Spin classes ideal for people of all fitness levels
By Caroline Mooser
When the treadmill becomes mundane, try spinning -- an indoor group cycling class that is an invigorating and entertaining cardiovascular challenge.
Spinning instructors, who turn the lights down low and transform the gym studio into a Mediterranean nightclub or Springsteen concert, add another dimension to the workout, making the minutes of the class fly by.
Led by an instructor who simulates an outdoor cycling adventure, spin classes at gyms like Club One Fitness on Santana Row are held in a studio full of stationary bikes where riders commit to 40 to 60 minutes of this stamina-building, muscle-defining activity.
Solid music is an essential part of spinning, as it is the driving force motivating practitioners to maintain a certain cadence in movement with the song. Instructors have a good sense of the music's rhythm and count the beats out loud for riders as they pedal in time.
Music ranges from Ibizan techno/house to a fast-paced Gipsy Kings medley to the inspirational "Jai Ho" from the "Slumdog Millionaire" soundtrack.
A climactic melody from Flamenco master Gino D'Auri encourages an all-out sprint and U2's "Elevation" at the 20-minute mark signals the transition from a seated to a standing hill.
In addition to hills, jumping is another spinning maneuver, requiring riders to rise up and sit down repeatedly on the bike seat -- known as a saddle -- every two, four and eight counts of music.
In keeping good form -- shifting the hips back, relaxing the arms, riding with the knees inward and not leaning on the handlebars for support -- riders feel the burn in the targeted muscle areas -- mainly the gluteals and quadriceps. When instructors announce that a steep hill is coming, riders are encouraged to turn the dial that controls the bike's resistance. Turning up the resistance makes pedaling a more strenuous chore for the legs, but instructors remind cyclists to envision the top of the hill approaching in 45 seconds.
Club One holds spin classes at all their gym locations in the Bay Area and advertises spinning as perfect for people of all fitness levels because the individual ultimately decides the difficulty level of their ride while choosing when to keep up with the instructor and when not to.
Before class begins, instructors always ask if anyone is new to spin or needs assistance adjusting their bikes. The cyclists' riding comfort is a high priority in any spin class, and instructors try to make the ride as effective and enjoyable a workout as possible.
Class members range from beginners to experienced cyclists, who often wear padded cycling shorts and cycling shoes that attach to the pedals and allow wearers to ride with greater fluidity and speed.
As described on spinning.com, spinning came on the scene about 15 years ago and gained a huge following since participants can efficiently burn as many as 600 calories in only 40 minutes. As spinning remains in high demand at gyms across the nation and is offered at over 35,000 facilities, hardcore spinners looking to become certified instructors are in luck. The World Spinning and Sports Conference, held May 28 to 31 in Miami, Fla., will provide an opportunity for certification.
Contact Caroline Mooser at (408) 551-1918 or cmooser@scu.edu.