Spinning classes

Ashfield

Im thinking about taking up spinning classes in my local gym, ive heard its meant to be very good for burning fat and losing calories.
Is it as good as it sounds?
Ive sceptical as i have never found that bike work aids my fitness greatly in the past,
Thanks

hunnymonster

For spinning classes it's very much a case of you get out what you put in. If you typically get on a gym bike, spin on the default level at 85 rpm for 20 minutes, then no it's not going to do you a lot of good. On the other hand if you go to a spinning class and you need a mop afterwards and your legs are on fire, chances are, you've had a good workout.

metamorphosis

Spinning is a great CV workout-provided you listen and do what the instructor says.It incorporates sprinting, ridinig uphill, attacking hilly courses. It's very much a workout that you set yourself i.e you can set the candence as high or low as you like

Here in Limerick there are some quality instructers in U.L and there is a few good spinning classes in jjbs too

RubyK

Spinning is a brill workout but as the other posters said, you only get out, what you put in.

It's tough but so worth it. I've been a regular gym goer for the past year and a half, but I think it's spinning that has changed my shape, and helped me drop a dress size in the past few months.

adventurfox

just wondering if i can start spinning classes with a low level of fitness ? I do yoga once a week but i need to do more. wrere to start?

Loopie

When I started on my keep fit buzz, I did a lot of spinning, and found it great for overall cardio fitness and also for shaping my legs. Go for it, work really hard in the class and see how you get on!

**Timbuk2**

adventurfox wrote: »

just wondering if i can start spinning classes with a low level of fitness ? I do yoga once a week but i need to do more. wrere to start?

Yes you can. It is a tough workout, there's no doubt about it, but you can adjust the resistance dial on your own bike, so this way you can keep up with the people who have been at it for ages!

The first time I did a spin class, I was in no way fit, and was reluctant to do it, but my brother dragged me along. It didn't help that we had unknowingly went to the toughest instructor there (a female), and the class was full of regulars and even people who cycle serious amounts every week - but I managed it, although I felt like calling an ambulance by the end (that smiley is also what my face resembled by the end :P).

But it's a great workout. I lost loads of weight by doing spinning classes.

adventurfox

cool thanks ill give it a go.

flywheel

Spinning is about you, how hard you make it is up to you. If you push too hard it can have as negative effect as not pushing hard enough...

It can be challenging, it can be easier, it is all down to you. If you need to ease back you can, if you feel you can push hard you can. Try not to get caught up into flooring yourself or thinking that if you aren't in a heap afterwards it wasn't a success.

Turn it into a training activity to reach your goals, not a random workout you throw yourself into. A qualified Spinning instructor will provide you with a selection of classes, of varying intensities.

When you are starting out, ease into it, get your bike setup up perfectly, and have the instructor explain the technique involved with using an bike with a weighted flywheel. An indoor cycling studio bike is totally different to a 'regular gym floor bike' due to the flyweel effect.

Hopefully you get to go to a class with someone actually qualified to teach Spinning and understands technique and safety. If they just scream at you to go harder or do any aerobics moves (push-ups, hovers, squats) on the bike they are wasting your time.

here's some info from a post I made a while ago:

a key factor is to make sure your bike is set up correctly for you... the instructor should have spent some time with you correctly configuring the saddle height, fore/aft position (using knee in relation to pedal position, not your forearm length) and handlebar height... if you are using a Star Trac Spinner (R) bike here is some specific info on the Bike setup Factsheet [pdf] and Bike Setup Video [link]

cadence ranges are built around the particular move you are doing on the bike, in the Spinning (R) programme the basic moves have the following cadence: flat road work seated, standing, jumps (done correctly) are taught at a cadence of 80-110 RPM; your climbs seated or standing are taught at a cadence of 60-80 RPM... of course there are times when you can work around the threshold of those e.g. getting used to a move like a standing flat, or a last surge/push to the top of a hill in a standing climb, but those ranges give a solid range to work from... you need to use your efficient pedal stroke and appropriate resistance to allow you to get/stay in those cadence ranges... a heart rate monitor properly calibrated can provide some good information when you use it together with a good perception of your exertion level

as has been said above, a lot of Indoor Cycling classes are taught that you go as fast as you can, usually resulting in people being over 110 RPM (and past 120 RPM which is not appropriate for an efficient pedal stroke)... you usually see bouncing in the saddle from the energy generated by the flywheel with legs going too fast and no / ultra low resistance on the bike... good instructors use phrases like: "don't let the bike ride you, stay in control you're riding the bike" 'bouncing' is usually fixed by adding some resistance and also becoming more aware of a smooth efficient pedal stroke, "even a flat road has some resistance"... but ensure you don't load a hill when you want a flat road...

