Spinning 101
by Liz Neporent and Nancy Chiocchi
What it is, why it's so popular and how you can create the spinning experience with a single system.
Commercial Fitness
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Spinning 101
by Liz Neporent and Nancy Chiocchi
Spinning was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.
Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called (obviously enough) a spinning bike. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout: "You're going up a long hill now, you can't see the top yet.…" During the class you vary your pace -- sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.
Spinning burns serious calories (about 450 in 45 minutes) and offers an awesome aerobic workout that makes your heart pump fast. It also tones your quadriceps (front thigh muscles) and outer thigh muscles like nobody's business! Because you stay in one place with the same basic movement throughout,
Spinning doesn't involve a lot of coordination; it's easier to concentrate on your form than in other types of aerobic classes. And although you follow the general instructions of the spinning teacher, you are in control when it comes to your pace. You can finish a spin class, regardless of your fitness level, simply by adjusting your pace or the tension knob on the bike.
Spinning does not work all leg muscles equally, so if you spin without doing some cross training activities, you may develop muscle imbalances. Spinning every day can also be too much of a good thing -- real spin enthusiasts have to watch out for overuse injuries in their knees, hips and lower backs.
Other than the bike, here's what you need for a safe, comfortable ride:
- A stiff-soled shoe with good ventilation. (Running and aerobic shoes, which are soft-soled, may leave your feet numb by the end of the class.)
- Two towels, one for wiping away sweat and one for draping over the handlebars so your hands won't slide out of position.
- A full water bottle, because you're definitely going to sweat. Most spinning bikes are equipped with a water bottle cage so you can place your H2O within easy reach.
Notes From Heartline:
“Johnny G” signed on with Star Trac to develop the spin bike for mass distribution. Indoor group cycling can only be referred to as “Spinning” when the stationary cycles are actually Star Trac Spin Bikes. In other cases, the class and the bikes are referred to as cycling.
For his next big idea, “Johnny G.” partnered with Matrix Fitness (Johnson Health Tech) to create the newest modification on the spinning concept. It’s called the Krankcycle. Click here for more info.
In addition, Matrix Fitness has developed a system called MyRide, a concept stemming from the need that arose from people who wanted all the benefits of cycling but either did not have a gym membership or the schedule to take a cycling class. Click here for more information and learn how to create the cycling experience in your hotel, resident fitness center or community center.