Spin It!
By Lanny Schaffer, Ph.D-4885
Some call it tormenting, while others call it exhilarating. There no denying, however, the great popularity of spinning or indoor classes. These classes differ from the usual boring stationary when the instructor takes participants on a virtual outdoor road race with hills, valleys, flat roads and finish lines. Before you jump into a spinning classe there are a few questions you should ask your self and a few precautions so your first ride is a smooth one.

What kind of shape am I in? Indoor is often portrayed as an activity even the most incoordinated can perform, but no so! The intensity levels of many classes is way beyond what a beginner or a part time exerciser could handle. It's important you are in very good cardiovascular condition and listen carefully to your body during exercise before undertaking indoor cycling.

If you're not quite ready now, you could be in the near future. Try some cycle specific training such as interval training on the stationary bike. Interval training means alternating hard and recovery segments such as one minute hard and two minute recovery. This will more closely resemble a spinning class versus steady state (one speed) cycling.

Studies have shown that indoor participants regularly show perceived exertion ratings in the high teens. Perceived exertion is a scale from 6-20 where you rate how hard you feel your body is working. Ratings this high are not normal and can be attributed to two things. First spinners are a "hardcore" group. They simply like to push it to the limit. Second, instructors may also have this attitude and over push their students into the higher ratings.

After a few weeks of your stationary training you'll be ready for you first class. If you club has a beginner class by all means start there. Here's a few tips you'll need to make your first class a positive one;

* Bring a

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full bottle of water or even better a sports drink which replaces electrolytes. If you are worried about calories dilute it half and half.

* Purchase a proper pair of bike shorts, preferably padded, like the outdoor riders wear. This adds ions of comfort.

* Get full instructions about seat height from your instructor. On the upstroke the knee should not go above hip level. On the downstroke it should be about 85% straight.

* Concentrate on exercising at you own pace. Even though the group may be going fast and furious and the instructor is yelling "faster RPM" or "don't sit down" remember you always have the ability to drop the tension, slow down the cadence etc...

Are you already in shape for indoor cycling? Then get you gear together an experience one of the toughest workouts around. Still need a little time to get ready? Work that stationary bike and remember you have control over how hard you work and there's no rush.

Article Source: http://www.articlemap.com

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more savvy fitness ideas go to http//:www.aerobics-exercise-coach.com