you can do cadence checks by counting the number of times one of your legs passes top dead center (top of pedal stroke, 12 o'clock)... counting for 15 seconds should give you a guide... 15-20 count for 15sec equates to 60-80 RPM (for climbing) 20-27 count for 15sec equates to 80-110 RMP (for flats) - remember just because there is an upper cadence limit doesn't mean you are to be at it all the time - your resistance is there to work on intensity also...

be careful about only following the BPM of the music track... you have to know the instructor has worked on building a class profile and selecting music appropriate to cadence... it isn't all that common... if you're luck enough to have a instructor who does this then the music can be a guide and inspiration, but still be aware that different people can hear different rhythms even in the same song... if every track sounds like hard core techno at crazy BPM no matter what you're being instructed to do on the bike use your own cadence checks... or find a class/instructor who puts the effort into the prep / music selection

here's some links i posted before with resources that may help with some more background info, the first by Edmund Burke about the science behind the Spinning (R) Programme:

Spinning Program Science (Cycling Efficiency / Pedal Stroke) [PDF]

if you are every asked to do any movements in this don't, as you are a cyclist you need to keep the phrase "If I don't do it on my bike, don't do it in a class", none of the moves outlined here will be of any benefit, and could lead to injury...
'Keep it Safe' (Avoiding contraindicated movements) [PDF]

These are the basic movements used in the Spinning (R) programme: Core Movements [PDF]
Also you can check out one of the Master Instructors video's here with lots of examples of how to perform each one effectively...
Josh Taylor (Master Instructor) Video footage [LINK]

Stay hydrated during (and after) the class [PDF].

adventurfox

thanks for those tips .i was wondering why the bike seemed to take off on its own, "riding me " after 5 mins of sprints.

15names

I cant go into as much detail as above but I always found it to be brilliant when going to classes - I would start off with 30 minute classes initially to get started though!

flywheel

adventurfox wrote: »

thanks for those tips .i was wondering why the bike seemed to take off on its own, "riding me " after 5 mins of sprints.

no worries enjoy the classes

here is a good fact sheet on Sprints:
Training Tips: Sprinting in the Spinning Programme

many indoor cycle classes have sprints taught as just 'pedaling faster'... but when you think about it that doesn't add up... you are using a weighted flywheel which will just take the increase in speed and go with it sending it back to you with legs free wheeling (usually with a bounce)

sprinting is all about power and effort, it needs resistance built while maintaining leg speed so you can deliver all that power and effort... followed by an appropriate amount of recovery after an 'all out effort'

nice_guy80

spinning is great for dropping weight. I usually do it for a few weeks at start of training to drop excess weight. I have to mop up a pool of sweat afterwards.
a few weeks doing it and putting in real effort + cleaning up your diet will see you drop weight.

Confused2011

Hi just came across this thread I've a quick question! I started spinning today my first ever class . My legs were absolutey burning when I was off the saddle. It was so intense I had to sit back down ! Is this normal? Thanks!

flywheel

Confused2011 wrote: »

My legs were absolutely burning when I was off the saddle. It was so intense I had to sit back down ! Is this normal? Thanks!

hi, out of the saddle movements are a challenge for the legs... especially when they aren't used to it...

ensure you load up the resistance enough so your legs are working (and you aren't loading all your body weight into the handle bars), ensure you try and feel a nice smooth pedal stroke (it comes in time)

most important, don't feel like you have to stay out of the saddle as long as the instructor does...it is a class for you so you can stay up as long as you feel good about it... build up gradually and you'll be able to handle them better and extend your time... ensure you have some rest and recovery between spin sessions especially at the start... enjoy and work smart (not just hard)