SPINNING YOUR WHEELS: AT THE GYM OR AT HOME
I love riding my bike. It’s a 17-year-old Motobecane steel-frame road-bike on which I’ve put tens of thousands of miles and ridden in dozens of triathlons. These days I live in Ventura, which with its mild weather, is perfect for riding nearly every day. But years ago, I lived near Lake Tahoe where in winter we at times had so much snow that street riding wasn’t possible. On those days I often attended spinning classes at my local gym.
You may live in a region where because of snow or rain storms, you can’t always ride a bike outside. If that’s the case—or if you haven’t tried it yet—you may want to consider spinning, also known as indoor cycling. I found this February 24, 2018 Harvard Health Watch article by Matthew Solan, Spinning: Good for the heart and muscles, gentle on joints. Here are excerpts.
Spinning classes are staples at most gyms, and there are even entire fitness centers devoted to nothing but spinning. A class typically lasts 45 minutes to an hour and is led by an instructor who guides everyone through a series of heart-pumping workouts. For instance, you might do speed work, where you pedal fast for brief periods followed by periods of rest and recovery. You also may do incline workouts, where you increase the resistance so it feels like you are cycling uphill.
If you haven’t tried spinning — or are looking for a way to liven up your exercise routine — you should give it a whirl, as it offers a wide range of benefits for people of all ages and fitness levels.
“Spinning is a great cardiovascular workout and can help build lower-body muscle strength,” says Greg Robidoux, a physical therapist with the Cycling Medicine Program at Harvard-affiliated Spaulding Rehabilitation Network.
It’s also perfect for people who don’t enjoy, or have difficulty doing, higher-impact cardio activities like running. Spinning is a low-impact exercise that places less stress on your joints, which makes it ideal for older adults with knee or hip issues or those recovering from orthopedic injuries.
Spinning classes are safe for most people, but get your doctor’s okay, especially if you have a heart problem or are recovering from an injury or surgery. “Once you are more comfortable on the bike, you easily can do your own workouts,” says Robidoux. “But you should experience several classes to get a feel for everything before going solo.”
Guidelines for a safe and effective workout
Look for proper credentials. Most spinning instructors are certified to teach spinning. Others may be only certified to teach aerobics, and while they may be experienced with spinning, they might be less knowledgeable about the equipment and how to move smoothly through different positions on the bike. Robidoux says to look for instructor certifications like Mad Dogg Spinning Instructor Certification, AFAA [Aerobics and Fitness Association of America], Indoor Cycling Certification, or Schwinn Indoor Cycling Certification.
Get fitted. Ask your instructor how to adjust the handlebar and seat height and position to ensure proper alignment, so you don’t put too much strain on your lower back and knees. Your legs should move in a circle with no jackhammer-like bouncing.
Take it easy at first. Only pedal at a pace that allows you to stay stable in the saddle, and never feel you have to do what everyone else is doing. “Go at a lower intensity if needed, stay in your comfort zone, and progress at your own pace,” says Robidoux. “It is perfectly fine to skip a workout, recover, and jump back in when you are ready, or do your own thing and just pedal.”
Keep it short. It’s okay to stay for only 20 or 30 minutes of a class at first, until you are more comfortable and your endurance increases.
Don’t forget a towel and water. You will sweat, so always have a towel handy to wipe your brow and a water bottle to stay hydrated.
Sit right. Also, invest in a pair of cycling shorts, which can make sitting on the saddle more comfortable.
_____________________________________________
Not ready to return to the gym?
Yet, because of Covid, you may not want to go to a gym. Instead, consider purchasing an indoor exercise bike to ride at home. They’re available in all styles and price ranges from a few hundred dollars at Walmart or on Amazon clear up to a super Schwinn at $1,000 or Peloton for $2,000 (or more!). If you can, before purchasing a bike, try it out in person for comfort and sturdiness. These days, you can also sign up for interactive virtual classes that offer motivation from trainers and upbeat music for a monthly fee. Or you can simply set up your own TV or computer and music to accompany your spinning.