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Spinning

Spinning

Exercise Description:

Spinning is an intense aerobic indoor stationary cycling program. Students follow the cues of a trainer/instructor who teaches and motivates the class.  During the class you vary your pace sometimes pedalling as fast as you can, other times cranking up the tension and pedalling slowly from a standing position. This helps you to strengthen and tone many muscle groups.

Spinning doesn't involve as much coordination as is required by many other aerobic classes, so it's easier to concentrate on your form. You can finish a spinning class, regardless of your fitness level, simply by adjusting your pace or resistance on the bike. Don't try to keep up at the risk of over-exerting yourself.  Instead, work up gradually, which allows you to get the most out of this intense workout.

What Muscles You Work:

Spinning burns kilojoules while conditioning your heart and lungs. It also works muscles in your lower body and trunk, including quadriceps and hamstrings, as well as those in the calves, buttocks, hips, and abdomen.

Tips To Maximize Your Spinning Experience:

  • Set your seat height so your knee, at its highest position (the "upstroke") never exceeds hip level, and your leg when extended comfortably reaches the pedal.   
  • Set the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars there should be a slight bend at your elbows. 
  • Grip the handlebars lightly to avoid tension in your neck and shoulders. 
  • Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension/resistance and speed accordingly. 
  • Don't be afraid to sit back, drink some water and take a break when necessary.

How Not To Get Hurt:

Be sure you are properly fitted to the bike and that you feel comfortable on it before beginning class. Ensure you go at a pace comfortable for yourself !

Essential Equipment:

  • Bike shorts offer special padding, however, comfortable clothing to alleviate discomfort is essential.
  • If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride. 
  • Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness. 
  • Water bottle and drink water, water and more water.
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