SPINNING TIPS: Top 10 Lessons About Spinning To Learn Before You Hit 30
Similar to a fitness class, a spinning session takes place on a stationary bike to the rhythm of stimulating music and under the watchful eye of a qualified “facilitator”. These workouts of about 50 minutes are very intense;
they are based on visualization and imagination and characterized by the very real resistance applied to the wheel according to the speed of the pedal stroke and the desired effort.
1)Spinning: TAKE A GOOD START
Starting an interval-based spinning training program is an effective way to improve your VO2 max, but it also involves some medical risks, as this activity works at high heart rates. Use a heart rate meter (specialized watch) to determine your aerobic capacity, and if you are unsure of your fitness level, take an initiation.
2) BE WELL EQUIPPED
Most spinning centers have bicycles equipped with pedals with SPD cleats, so use your shoes, which are more effective and enjoyable for good pedaling. Wear also shorts, otherwise, your legs will not be alone to make you suffer!
3) VARY THE PLEASURES!
Improve your condition faster by varying pace, intensity, duration of effort and cadence, from 60 rotations per minute (rpm), in strength, to 150 rpm and more, in speed. Also vary your posture: sitting and dancing.
Two good exercises:
- Pedal one leg at a time, to optimize your pedal stroke, starting with sessions of 30 seconds per leg. Alternate with sessions in strength at low speeds, or with less tension and more speed. Be careful not to move or contract the upper body to separate the movement of the legs from those of the trunk.
- Pump on the handlebars to strengthen the upper body. Make sure you have a rhythmic music (that you like!) To vary according to the efforts!
4) GROW IN INTENSITY
At the beginning of the training program, it is advisable to work at 85% of your WFP (maximal aerobic power or VO2max) in heart rate (CF). Focus on short intervals of 10-10s, 20-20s or 30s, 10 seconds of effort followed by 10 seconds of rest; 20 seconds of effort, 20 seconds of rest, etc.
After two to three weeks at this rate, you can increase the intensity up to 110% of your WFP, for work more resistance and longer intervals (45 sec to 2 min), then successions intervals short and long.
After 5 to 8 weeks, the intervals can reach 5 minutes or more, with sprints at 100% acceleration over 5 to 8 seconds or more, depending on your shape.
5) POSITION YOURSELF
Most spinning bikes have a wider bottom bracket than a standard road bike, which often causes knee/foot misalignment. Pay attention to the consequences that can have on your tendons and your knees.
A few sessions will allow you to get used to this new position. Attention also to the fixed pedal (without freewheel) which does not authorize a sudden stop, under penalty of being hurt! Ask the teacher to check your adjustments.
6) HOUSE YOUR WARRIOR
To progress in the rules, respect a healthy lifestyle, eat a snack rich in carbohydrates one hour before the session, drink 500 ml of water for 1 liter and within 2 hours. Beware too of overtraining!
Very intense, a classic spinning session should be supplemented by softer courses in endurance and recovery periods, otherwise, beware of injuries!
7) BEWARE OF GORGEOUS!
The training and experience of teachers have evolved a lot in Quebec. In principle, a monitor must always adjust to the level of its customers and be attentive to their form to better advise them.
A spinning training plan should always include progression between sessions, a balance between efforts and recoveries, a warm-up phase and a return to calm.
9) PEDAL IN YOUR FAIR
It is now possible to buy a good spinning bike for less than $ 800; some models even have a speedometer and RPM. Private coaches offer their services at home, but there are also very complete DVDs to learn.
10) READY FOR THE ROAD
Intense cardio training, spinning causes a great loss of calories in a short time and is therefore very effective for losing weight. By combining it with less intense aerobic activity and one or two weekly sessions of strength and flexibility, you’ll be ready to tackle your outdoor workouts!