and drink an extra 8 ounces of water within an hour of finishing class to avoid dehydration.
Here are some more frequently asked questions to see if you'd benefit from cycling:
Q:Why do most of the people in cycling classes look so sweaty and agonized?A: Agonized? Probably because they're wearing bicycle shorts, which are as humiliating as they are practical. They're sweaty because a cycling class keeps your heart rate in the aerobic to anaerobic zone. That means being able to talk in short bursts (aerobic) or gasping for breath (anaerobic). But if you're just interested in burning calories and losing weight, stay in the aerobic zone.
Q:What do I need to bring to a cycling class?A:A filled water bottle to stay well-hydrated during the workout, stiff-soled shoes (special bicycle shoes if you've got them, but firm-soled athletic shoes will do), a sweat towel to mop off your face and another towel to clean off the bike after your workout, and a watch or view of a clock.
Q:Why does knowing the time matter?
A: It helps you maintain a steady aerobic pace. You should be pedaling between 80 and 100 revolutions per minute. Use the watch or clock to time the revolutions of one leg for 15 seconds; the count should be 20 to 25. Pedal faster (120 RPM, or a count of 30 in 15 seconds) to practice sprints. To build your climbing muscles, add resistance until you're pedaling at 60 RPM, one revolution per second. Avoid pedaling slower than that, or you'll risk knee injuries.
Q:Will my butt hurt afterwards?
A: Maybe. Get the instructor to show you how to adjust the bicycle to fit you. The handlebars and saddle move both vertically and horizontally to accommodate the length of your arms, spine and legs. Position yourself on the saddle so your hips are tilted a little forward and your spine is long and tall, as if you were astride a horse. Your hands on the bars should be almost weightless, and your abdominal muscles pressing your sit-bones into the saddle.
By Claire Martin The Denver Post The Denver Post
Posted: DenverPost.com
It's usually easy to spot the newbies in an indoor group cycling class: They sneak in the door, pick a bike in the back row, and wear an apprehensive grimace familiar to dentists and IRS inspectors.
I blame that commercial — the one featuring a petite fitness instructor who locks the door on a roomful of people perched on stationary bikes, and growls, "You're MINE!" before cranking up the music.
Speaking as an instructor who's led those high-intensity indoor cycling classes for more than five years, my own response to her is: "Not so much."
The truth is, participants are far more in control during an indoor cycling workout — those classes spawned by the Spinning class that ultra-endurance cyclist Johnny "G" Goldberg developed while training for the 1986 Race Across America — than they are in most other group exercise classes.
These classes aren't just for mad-dog cyclists looking ahead to Ride the Rockies or the Triple Bypass. They're for skiers and runners recuperating from knee injuries, and people who just want to knock off a few (or quite a few) pounds. A man in one of my classes credits group cycling with helping him lose more than 50 pounds.
Nobody really believes how accessible these classes are until they've actually completed one, and confirmed for themselves that they (not the instructor) are in control of how difficult their workout will be.
Each bike has a resistance dial that the rider (not the instructor) controls. Want a weight-loss workout that burns calories? Then keep the resistance low and your pedaling fast. Want to improve your sprint performance and endurance? Crank the dial up (but not to 11; you need to pedal smoothly, without a stutter or jerk halfway through), and push your speed at high resistance.
Just remember to spend at least 4 minutes cooling down, spinning the pedals at a leisurely pace, and drink an extra 8 ounces of water within an hour of finishing class to avoid dehydration.
Here are some more frequently asked questions to see if you'd benefit from cycling:
Q:Why do most of the people in cycling classes look so sweaty and agonized?A: Agonized? Probably because they're wearing bicycle shorts, which are as humiliating as they are practical. They're sweaty because a cycling class keeps your heart rate in the aerobic to anaerobic zone. That means being able to talk in short bursts (aerobic) or gasping for breath (anaerobic). But if you're just interested in burning calories and losing weight, stay in the aerobic zone.
Q:What do I need to bring to a cycling class?A:A filled water bottle to stay well-hydrated during the workout, stiff-soled shoes (special bicycle shoes if you've got them, but firm-soled athletic shoes will do), a sweat towel to mop off your face and another towel to clean off the bike after your workout, and a watch or view of a clock.
Q:Why does knowing the time matter?
A: It helps you maintain a steady aerobic pace. You should be pedaling between 80 and 100 revolutions per minute. Use the watch or clock to time the revolutions of one leg for 15 seconds; the count should be 20 to 25. Pedal faster (120 RPM, or a count of 30 in 15 seconds) to practice sprints. To build your climbing muscles, add resistance until you're pedaling at 60 RPM, one revolution per second. Avoid pedaling slower than that, or you'll risk knee injuries.
Q:Will my butt hurt afterwards?
A: Maybe. Get the instructor to show you how to adjust the bicycle to fit you. The handlebars and saddle move both vertically and horizontally to accommodate the length of your arms, spine and legs. Position yourself on the saddle so your hips are tilted a little forward and your spine is long and tall, as if you were astride a horse. Your hands on the bars should be almost weightless, and your abdominal muscles pressing your sit-bones into the saddle.
