Take A Spin To Lose Weight

Kitty Finklea, R.D.

Spinning is an indoor cycling program that takes bicycling to a whole new level -- strenuous, that is.

Spinning is a great cardiovascular workout that builds muscle tone and endurance. Working your quadriceps, hamstrings, calves, hips and abdominals, spinning is an excellent way to lose weight because it burns an incredible amount of calories.

The Class

During a class, ride at a pace that is comfortable for you -- you don't ever have to "keep up" with anyone, including the instructor.

It is not uncommon to find an advanced bicycle racer next to a beginner rider during the class. Instructors take you through different "terrains" throughout the class and you can adjust the tension and pace to suit your own level of fitness, for example:

• Sessions start with a warm-up spin where the tension is light and pedaling is easy.
• You can then "experience" different cycling levels by changing the intensity and speed of pedaling. For example, if you're going "up a hill" the tension is higher and you may be pedaling slowly and off the seat.
• You may then switch to a low intensity fast "spin" similar to how you would cycle on an open flat road going all out.
• Classes end with a cool down and stretching phase.

The Movements

1. Seated Flat -- The most basic technique where the rider pedals from a sitting position. In this position, you should maintain 80-110 rpm.
2. Seated Climb -- First introduction to hill climbing that is simulated by increasing resistance. When in the seated climb position, your buttocks should shift to the back of the bike's seat (or saddle) and you should maintain 60-80 rpm with your upper body relaxed.
3. Running (Standing Flat) -- Stand up and pedal with light resistance and complete control of the pedals. Your body should be centered over the pedals with your buttocks just barely touching the nose of the saddle. Move from side to side with each downstroke, keeping your hips level and facing forward.
4. Standing Climbing (Hill) -- Resistance should be challenging enough so that pedaling does not exceed 60-70 rpm. Standing climbing is slow and strenuous and strengthens and defines your leg muscles.
5. Jumping -- A jump is performed by alternating standing and shifting while maintaining pedaling. It can be done two ways -- either with a consistent pace where you keep the speed the same and emphasize smooth controlled movements or with a burst of power at a faster rate of speed for a certain time period.

Indoor group cycling is like the experience of cycling on the road without danger or traffic! It's a great workout! Check it out!