Spinning

Indoor cycling is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting. The concept was created in the 1980s when Schwinn and ultra-endurance athlete Jonathan Goldberg ("Johnny G.") introduced the Spinning program. more...

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Participants set goals based on their heart rate, which can be measured by hand or using a heart rate monitor and rides simulate variations in terrain by altering resistance and cadence. If someone is new to indoor cycling and has not yet purchased a heart rate monitor then they can judge their level of exertion on an RPE (relative perceived exertion) scale. This scale has numbers which range from six (no exertion at all) to 20 (maximum exertion). Instructors will guide classes by mentioning what level of exertion a participant should be at.

The "Spinning" program, which is licensed by Mad Dogg Athletics, is the original indoor cycling program and was taught on Schwinn bikes. Since its launch several competing programs, and bike manufactures, have emerged, including "Studio cycling," operated by Reebok, and "Power pacing," from Keiser. The "Spinning" program is currently partnered with bike manufacture Star Trac, while Schwinn Indoor Cycling is an independent program which can be taught on any brand of bike, although Schwinn Fitness, a division of Nautilus continues to manufacture several indoor cycling bikes. Because "Spinning" is a trademarked name many fitness facilities are getting away from referring to their programs as such, and instead identifing them as Indoor Cycling classes.

A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate terrain and situations encountered in actual bicycle rides, including hill climbs, sprints and interval training. Coasting downhill, obviously, is easiest to simulate. The instructor uses music and enthusiastic coaching to motivate the students to work harder. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises.

Each person in the class can choose their own goals for the session. Some participants choose to maintain a moderate, aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity. Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), spinning is also beneficial in strengthening the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity. If the exercise is not done correctly, injuries can occur; problems with the lower back and knees are most common. To avoid injury it is important to make sure the seat position is right for the participant's height. The seat should be set at a height such that the leg is fully extended with the foot resting on the pedal. Handlebar height can be adjusted for comfort; less experienced rider may want to set them higher to ease lower back discomfort.

Read more at Wikipedia.org