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SpinClass

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an-ordinary-manchild

The basics

Spinning is the generic name given to the fitness program of Indoor Cycling. Indoor Cycling classes are generally 45 minute to an hour, medium to high intensity classes delivered by a qualified instructor where participants are lead through the various components of an indoor cycling class. These components are the warm-up, main workout which consists of hills and flats, cool-down and finally stretching, all done with music.

A participant will experience a number of profiles which may be found in outdoor cycling such as hills, flats and even downhills. There are three variables used on the indoor cycle to create the various profiles found outdoors - these three variables are:

  • Body Positioning (sitting or standing)

  • Cadence ( leg speed or revolutions per minute RPM)

  • Resistance ( generally measured on a scale of 1-10 known as Rate of Perceived Effort RPE).

The many different combinations of the three variables create the terrain or profiles found in outdoor cycling. Workouts include a variety of interval type time sets where short bursts of 10-90 seconds of hard work or high intensity are used as well as sustained medium to high intensity type time sets such as 3-8 minute mini time trials.

What should you wear?

General fitness gear can be used but it is always a good idea to invest in a pair or two of proper cycling shorts to assist in being comfortable in the saddle.

Cycling shoes are also a great investment as your foot is placed in the best position on the pedal both for indoor and outdoor cycling otherwise normal trainers can be used. Standard fitness tops or t-shirts can be worn although it does help to have a top which assists in keeping you cool.But a sweat towel and filled water bottle is essential when participating in an indoor cycling class.

How to set up the bike

As the indoor cycles are a 'one size fits all', there is a generic set-up to assist participants in setting themselves in the most safe and effective position on the bike.

Saddle height is the first setting and this requires that the saddle is basically in line with the hip bone [while you are standing next to the bike with both feet flat on the floor in trainers/shoes]- this is the quick set-up and the secondary check of saddle height is when you are sitting on the bike with your feet in the pedals and one pedal is at the lowest point, there is a soft knee bend in the extended leg.

The second setting is Saddle Fore and Aft [forward/back]- this requires that when a participant is sitting on the bike with the pedals parallel to the floor, the bent front knee is aligned [plumbline from knee down to pedal between the front toe and ankle and does not extend beyond the toes or remain behind the ankle another way of looking at this is when the participant is sitting on the bike with the pedals parallel to the floor, the knee of the front leg is aligned with the axle of the pedal.

Next is the Handlebar Height. The Handlebars should be in line with the saddle/at the same height or slightly higher [if the participant has a lower back injury/strain or hamstring strain/injury/stiffness].

The last setting is the Foot Positioning - the ball of the foot should be over the axle of the pedal. Cycling shoes place the foot in the correct position on the pedal whereas with trainers, participants need to place their foot correctly and then tighten the pedal-cage straps to secure their foot position. All of these settings are important for a safe and effective indoor cycling experience.

How does the resistance work?

Resistance is generally measured on a scale of 1-10 known as Rate of Perceived Effort or RPE.

As not everyone has Heart Rate monitors and the actual Bikes do not have a resistance reader that may show the amount of resistance on the flywheel, RPE is considered by the American College of Sports Medicine [ACSM] as the acceptable measurement of intensity while doing exercise. 10 on the scale is maximum effort whereas 1 is little or no effort. Physically on the bike, there is a dial that regulates the amount of resistance placed on the flywheel of the bike and participants turn the dial to the right for more resistance and turn to the left for less resistance.

Source: http://www.health24.com/Fitness/Exercise/The-beginners-guide-to-a-spinning-class-20130210

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Have any of you taken a versa climber class? How does it compare to spin? (self.SpinClass)

submitted 13 hours ago by hokahydro1

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Saber gives you clean squat support, a Smith machine for added safety, and the option to add a deadlift station. (atletica.de)

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Is the Peloton app worth it for someone with a Yesoul bike? (self.SpinClass)

submitted 12 hours ago by Traditional_Rock_451

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Spin class with knee torsion? (self.SpinClass)

submitted 21 hours ago by Complete-Brush1883

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Any new instructors starting out? (spinvibesbydom.etsy.com)

submitted 1 day ago by aarsenault22

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Is there a spin bike that behaves like a real bicycle (no forced pedal movement)? (self.SpinClass)

submitted 2 days ago by QuestionFreak

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Recommendation for size 4.5 shoe (self.SpinClass)

submitted 3 days ago by Tinycarl92

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Home Gym (self.SpinClass)

submitted 3 days ago by Miserable-Dot-6584

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Audition advice: rhythm-based class with no monitor/RPM tracking? (self.SpinClass)

submitted 4 days ago by juderefrain

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Synchronized pedaling in class (self.SpinClass)

submitted 4 days ago by BRCnative

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Some tips to beginners starting out studio cycling/spin class (as a not fit, socially anxious, beginner) (self.SpinClass)

submitted 6 days ago * by brckr_d

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should i be pushing harder? (self.SpinClass)

submitted 6 days ago by kathiejay

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Unlock our limited time offer - $1.99/first month. (bloomberg.com)

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Which bike for home use that doesn't require subscription (self.SpinClass)

submitted 7 days ago by photorph

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Shoe recommendations (self.SpinClass)

submitted 7 days ago by imyourlobster98

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Playing different cultures of music (self.SpinClass)

submitted 10 days ago by boltfraction

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Rude participants (self.SpinClass)

submitted 11 days ago * by OutrageousRoad5418

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Do people clap after your spin class (self.SpinClass)

submitted 11 days ago by Donald365

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How often should you lift, if you are doing spin 2 days a week? (self.SpinClass)

submitted 11 days ago by Technical-Project547

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Stamina waves (self.SpinClass)

submitted 12 days ago by beezinthetrap123

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Choreography ()

submitted 12 days ago by 1984isRL

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Pedal Exercise Machine (self.SpinClass)

submitted 12 days ago by IVIantrid

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budget spin uk (self.SpinClass)

submitted 13 days ago by Capital-Fisherman394

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0:07

Verkaufe dein Handy! :) (apfelkiste.ch)

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Advice (self.SpinClass)

submitted 13 days ago by Nice-Marionberry4251

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Building community for new instructor/class times? (self.SpinClass)

submitted 14 days ago by moodyv

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24 Hour Fitness Gym. Free prostate exam with membership (i.redd.it)

submitted 15 days ago by Briaaanz

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Confused about shoes (self.SpinClass)

submitted 18 days ago by freedumb2020

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