Virtual Core Training and Spinning now available on my FaceBook 'Neil Proctor'
Studio Cycling (spinning) originated with Johnny Goldberg (better known as Johnny G) in California in the erly 1990's. The concept of getting groups of people together on bikes wasn't original, but to put n a studio was new and different and this poved hihlyghly successful and a new name called Spinning was born. This is where a manufacturer called (Schwinn) came on board and made the special bikes for spinning, it was hard work and time Johnny G put into spinning at US Fitnessss Trade Shows, that over 300 Fitness Clubs up and down America were runninhg hghly rated Spinning Classes and Programmes Schwinnn Spinning Bikes. Spinning in Europe the people and Fitness Clubs were a little more sceptical and needed proof that it wasn,t a short lived-fad. Many clubs waited untill spinning proved it-self that spinning showed the befits tha this made people get fitter and aiding membership retention and mass participation, the classes where as stong and good as the intructor and this were the Schwinn Programme came into it own right and teach the instructors run there own classes. Soon dozens of imitations sprange up running there own form of training,as they say imitation is the best form of flattery,so this was proof of a strong programme or concept,however some imitations lost track of the original concept ofspinning programme and taken by instructors teaching other insructors no background of cycling. This is why Schwinn is still the top rated programme and is why Fitness Clubs and Instructors rate Schwinn so much.All Schwinn teaching instuctors come from some background of cycling and highly rated clubs all over Europe. Spinning now in Fitness Clubs ect is one of the most attenend classes and one of the highly rated way to burn fat ect.Johnny G is still known as the Godfather of spinning and still pulls in loads of people at fitness expo,s ect when he is in attenace doing is speaking ectH
Regular Cyclists enjoy a fitness level equal to a person ten years younger. Cycling at least 20miles aweek (approximately two indoor cycling (spinning) classes reduces the risk of Heart Desease to other exercises. We believe ti incorporate any level of cardiovascular fitness ito yur traning indoor cycling (spinning) will fit into your training programme.
1. All types of cyclist can befit from indoor cycling (spinning) who can shelter from the elements of.
2. Cold Days and Nights..
3. Icy And Snowy Roads.
4. Rainy Days And Nights.
5. Short Daylight Hours.
6. This would still benfit as if riding on e roads and trials, to measuring and monitoring themselves in a safe environment.
7. People who are scared of riding dangererous roads or do-not have the balance and skill to ride a bike a bike with two wheels can ride a spinning bike with one.
8. You may not move or go anywhere,but you become extremely fit.
9. In the area of weight loss studio cyclingspinning) h (as revolutionised the fitness industry. Men and Women bored with their training can now enjoy claesses and see amazing results and follow a safe and structured programme.
10. Helping speed their metabolic rate burning fat like no other fitness exercise class.
11. Classes are designed for all people to ride side by side ie professional, beginners , edderly to the younger spinners.
12. Teams can enjoy training togerther for team building and cv fitness an also individuals in sport. teams enjoying spinnoing can be from the proffessional to basic club ie in football, rugby, hockey, cricket, running, gymnastics, triathlons, dualthons, boxing, netball, swimming, and the list becomes endless.
Heart rate is the number of heartbeats per unit of time – typically expressed as beats per minute (bpm). As we exercise our muscles require more oxygen and in response our body increases the number of heart pumps per minute in order to feed the muscles the oxygen they need. As we train and become fitter, the heart increases the volume of blood that it pumps with each stroke. As a result as we become fitter (through training) our heart rate for a particular workout should reduce. By measuring their heart rates then cyclists can monitor and gauge their fitness..
Zone 1 (up to 65% of MHR)
Recovery Rides These rides are used to help rest and recovery. They should be used in place of a rest day for instance the day after a race or hard training day. Their aim is to simply allow you to get out on the bike and get some blood moving through your muscles which will help to flush out any waste products and allow your muscles to recover without placing any strain on them whatsoever. Try to limit these rides to a maximum of an hour in duration.
Zone 2 (65% > 75% of MHR)
Endurance Rides This zone provides your ‘base miles’ and you should use the early part of the season training in this zone. While riding in this zone converstaion should be easy without getting out of breath, infact riding at this pace may seem too easy and you’ll be tempted to ride faster but resist. Endurance rides will help the slow twitch muscle fibers build up in your legs and improve your body’s efficiency of using fat as its primary fuel source at lower intensity. In addition a base of miles at endurance pace will help you get used to spending time in the saddle and reduce your risk of injury when you start to train at higher intensities. Try to have at least one long endurance ride per week where you spend over 2 hours at this intensity.
Zone 3 (75% to 83% of MHR)
Tempo Rides These rides are of a slightly higher tempo than Zone 2 training with the intention of building up your aerobic endurance. Riding at this speed you’ll find yourself unable to hold a continuous conversation without getting short of breath. The aim is to work as hard as you can without reaching your lactate threshold which is where the body starts using it’s carbohydrate or glycogen stores as fuel instead of fat. This is crucial to the distance rider as the body can only store so much glycogen.
