Can someone explain to me how spinning classes go?

fits

Background: I am not the fittest person in the world, but I did the Sean Kelly 100km in August, and I cycle to work every day, so I am not a complete slouch either.

I did a spinning class for the first time this evening. It was in Finnish. Now I have been here a while but Finnish is a completely unusual language and I havent picked up much. So I couldn't really follow. The only thing I understood was when she told us to turn the resistance up. And I could follow what she was doing herself.
I had to drop out after 30 minutes as I got completely lightheaded and almost fainted.

So how does a spinning class normally go?

ironmonkey

Hey fits spinning classes generally work to increase cardiovascular fitness by adding effort over 30 mins to an hour. The instructor generally plays music and you match the tempo of your pedal turn to the music by increasing or decreasing resistance. There are various changes of position standing upright, climbing and seated.
Even with a good level of fitness a spinning class can take it out of you and you can feel drained or light headed. You are trying too much too soon. You need to ease off the resistance a bit and pace yourself better. It's a great way of staying fit particularly in the winter. Well done on the Finland thing enjoy
Disclaimer:I am not a fitness instructor just an experienced participant !

fits

Oh and another thing, which didnt help and I should know this from cycling. I didnt get to eat much beforehand as it was a last minute decision. BIG mistake!

So basically should I be turning resistance up and down according to the tempo the whole way through?

ironmonkey

In my experience of classes the tempo changes every 3/5 minutes alternating between high tempo medium resistance, very high tempo low resistance (sprints) and drags low tempo high resistance with recovery inbetween. You do need to eat before and remember to bring liquids and a hand towel. You are indoors so likely to sweat buckets. If you have good rhythm just match pedal stroke with the beat of the music and don't be pushing too high resistance until you get the measure of what a full class takes out of you. Some instructors will work an experienced class really hard but at the end of the day you control the resistance. I've seen people 'participate' but get off a spin bike without a bead of sweat - it's up to you!

koriko

Also not a fitness instructor but very familiar with spinning so here goes with some tips with beginning spinning!

1: drink plenty of water, before and during the class- if you leave it until after the class to drink you.'re already dehydrated and will be much sorer the next day.
2: eat a light snack before the class, I'd normally have a banana, find it keeps the energy levels up.
3: keep your heels down- don't put weight on the toes, hurts the back!
4: you don't need to warm up before the class, can't stress the importance of cooling down though, plenty of stretches, both legs and arms( dropping your head down when you stretch out your arms in front of you will loosen your back up).
If you can make it to the class a few mins early you can pedal away at low intensity and this will loosen your legs out.
5: getting in early to the class will also allow you the time it takes to set your bike up correctly, saddle should be at hip height, no lower- again mind your back! A good instructor will assist beginners to set up but after a few classes you will know your settings without even thinking!

Hope that helps- I love spinning, great cardio and endurance training. It can become monotonous, so visit different gyms/ instructors classes.

You sweat a lot when spinning- don't forget your towel!

I forgot to add when on low intensity don't spin fast enough to lose control of the pedals, very dodgy- some seem to the the faster they pedal the more weight they'll lose or whatever?! The higher the intensity the better on that regard

scalp

Know the feeling. Did spinning classes for 12 months or so. The first one was horrendous - thought i would throw up. It was the third or fourth class before I began to think ok i can do this. They never got easy but it is a great work out.

Mellor

fits wrote: »

So basically should I be turning resistance up and down according to the tempo the whole way through?

It depends. Usually the tempo of the music reflects the cadance not the resistance.
You set you own resistance based on how hard you want to work. That's the downside to spin, its self regulating. It's as hard as you make it.

IvoryTower

fits wrote: »

Oh and another thing, which didnt help and I should know this from cycling. I didnt get to eat much beforehand as it was a last minute decision. BIG mistake!

So basically should I be turning resistance up and down according to the tempo the whole way through?

I've never been to a spin class where the instructor hasn't told you to increase/decrease the resistance at least every 2 minutes

metamorphosis

Ideally, a class will have a purpose and goal / objective. There are so many classes where it's 'let's do this for this song, let's do that for that song' ... all over the place with no structure or purpose.

A good class (regardless of medium), will have a goal that will be met over a desired terrain and resistance. A good instructor will be good at telling you how you should feel at certain intensities and where your pedal speed should roughly be (like mellor said, many will use beat to help determine cadence/pedal speed) and then you can gauge where your resistance needs to be from there

kevpants

Never been in one but in my experience they go umpsss umpsss umpsss umpsss umpsss umpsss umpsss umpsss umpsss...

Alf Veedersane

kevpants wrote: »

Never been in one but in my experience they go umpsss umpsss umpsss umpsss umpsss umpsss umpsss umpsss umpsss...

The sh*t ones do.

The goood ones have some good, beat-someone's-face-off-a-wall rock.

fits

metamorphosis wrote: »

. A good instructor will be good at telling you how you should feel at certain intensities and where your pedal speed should roughly be (like mellor said, many will use beat to help determine cadence/pedal speed) and then you can gauge where your resistance needs to be from there

And maybe she was. Unfortunately my Finnish is a bit like this http://depressingfinland.tumblr.com/image/103062873563

Kalman

What are spinning classes? Simply put, they are indoor cycling programmes on stationary bikes. During the class the instructor simulates a ride taking you over flat roads, hill climbs, sprints and races.
It's tough going, but the benefits are hugely rewarding, and all the exercise that could be done outside, can be done indoors with a spinning class.

However, I prefer a road bike and lots of walking>>>>>>it's cheaper.

fits wrote: »

Background: I am not the fittest person in the world, but I did the Sean Kelly 100km in August, and I cycle to work every day, so I am not a complete slouch either.

I did a spinning class for the first time this evening. It was in Finnish. Now I have been here a while but Finnish is a completely unusual language and I havent picked up much. So
I couldn't really follow. The only thing I understood was when she told us to turn the resistance up. And I could follow what she was doing herself.
I had to drop out after 30 minutes as I got completely lightheaded and almost fainted.

So how does a spinning class normally go?

fits

Kalman wrote: »

However, I prefer a road bike....

So do I, but they're no good on the ice :pac: