Morning Friends! My fitness routine has changed a lot since I lost 80 pounds. My weekly schedule was a combination of walk, run, elliptical and weight train. Within the past year, I began feeling bored with the usual stuff and started trying other things. Last summer I started incorporating 2 spin classes into my weekly fitness routine after trying my first class and loving it.
A spin class consists of seating biking (in the saddle) and biking standing up. The class incorporates multiple training techniques including hill climbs, rolling hills, head winds, power accelerations, leg isolations and sprints. Cycling is done in and out of the saddle at various levels of resistance and speed. I like the intensity of the class and the variations in technique. Stationary bikes have always been boring to me and never part of my fitness routine. I had to be desperate to get on one. With spinning, I am never bored and I feel constantly challenged. I firmly believe this is why I’ve stuck with it this long. Might I also mention I burn an average of 500 calories per 50 minute class. Score!
Spin Class Workouts
- Sprint – Easy resistance in the saddle at a high RPM 120-130 (revolutions per minute)
- Standing Climb – Heavy resistance out of the saddle at medium RPM 65-85.
- Seated Climb – Heavy resistance in the saddle at a lower RPM 55-75.
- Rolling Hills – Interval training in & out of the saddle at a medium resistance throughout, RPM 70-90. Repeat sets 3-5 times.
- Break Away – Interval training in & out of the saddle. Medium resistance standing & sprint resistance when seated, RPM 75-120. Repeat set 3-5 times.
- Power Accelerations – Interval training in the saddle using a resistance level just above flat. Sprint pace 30-90 seconds in duration followed by a comfortable pace for 30 seconds. Repeat set 3-5 times.
If you’ve been following my blog, you know I’ve been recovering from a foot injury. This has forced me to adjust my fitness routine. This past month I’ve been spinning, swimming and weight training (non weight-bearing) everyday. Just this last week I’ve become strong enough to incorporate StairMaster and more weight training.
With my injury, I was unable to cycle standing up these last weeks. It was too painful. For me to do spin class, I had to make several modifications for myself. The instructors don’t have time to give personal modifications so when you are in a group class you need to be prepared to make your own adjustments on the fly.
Recently, another woman in my class injured her foot. She recognized I was making modifications in class and asked my advice so she could continue to cycle. I thought it would help other who may be in a similar situation.
Here are the modifications I’ve made for myself.
Spin Class Modifications
- Sprint —> No modification
- Standing Climb —> Decrease resistance to a 10-14 gear when class stands & jog 1-2 levels above flat, increase resistance to a 14-18 when class stands
- Seated Climb —> No modification
- Rolling Hills —> Maintain resistance at 14-18 gear when class is seated, decrease resistance to 14-16 gear when class stands
- Break Away Drill —> Increase resistance to a 15-18 gear when class is seated, decrease resistance to a 10-13 gear when class stands & sprint
- Power Accelerations —> No modification
Please note these modification are recommendations. They may or may not be right for you depending on the type of injury you may have. Always check with your physician.
I love spin. I love the workout, the intensity, the class energy and challenge it commands. I’m so happy my best friend Suzanne drapped me out of bed at 6 one morning last summer to experience my first class especially now that I’m recovering from a foot injury and have been limited to the types of fitness I can while I’m healing.
The moral is find a fitness activity you love. Challenge yourself to try different activities & don’t give up until you find one you love.
Question – Have you tried a spin class?