Zone 4 (84% > 93% of MHR)
Lactate Threshold The aim of riding at this intensity is to try and raise your lactate threshold. As discussed your lactate threshold is the point at which lactate acid removal in your muscles is outstipped by lactate removal resulting in muscle fatigue. By incorporating lactate threshold intervals into your training rides you will over time manage to raise your threshold, which has the effect of allowing you to ride harder and faster for longer.
Zone 5 (94% > 100% of MHR)
Anaerobic Training Training at this intensity can only be maintained for very short periods, perhaps up to a minute and will help develop a cyclists sprinting ability. Training in this zone usually consists of maybe 5-10 very short intervals (30 seconds) with each being separated by 2-3 minutes at zone 3 intensity. Be aware however that your heart rate will not rise straight away to the very high intensity so timing such short intervals by relying on the heart rate monitor can be tricky. Instead use the perceived effort method where you simply pedal all out for each interval period..
The Breakdown on Bike Set-Up
First welcome! If you are new to indoor cycling I am super excited that you have found it to my blog! I have lots of resources for a new rider so please leave me a comment below on how it goes and if you need any other advise or tips! There are many type of spin bikes but all are designed to fit all shapes and sizes. It is important that before you get on your bike you get setup correctly as this is the the foundation of an effective and safe class. You will probably be least 40 minutes in the saddle during a class, so if you start with the position all wrong this will effect your range of movement, range of performance and eventually may even cause pain!
First: The Importance Of Bike Fit:
Have you ever tried to go for a run in shoes that are not the right size? If so you will know that blisters and a very short uncomfortable run are the end result. So I think you can really agree with me on the fact that it is very important to have a bike setup that fits all you wonderful curves and shapes. While you might still be able do the the class with an improper fit, if it’s not comfortable, efficient or enjoyable, over time can lead to injury or just giving up. The spin bike allows you to adjust seat height, handlebar height and the forward back position of the seat. It is very important you adjust all three of these positions to create the prefect ride. With the correct bike set up you will get the full benefits of the spinning program and minimize the risk of injury. If you are new to Spin classes, be sure to arrive to class at least 15 minutes early to discuss bike safety and setup with your instructor. This is really important! The instruction below are a great quick start but make sure you get some feedback. You will get bonus points because you will have made an introduction to the instructor and he or she can now help you have a great ride. On the other extreme if you encounter an instructor who does not and cannot help you then really think twice about that class.
Quick Startup Tip: Start by standing next to your bike. The seat should be at about hip level. Now, get on the bike and pedal one foot forward to the bottom of the stroke. Your leg should be fully extended with a slight bend in the knee. The purpose of this adjustment is to put you in a position on the bike where your leg is lengthened as much as possible when the pedal is at the bottom of it rotation nearest the floor but still with a slight bend at the knee. You never want to hyper extend your knee as this might result in injury. By standing on the floor to one side of the bike next to the saddle and looking forward towards the handlebars you will be easily able to locate the top of your pelvis with your fingers for your hip bone Adjust the saddle up or down until it is approximately level with your hip bone – hop on the bike and put your feet in the cages. Do a few rotations and at the bottom of the rotation when your foot is nearest the floor see how straight your leg is and make sure to have a small bend.
Put your hands on the handlebars and pedal forward until your feet are even. Your elbows should be slightly bent, shoulders relaxed and your front knee should be over the center of the pedal. If not, move the seat forward or back until you find the right spot. You will know this when your feat are in the 3 and 9 o’clock positions and your knee is direct above the balls of your feet if you were to drop a line straight down.
When you start, position the handlebars slightly higher than the seat. As you become more experienced, lowering them and leaning forward will engage more of your core. But in the beginning keep it a little higher
While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling can. Besides torching 400 to 600 calories in a 45-minute class, indoor cycling also helps rev up your metabolism (your body’s calorie-burning engine) and offers the opportunity to tone and strengthen all of the muscles in your legs, glutes, and core—without bulking up your thighs. To get the most out of an indoor cycling routine, you’ll want to heed some basic rules of nutrition and training.
Tips to Help You Ride Strong, Stay Healthy, and Slim Down
1)-Eat before you ride. Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. This could be a small banana, a slice of toast with jam, or a handful of whole-grain cereal. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs (perhaps a small apple with a tablespoon of almond butter or a few tablespoons of trail mix). Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.
2)-Vary the pace and difficulty. With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedaling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling.
3)-Split your workouts. If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours.
4)-Do resistance training. The more lean muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn 24/7. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week
5)-Replenish your muscles properly. Within an hour after your workout, consume a combination of carbohydrates and protein (such as 12 ounces of low-fat chocolate milk or a small handful of walnuts with a pear) to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout
6)-Don’t give yourself a dietary free pass. Some people make the mistake of thinking that since indoor cycling is such a high-intensity exercise, they can eat whatever they want and still lose weight. Not so. The reality is that even if you ride your heart out, you’re unlikely to burn more than 500 or 600 calories in 45 minutes. You need to burn an extra 3,500 calories to lose one pound of body weight so if you treat yourself to a piece of chocolate cake, you’ll consume 537 calories, essentially eliminating the calorie-incineration you did in cycling.
7)-Keep moving. If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.