To Your Health:

Spinning Wheel Got to Go Round....

August, 2002

By Nancy DiMarco, Ph.D.

What is "spinning?" In 1987, Johnny Goldberg, a world-class cyclist, conceived the idea for spinning while training for the Ride Across America, and it has become one of the newest fitness trends wheeling its way into health and wellness centers across the United States.

It is an exceedingly efficient exercise program that uses a stationary bicycle and five basic movements to produce both a physical and mental workout. Spinning burns more calories (approximately 400-600 kcals per hour) than an aerobics class (250-450 kcals per hour) and eliminates boredom for many.

More than 1,200 gyms nationwide offer spinning classes.

WHAT EQUIPMENT IS NEEDED?

A spinning bike is a specially designed stationary cycle that has pedals with clips or cages, an adjustable seat and handlebars and a resistance knob that regulates the intensity of the workout by putting drag on a flywheel. A typical spinning bike used in local fitness facilities costs about $650.

When you decide to do spinning, let the instructor know it is your first time so he or she can assist you in setting up the cycle and explain the format of the class.

The heights of the seat and handlebars, as well as the position of the seat on the frame, are all important in prevention of injury and discomfort. A gel seat is important for first timers because, speaking from experience, your saddle will be sore until you get used to it.

Clothing is also important and the best is light colored, breathable material, like cotton, to produce the greatest cooling efficiency. Wear athletic shoes with a stiffer sole to produce the best pedaling force. Bring at least an ounce of water for each minute you are in the class in a plastic water bottle or cycling bottle; so for example, if your class lasts 40 minutes, bring 40 ounces of water.

Lastly, bring a towel to wipe your sweating brow and bike when you are finished.

A TYPICAL SPINNING CLASS

A trained instructor leads the class from a warm-up through a series of movements that pushes each person individually, regardless of their fitness level, to finish a winner. Imagery is frequently used to help motivate participants. And the music played, with its driving rhythms and change-of-pace melodies, is often enough to keep participants pedaling.

After a warm-up, which should include stretching of the upper body and non-resistance pedaling to warm up the lower body, the instructor typically will use a series of three hand positions and five movements to guide the class.

Cool-down pedaling and stretching exercises at the end of class are also essential.

HAND AND BODY POSITIONS

Hand position one is used when the cyclist is in the seated position. The thumbs and fingers touch keeping the wrists straight. Hands are on the handlebar closest to the body.

Hand position two places the hands farther up the handlebar and is useful for seated climbing, sprinting, jumping or standing running and climbing.

The third hand position is used for hovering, and the hands grasp the end of the handlebars while using considerable resistance on the flywheel.

The five body positions include two seated positions, two standing positions and jumping. Position one is sitting with little to no resistance and is used as the starting position for all other movements on the bike. The cadence for the sitting position is 80-110 revolutions per minute. The second position is the seated climb that is simulated by gradually increasing the resistance on the flywheel and maintaining a cadence of 60-80 RPMs.

The two standing positions are used for running, with light resistance, and climbing at a cadence of 60-70 RPMs. Standing running or climbing is performed so that the saddle horn can be felt between the legs and the person's torso is directly over their legs and centered over the pedals. Both of the standing positions provide great cardiovascular conditioning.

The last position is jumping and is performed by raising the body off the saddle at intervals and either keeping a constant pace or performing sprints or running at a faster pace than when seated. Variations of all these hand positions and body positions are what keep the class interesting, challenging and motivating.

PROS AND CONS OF SPINNING

Pros: Exercise endurance and muscle tone are improved and cardiovascular fitness is enhanced. Most of the large muscle groups in the body are involved including the hips and abdominal muscles, calves, hamstrings and quadriceps. Spinning can be performed year round and bad weather is never a factor. All fitness levels can participate and the class can be tailored to suit individual needs. The basic movements of spinning are uncomplicated in comparison to some dance aerobic classes and might encourage someone to try it who might otherwise be intimidated or embarrassed.

Cons: Probably the biggest disadvantage is the soreness that comes with the first few classes, but gel seats and padded cycling shorts or pants can help alleviate that. Some fitness establishments don't offer spinning because of the cost associated with each bicycle. Spinning can also be performed at home, but the bicycle cost may also be prohibitive.

Dr. Nancy DiMarco is a research professor in the Department of Nutrition and Food Sciences, the nutrition coordinator for the Institute for Women's Health and coordinator of the master's program in Exercise and Sports Nutrition at Texas Woman's University. She can be reached at ndimarco@twu.edu.

Tips For First Time Spinners

• Come to class at least 10 minutes before it begins to have the instructor explain how the bike operates and set it up to meet individual needs. Learn emergency procedures for stopping.

• Bring an ounce of water for each minute in class in a plastic bottle that will fit in the bottle holder on the bike.

• Bring a towel if the facility does not provide them.

• Plan to spin for no more than 10-15 minutes because it does take time to learn and adjust to this type of exercise

• Plan to remain seated during the first class. As endurance builds, begin to do standing running, climbing and jumping.

• Wear comfortable, breathable clothing with no loose laces or strings.

• Don't compete with the rest of the class; spin at a comfortable pace and only challenge yourself.

• Be sure to stay and cool down and stretch after class.

• If feeling light-headed, faint, or sick, inform the instructor and/or decrease both the resistance and intensity.

For Further Information Contact:

Roy Kron
Director of News and Information
Tel: (940) 898-3456
e-mail: rkron@twu.edu