Spinning

Goreygal

Hi all.
In the last year i have put on 4 stone and become a total couch potato. Fitness levels are now so bad that climbing the stairs in the house can make me my heart rate pound I am now ready to start tackling this problem and was thinking of joining local spinning class. Am also starting the couch potato to 5K programme.
I guess my question is this- is spinning suitable for extremely unfit overweight people?

BobbyJohn

Spinning is suitable for almost everyone. Basically its riding a bike. What you need to do is get along to a beginners class for a few weeks, they should teach you the basics that'll make the classes alot more comfortable for you.
Drink plenty of water - stay away from sports drinks - laden with sugars. Stick to the water.
Have fun and enjoy.

flywheel

Goreygal wrote: »

I guess my question is this- is spinning suitable for extremely unfit overweight people?

it can be... you just need to pace yourself, the instructor should be teaching based on heart rate and rate of exertion (how intesnse the exercise feels for you as an individual)... the last poster was spot on, initially you will be building your fitness base up over the first several (12 weeks or so)... don't feel like you have to do all the things the instructor does (it isn't an aerobics class!) it is your ride and as a new participant the instructor is there to facilitate you and help you build up your fitness and reach your goals over time (not in one class!)... you body will need time to adapt so build up your fitness progressively... a bit of strategy at the start will pay off tenfold in the future...

ensure the instructor spends the time to set your bike up fully, is aware it is your first time in the class so they go though the safety and explain the 'flywheel' effect and how to achieve an efficient pedal stroke

you might find a saddle pad (gel cover) or cycling shorts are more comfortable to wear, also your trainers should have a harder sole (or better yet if you have bikes you can clip into the pedals you can invest in a pair of cycling shoes if going regularly, ask the instructor for advice)

have a read of this PDF guidebook: Spinning: Your Guide To Ride... (it's an American title )

keep to the movements outlined in the that guide (bearing in mind out of the saddle movements will be very challenging at first, so work on your fitness and stamina first in the saffle, then add out of the saddle movements gradually). never do any of the moves outlined in the following handout, a qualified instructor teaching Spinning would never ask you do something unsafe / inefficient... Spinning: Keep it Safe

all the best, enjoy!!

mrpink6789

What weight are you OP? I only ask because I did the couch to 5k program when I was over 17 stone and my knees started to hurt so I stopped it until I shifted another few stone. You have to be very careful when running when you are overweight as you can do some serious damage to yourself. Spinning should be an easier option on the knees!

metamorphosis

+1 one to the above.

Try and take spinning classes in a few places if you can. Way too many people in this country qualified through reebok etc and then take it on themselves to do stupid things like clapping and bicep curls on a bike. **** sake - you're there for a cycling workout not a circus workout! A good instructer will always queue, watch for technique, correct and observe.

**Timbuk2**

I teach spinning classes, and you will find them great for losing weight.

When you start out, they will be difficult as the exercise itself is quite intense, and also it is common to wake up the next day with sore muscles (and often a sore ass!) as you are not used to it, but that goes away quickly.

The most important thing is to tell the instructor that it is the first time. I know myself that it can often be a rush at the start of the class to get all the bikes ready, so make sure you tell the instructor that it's your first time, as he/she will set up your bike correctly (very important!) and tell you what you need to know to participate.

Another important thing is that you don't have to keep up with the rest of the class!

Good luck! I'm sure you will like it!

Edit: I agree with the above, that doing bicep curls, and pushups on the bike (I've actually seen this) isn't recommended at all - save that for the weights area. Spinning is all about the legs and cardiovascular system. Remember, difficulty is determined by both speed and resistance (controlled by a dial on the bike) so you don't need to have as much resistance on as the rest of the class, and will be able to keep up as a result.

I'm not sure if your instructor is any good, but you have to make sure that your form and technique is right in spinning, otherwise you could hurt yourself. Don't go very fast with the pedals, so that you are out of control. If the instructor is doing 'lifts' (which is where you get up and down of the saddle) only lift a small amount. Sprinting out of the saddle is safe, but only if you are in control and only lift a small amount off the saddle, otherwise the emphasis leaves your legs and goes to your knees instead.

If the instructor says something that you didn't hear, ask him/her to repeat it. Usually, if not always, they will have a mic so they can be heard over the music.

Check if your gym has a beginner class - most do. The instructor will spend more time explaining how spinning works, and the class won't be as intense!

Goreygal

Thanks all - some very good advice :-)

Think i will try to arrange to book 5 mins with the instructor before the class to ensure I get the correct advice and if there isn't any sign of him checking posture, technique etc I'll hightail it out of there.

In the mean time I have started doing my good old Beverly Callard exercise DVD and walking. Plan to try to the C25K programme, but as you say Mr Pink.. if my knees start taking a pounding then i'll take it back to walking for a while.

**Timbuk2**

The couch to 5k program is very good, I would definitely recommend it! It's not uncommon for your knees to be tired when starting running/jogging, but if it hurts, give it a break. When I started running outdoors my knees would tire out quicker than my heart/lungs, but the more I ran the less it happened. Make sure you are running on soft surfaces - grass or tarmac are usually fine, but I would try and avoid things like cement. Also, if you are running outdoors make sure to have good shoes - they can make quite a difference.

If you are running on the treadmill, they tend to have some sort of suspension so it isn't as hard on your knees, but running outdoors is slightly tougher (but a lot less boring as you aren't just staring at controls!)

BobbiB

sorry for hijacking this thread but what is the couch to 5k programme?? is it offered in some gyms?

Goreygal

Hi Bobbi B

C25K is a training schedule that aims to get you from being a couch potato to running 5k in 9 weeks. It seems to be very successful and is recommended on a lot of the running sites e.g. streettrainer etc.

Here's the link http://www.c25k.com/ you can also down load music/podcasts to listen to while you train

It can be done in the gym or outdoors (although obviously running on a treadmill is "easier")

Gg