| I recently got an email from my client, Cindy, | | | | The first measurement was the number of turns |
| regarding Spinning bikes. Cindy asked if she could | | | | from all the way off (maximum counterclockwise) up |
| take a spinning class to add some variety to her | | | | to where he could feel the road. This is a bit |
| workout. I said sure assuming she had looked into it a | | | | subjective, but not veryeven a beginning rider can tell |
| little bit or at the very least glanced into the window | | | | the difference between free-wheeling and a wheel |
| of the room while a class was going on. | | | | that offers some resistance. The second |
| Well needless to say, Cindy didnt have a clue what | | | | measurement was the number of turns from feeling |
| the intensity would be like nor did she realize the | | | | the road to thats itI can barely pedal a full revolution. |
| spinning bikes are different than any other bike she | | | | using his personal limit. How different were the bikes |
| had ever ridden before. | | | | from each other? The table shows the minimum and |
| For those of you who dont know, the bikes were | | | | maximum number of turns among the bikes for the |
| invented to mimic conditions of actual road biking like | | | | two measurements, and also the total number of |
| in the Tour De France. Therefore, instead of only | | | | turns from bottom to top end. |
| having the ability to add resistance the way we all | | | | The differences among the bikes were mostly at the |
| are used to doing it, by changing gears, the wheel in | | | | low end. Some riders will feel the road after three |
| front of the stationary bike (flywheel) is weighted. | | | | turns from the bottom, while others will turn (and |
| Which means it could weigh between 35 and 55 lbs | | | | turn, and turn) seven full revolutions before anything |
| instead of 1 or 2 lbs. Normally, that would sound like | | | | happens. So if riders start their rides at the very |
| no big deal. But as many of you know, when you | | | | bottom, and the instructor just talks about taking |
| decide to stop pedaling on a bike, you normally glide | | | | quarter turns, half turns, and full turns, some riders |
| or coast. Well you cant do that on a Spinning bike | | | | will still be free-wheeling while others will already be |
| and Cindy did not realize that until well after the | | | | into moderate-heavy territory. Rider inexperience, |
| instructor told her to pedal as fast as she could. | | | | coupled with our human tendency to take the easy |
| After her legs felt like they were going to go flying | | | | path if we can while still obeying orders, will thwart |
| off& then her instructor said they would start | | | | the instructors intention to guide a ride according to |
| climbing a hill and that she needed to increase the | | | | traditional categories of benefit. --Results were found |
| resistance on her bike. The instructor started saying | | | | by Gordon Bermant who teaches Spinning in the |
| things like -Take a full turn up! Another half turn and | | | | Virginia suburbs of Washington, D.C. |
| you should be working hard now. Crank it down so | | | | I want you to learn a few things from this article. |
| you feel the road and now add big turn clockwise, | | | | First, if you decide to take Spinning classes it is |
| climbing the hill now and add more resistance by | | | | important for you to be very aware of how you feel |
| turning it up and now its really steep. | | | | and the amount of energy you are expending. This is |
| Cindy had no idea what any of those instructions | | | | what you should base your workout on, not the |
| meant and that is what I am here to clear up right | | | | specific instructions. |
| now. | | | | Second, I am a fan of Spinning and I like the idea of |
| Spinning is a great form of cardio. It is motivating to | | | | someone pushing you to do you best throughout |
| have an instructor guide you through a program while | | | | your training session for 30-60 minutes. If it cant be |
| being surrounded by like-minded participants who are | | | | me, I want it to be someone trusted like a certified |
| there for the same reasons. You all want to get a | | | | group training instructor. |
| good workout, lose some unwanted body fat, keep | | | | Finally, if you are going to do some training on your |
| heart healthy, lighten your own personal stress load | | | | own outside of a class setting, remember that not all |
| and have some fun along the way. | | | | cardio machines are created equal, especially the |
| The resistance knob in question is the tool used to | | | | spinning bikes. There is a great deal of maintenance |
| add tension to the flywheel so that you feel as if | | | | that needs to go into a bike and you should be |
| you are climbing a hill or if the knob is loose then you | | | | aware that some bikes are easier to ride than others. |
| feel as if you are screaming along the open road and | | | | If you are on a bike that takes 7 turns just to feel |
| cruising. As an instructor, I believe there should | | | | the tension, then you will need to take more turns to |
| always be some sort of tension. | | | | get you where you want to be when you work hard. |
| If you have never taken a class, I would recommend | | | | If you are on a bike that turns 2 turns and you feel |
| it. But here are some things to keep in mind before | | | | like the road just became a hill in San Francisco, then |
| you do. Spinning bikes are used frequently throughout | | | | you will need to adjust accordingly. I like the idea of |
| the day. This means that they have wear and tear | | | | having variety in your workout regimen. And utilizing a |
| on them. Each bike will wear differently and therefore | | | | spinning bike can be a good alternative to running on |
| the resistance knob may be tight on one bike and | | | | a treadmill or using the elliptical. Cross training is |
| not so tight on another. | | | | important in my style of training. Learning how to |
| Bikes in your gyms have resistance mechanisms that | | | | make the ride challenging when you need tough |
| can vary tremendously. If you decide to take the | | | | intervals and interpreting the varying resistance to |
| approach of listening to an instructor based on turning | | | | rest when you are in a rest phase is an important |
| the knob to vary your resistance, you may have a | | | | part of those intervals. |
| very hard time getting through the ride with a | | | | So drop by a Spinning class. If that is not your thing, |
| specific benefit (strength, endurance, etc). | | | | take one of the many cardio routines I have sent |
| So What? | | | | you over the past 2 years and try one of those |
| Recently I read of a study an instructor did at his | | | | programs on a Spinning bike. I think you will like the |
| club that tested 21 bikes to see the varying | | | | challenge. |
| resistance for each bike. Here is what he found. | | | | |