This morning, I decided to give my body a little break from running.
After 6 consecutive days of running (and several nights of tennis), my body really needed a low impact workout.
Although I don’t have a member ship to a gym, my aparmtent complex has a pretty good fitness center that has five spin bikes.
Who needs an actual spin class when you can do it yourself?
Spinning is a great way to get in a vigorous cardiovascualr workout by burning calories and working your leg and core muscles.
- An effective cardiovascular workout.
- Allows you to train in the off-season (when it’s too hot and/or too cold).
- A variety of routines keeps things interesting.
- A great workout for all fitness levels.
- You don’t have to wear your helmet
- You’re not on a real bike, so it’s not a perfect substitute for time in the saddle.
- You’ll sweat so much that you might fall off the seat.
- You have to push yourself for maximum effect (basically, a spin class will never be a recovery day).
Spinning classes are typically done in a fitness studio with various light and music settings to create an energized atmosphere.
Certified instructors (I was certified at one point but I never really kept up with it) guide students through an intense workout involving a warm-up, tempo cadences, sprints, climbs, and a cool-down.
One of the great things about a spin class is that you control resistance on your bike. In other words, YOU control how hard you push yourself.
Most spin bikes have toe clips so you can wear tennis shoes, but many pedals also work with clipless shoes.
My Favorite Hill Workout
|Minutes||What To Do||Resistance (1-10)||Cadence||Interval Length|
|0-10||Sitting Warm-up||Start at 2 and work to 4||Slow||10|
strong, consistent jog
|20-21||Seated Sprint||4||Very Fast||1|
|23-25||Standing Steep Climb||7||Medium||2|
|27-30||Seated Strong Uphill||6||Medium||3|
|34-38||Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle||4-5 for sprint, 2-3 for recovery||Fast for 20 second sprint; Slow for 40 second recovery||4|
|40-45||Standing Uphill Run||6-7||Fast||5|
|47-51||Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle||4-5 for sprint, 2-3 for recovery||Fast for 20 second sprint; Slow for 40 second recovery||4|
|53-56||Seated Strong Uphill||7||Medium||3|
|58-60||Standing Steep Climb||8-9||Medium||2|
|62-63||seated Sprint||Low||Very Fast||1|
Spinning… Love it or hate it?