Get In Shape With Spinning Classes!
Spinning classes are a great way to get fit that use specially designed spin bikes to perform various cycling positions at different intensities. This post will give you an idea just what takes place in a spinning class.
How Long Is A Spinning Class
This great workout class can run anywhere from 30 minutes and up to an hour. Their are no set schedules that a gym has to run a spin class so you should check with your fitness center to see what their schedule is.
Adjusting A Spin Bike
Before you begin your class, you want to make sure your bike is set correctly. This adjustments include the following 3 below:
1. Seat Height: While sitting on the seat, extend your leg straight down and make sure your leg isn’t completely straight and adjust the seat so there is a slight bend.
2. Handlebar Height: Make sure the handlebars are in-line with the seat.
3. Distance From Seat To Handlebars: While sitting in the seat, adjust the seat horizontally until your right knee is just slightly in front of the right pedal.
Spinning Hand Positions
1. Hand Position #1: The first hand position places your hands in at the bottom of the bars in the position that is nearest to your body.
2. Hand Position #2: The second hand position places your hands in the middle of the bars.
3. Hand Position #3: The third hand position has your hands at the top of the bars which is furthest from your body.
Structure of Spinning Classes
When it comes to the format of a spin class, most instructors will use the following structure:
1. Warm Up: the warm up session may last for about 5 minutes as it includes cycling without any resistance.
2. Main Program: This portion of the class takes up the majority of the time as it involves the different spinning movements and times to recover. The different types of movements in the spin class are outlined below and when it is time for the recovery period it will involve spinning with no resistance. The spinning movements chosen for each class will vary considerably between instructors and will be based on their own personal preferences.
3. Cool Down: This portion of the class is similar to the warm up sessioon but it takes place at the end of class. The cool down can last around 5 minutes with some of the basic stretches and cycling without resistance.
As previosly mentioned, there are various movements in the main program of spinning classes that are highlighted below:
1. Hover: Like the name, this movement has you using the third hand position and hovering your butt a couple inches off the seat while cycling around 60-80 RPM.
2. Jumps: Using the second hand position, jumps, involve lifting your butt off the seat as you cycle between 90-110 RPM.
3. Jump Start: Using the third hand position, lift your butt off the seat and cycle as hard as you can for 10 seconds.
4. Left Leg: This movement involves using the first or second hand position and pedalling with just your left leg while sitting.
5. Right Leg: This movement involves usinmg the first or second hand position and using your right leg to pedal while sitting.
6. Sprint: using the first or second hand position, pedal as fast as you can while sitting.
7. Seated Climb: This movement uses the second hand position and involves cycling around 90-110 RPM while sitting and about 80% of your weight focused on the pedals and 20% on your arms.
8. Seated Flat: This movement can use the first or second hand position and involves cycling from a seated position around 90-110 RPM.
9. Standing Climb: Using the second hand position and standing on the pedals, cycle around 60-80 RPM and have around 80% of your weight focused on the pedals and the other 20% on your arms.
10. Standing Flat: Using the first or second hand position, stand on the pedals using all your weight at about 90-110 RPM.
11. Standing Tall: Using the second hand position, stand on the pedals with all your weight and cycle around 60-80 RPM.
12. Steady Cadence: The first or second hand position can be used with the steady cadence while sitting and cycling around 80-110 RPM and gradually increase the tension.
13. Steady Climb: Using the second hand position and in a seated position, use about 80% of your weight on the seat and about 20% on your arms at around 60-80 RPM with a gradual increase in tension.
14. Squat: Using the second hand position and standing on the pedals with all your weight, cycle around 60-80 RPM while having your butt in front and below the seat.
Along with these spin movements, your instructor will also give you recommendations of whether to increase or decrease the spinning bike tension. You can do this by turning the tension knob below the handlebars. Turn it to the left to decrease or turn it to the right to increase the tension.
I hope this post will give you a better understanding on just what spinning classes are and whether it may be right for you. You won’t know if spinning classes are for you unless you give it a shot, so check out the best spin class for your schedule and give it a try.