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FREQUENTLY ASKED QUESTIONS
Want to know what to expect or how to get the most from your Spinning® class? Here are the answers to frequently asked questions. Can't find what you're looking for? Contact us (spinnng@RPMStudio.ca) and we'll do our best to help.
I've never taken a Spinning class before.
What should I expect?
Do I have to be in great shape to participate in
a Spinning class?
What makes Spinning class different from other group exercise classes?
How is taking a Spinning class different than
just riding a stationary bike?
What type of gear do I need to participate
in a Spinning class?
Will taking Spinning classes make my legs bulk up?
Getting the most from your ride
Sometimes my toes go numb while I'm riding ?
How can I solve this problem?
How can cycling shoes help me in a Spinning class?
Why should I wear a heart rate monitor in Spinning class?
How do I calculate my Maximum Heart Rate?
If I have an injury from another sport is Spinning
class a good alternative?
I've never taken a Spinning class before.
What should I expect?
Every class is a little different, but one of the great things about the Spinning program is that it is adaptable to your fitness level. Remember that there's no competition. Listen to your body and adjust the resistance on your bike accordingly.
If you're a first timer let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Spinning program's five core movements and program fundamentals like heart rate training that will help you burn more calories, increase your strength and improve your overall fitness.
Anyone can benefit from the Spinning program. And because you can go at your own pace by controlling the resistance on your Spinner® bike, taking Spinning classes is a great way to get fit.
Top-notch instructors, invigorating music and visualization come together to make Spinning class both fun and effective. If you've ever left a group exercise class feeling frustrated, you'll appreciate that there are no complicated moves to learn with the Spinning program. Regardless of how fit, flexible or coordinated you are, you'll get a great workout. Simply hop on your bike, set the resistance to the level that's right for you, and let your instructor guide you through an incredible ride.
How many calories will I burn in a Spinning class,
and what is the approximate equivalent distance in road miles traveled?
The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400-500 calories in a 40-minute workout. The "distance" traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80-110 rpm is
equivalent to approximately 15-20 miles on the road.
How is taking a Spinning class different than
just riding a stationary bike?
Spinning class makes riding a stationary more bike fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make Spinning class an incredible experience.
Comfortable workout attire is all you need to get started.
But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.
The "climbs" that are incorporated into a Spinning class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. If you're ever in doubt share your training goals with your instructor and ask them to help you create the ride that's right for you.
I sometimes have a hard time getting comfortable on the bike's saddle. What can I do about it? If you're new to the Spinning program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride
more comfortable
The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn't help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.
Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes. Cycling shoes can also be used with clipless pedals, which facilitate a push/pull action and more efficient pedal strokes.
The Spinning program consists of five Energy Zones!
These Energy Zones vary in intensity and are based upon certain percentages of your maximum heart rate. By wearing a heart rate monitor, you will be better equipped to assess the intensity of your ride and determine when to push harder, maintain your pace or reduce your effort. By taking the guesswork out of your workout you maximize your efficiency while minimizing your odds of overtraining, injury and burnout.
The best place to start is with the age predicted formula, which is calculated by subtracting your age from 220 if you are a male and from 226 if you're a female. For example, if you're a 30 year-old man, your Age Predicted Maximum Heart Rate would be 190.
While taking a Spinning class may be an excellent way to cross train, only your doctor can determine if the Spinning program is a safe option for you.
Jumps are an advanced move that develop strength and balance. With hands in position 2, transition in and out of the saddle with one smooth, controlled movement.
A sprint is an advanced move in which riders go at an "all out" pace for about 30 seconds
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