Spinning - Health and Exercise Gym in Kalamunda

Spinning

Participants set goals based on their RPE (Relative Perceived Exertion), which is measured on a scale of 1 (no exertion at all) to 20 (being maximum exertion). The ride simulates various terrains by altering resistance and cadence. Instructors guide classes by calling out the level of exertion at which participants should be. The instructor can also give a simple exertion scale from 1 (no exertion at all) to 10 (maximum exertion).

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation and enthusiastic coaching to lead clients through a ride that best suits their fitness level and goals. 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. Terrain-based spin classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardio-based workout.

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. This is a major advantage of indoor cycling: each participant can control his/her level of intensity.

Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), indoor cycling 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.

The three positions used in indoor cycling each work a different part of the body and it depends on the level of exertion whether or not someone changes position or the instructor can tell the class to change. Position one is when the rider in the saddle (seated) and the hands are resting on the center of the handle bars. Position two is when the rider stands up but can still feel the saddle between their legs and their hands are light on the handle bars. Position three is used for heavy climbing and the body is extended over the handles.