Q:What if my butt still hurts?
A:If you want to stick with cycling, invest in a pair of bicycle shorts — those padded Lycra shorts that fit snugly. Do not wear underwear with them, or you'll get chafing sores. Wash them after every use. Never look in a mirror while you're wearing bicycle shorts.
Q: Why?A: It's demoralizing. Only 5 people in the world look good in bicycle shorts. Neither of us is on that list. Q: Do these classes burn more calories than other workouts?
A: Depends on the workout. You'll burn between 300 and 500 calories an hour if you keep your heart rate up, working at an aerobic or anaerobic level for most of the class.
Q:How do I know if I'm working at an aerobic or anaerobic level?A: Learn your target heart rate range. Two websites that make this easy are exercise.about.com/cs/ fitnesstools/l/bl_THR.htm, and americanheart.org/presenter.jhtml?identifier=4736. To determine your heart rate, walk briskly for 10 minutes and then count your pulse for 6 seconds, and multiply that by 10.
Q:Oh, no! Math!
A: Or get a heart rate monitor. They cost less than $40, and they're worth the investment. Too many people push their heart rate too hard, get discouraged and drop out. You can get a good, calorie-burning aerobic workout at a rate that allows you to chat (with short words, in bursts) while you're pedaling.
Q:How is the workout structured?A: Most instructors choreograph the workout to music, with fast music for sprints, and slower music for climbs.
Q:What if I don't like the music?
A: Find another instructor. The music varies with the instructor. It's more likely to be eclectic than the thumping disco bass that characterizes aerobics classes.
Q: I'm worried about what everyone will think about me, that I'm so much older than everyone else, and that I don't really know what I'm doing.A: Meh. Everyone else is worried about how they look, especially if they've stuffed themselves into bicycle shorts. They're focusing on their own workout, not scrutinizing you.
Q:I'm still worried.
A: Shut your eyes. Seriously. During seated workouts, closing your eyes can help relax your shoulders, get your mind off your appearance, alleviate stress, and help your balance.
Q:What if I can't make it through a whole class?
A: Wipe down your bike and leave. Even a 30-minute workout will help burn calories and improve your resting heart rate. But don't psyche yourself out. If you can walk a mile comfortably, you'll be able to do an hour- long cycling class. Just remember not to touch that resistance dial once you reach your maximum target heart rate.
Author: Claire Martin, 303-954-1477 or cmartin@denverpost.com
A:If you want to stick with cycling, invest in a pair of bicycle shorts — those padded Lycra shorts that fit snugly. Do not wear underwear with them, or you'll get chafing sores. Wash them after every use. Never look in a mirror while you're wearing bicycle shorts.
Q: Why?A: It's demoralizing. Only 5 people in the world look good in bicycle shorts. Neither of us is on that list. Q: Do these classes burn more calories than other workouts?
A: Depends on the workout. You'll burn between 300 and 500 calories an hour if you keep your heart rate up, working at an aerobic or anaerobic level for most of the class.
Q:How do I know if I'm working at an aerobic or anaerobic level?A: Learn your target heart rate range. Two websites that make this easy are exercise.about.com/cs/ fitnesstools/l/bl_THR.htm, and americanheart.org/presenter.jhtml?identifier=4736. To determine your heart rate, walk briskly for 10 minutes and then count your pulse for 6 seconds, and multiply that by 10.
Q:Oh, no! Math!
A: Or get a heart rate monitor. They cost less than $40, and they're worth the investment. Too many people push their heart rate too hard, get discouraged and drop out. You can get a good, calorie-burning aerobic workout at a rate that allows you to chat (with short words, in bursts) while you're pedaling.
Q:How is the workout structured?A: Most instructors choreograph the workout to music, with fast music for sprints, and slower music for climbs.
Q:What if I don't like the music?
A: Find another instructor. The music varies with the instructor. It's more likely to be eclectic than the thumping disco bass that characterizes aerobics classes.
Q: I'm worried about what everyone will think about me, that I'm so much older than everyone else, and that I don't really know what I'm doing.A: Meh. Everyone else is worried about how they look, especially if they've stuffed themselves into bicycle shorts. They're focusing on their own workout, not scrutinizing you.
Q:I'm still worried.
A: Shut your eyes. Seriously. During seated workouts, closing your eyes can help relax your shoulders, get your mind off your appearance, alleviate stress, and help your balance.
Q:What if I can't make it through a whole class?
A: Wipe down your bike and leave. Even a 30-minute workout will help burn calories and improve your resting heart rate. But don't psyche yourself out. If you can walk a mile comfortably, you'll be able to do an hour- long cycling class. Just remember not to touch that resistance dial once you reach your maximum target heart rate.
Author: Claire Martin, 303-954-1477 or cmartin@denverpost.com
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