Thursday 7:00pm (Spin HIIT)
What is Spinning?
Imagine a whole bunch of exercise bikes lined up inside a health club studio. Riders are on each one, spinning the pedals at a rapid pace. The lights are turned down, pumped up music fills the air and an instructor with a headset sits atop a lead bike, calling out commands.
“Climb out of the saddle,” she barks at the class. “Big hill coming!”
The riders rise as one, pedals spinning faster as they grimace with exertion, sweat dripping off their bodies.
What you’re witnessing is a spinning class, a workout option available at fitness clubs everywhere. Spinning is a relatively recent phenomenon, where participants take part in a group workout on exercise bikes that typically lasts anywhere from 30-75 minutes. The classes are lead by instructors who normally guide participants through a series of phases, from warm-up to more challenging phases, to a period of peak effort followed by a cool down.
In spinning classes, the intensity of the workout is influenced by a couple of things:
cadence, or pedal rate
resistance of the bike’s flywheel, which can be continually adjusted throughout the class to make pedaling easier or more difficult
by the rider’s body position, as they either pedal from a seated position or rise from the saddle.
Ultimately participants determine their own levels of exertion, something that works better for some folks than others. For instance, I personally find myself slacking from time to time in a spinning class if I don’t stay focused. I know that I do better when I’m being pushed, like when riding a real bike and the only option to hustling on a group ride is being dropped.
But a good instructor can certainly encourage and motivate you to push yourself, and you’ll most likely find spinning to be a vigorous workout. It’s a decent way to stay in shape when you can’t get outside on the bike.
Using 4 minute intervals of a chosen exercise, each sequence is broken into eight 20/10 intervals (20 seconds of intense work followed by 10 seconds of rest). Many exercises will use just body weight, but additional tools such as barbells, bands, and gliding discs may be used as well. Class will end with a short cool down and stretch.