A few months ago, I bit the bullet and swallowed my fears of taking a spin class. Yes, you heard me right, I was AFRAID of spin class. I always saw everyone leaving the classes dripping with sweat and looking as if they just got their butts kicked. One day, my good friend Jenny convinced me to give it a try with her and lo and behold, I LOVED IT! I started going to the classes 2 – 3 times a week, because I loved how I felt when I finished (like a CHAMPION) and my body began to reap the benefits, my butt, legs, and arms were looking AMAZING and I was burning calories like no one’s business.
Recently, I moved to Philadelphia and my new gym doesn’t have a Spin Class, but it does have a few of the same spinning bikes that my old gym used for their classes. So I challenged myself to continue on spinning on my own. I wasn’t quite sure how to get started until I found this great post from Women’s Health. Check it out! If you can’t get to a spin class, try this one out below. More importantly, if you have never tried it or are afraid of it (like I was), I ask you to give it a shot. Or any type of fitness program that has you a bit intimidated, you never know you may end up falling in love with it and your body will thank you!
The recipe for a great inside ride:
“Mix about 50 percent fast, light efforts with 50 percent heavy, steep climbs [low rpm, high resistance],” says Rubin. And don’t forget the tunes. When you take a class, instructors match beats per minute in songs to the intensity levels of the workout, helping you stay in sync.
minutes 0 to 3
> Warm up. Pedal comfortably with little or no resistance.
> “Diamonds from Sierra Leone,” Kanye West featuring Jay-Z
minutes 3 to 7
> Add resistance. Make pedaling harder and rise out of the saddle.
> “Harder to Breathe,” Maroon 5
minutes 7 to 11
> Add more resistance. Slow your pace to 55 to 60 rpm. Alternate standing and sitting for 30 seconds each.
> “Grenade,” Bruno Mars
minutes 11 to 15
> Active recovery. Reduce the resistance and maintain a brisk, high pace (cadence) at 88 rpm.
> “Just Can’t Get Enough,” The Black Eyed Peas
minutes 15 to 19
> Flat ride. Add a bit more resistance and pedal at 90 to 95 rpm.
> “Days Go By,” Dirty Vegas
minutes 19 to 23
> Hill surges. Up the resistance and pedal at 65 rpm. Every 30 seconds, increase your leg speed and surge as fast as you can for 15 seconds.
> “Judas,” Lady Gaga
minutes 23 to 27
> Fast and flat. Ease up on resistance and pedal at a fast pace (110+ rpm).
> “Party Rock Anthem,” LMFAO
minutes 27 to 31
> Steep climb. Increase resistance and slow to 70 rpm, alternating between sitting and standing for 30 seconds each.
> “Uprising,” Muse
minutes 31 to 35
> Steady cruising. Reduce resistance and pedal at your preferred cadence.
> “Curbside Prophet,”Jason Mraz
minutes 35 to 43
> Speed play. Mix short and long sprints (95 to 110 rpm during sprints, 65 to 70 rpm during recovery). Start with 10 seconds and work up to 60 seconds (equal recovery time).
> “If U Seek Amy,” Britney Spears
minutes 43 to 45
> Cool down. Pedal comfortably (85 rpm) with little or no resistance.
> “Love the Way You Lie, Part II,” Rihanna
Get your spin on! 🙂