Spinning
I used to plod along on my spin bike 2
hours a day... I would set up my computer right in front of the bike
so I could Facebook, surf the net, and watch TV... all while getting my spin
on. I eventually realized that if I had enough energy to update my
Facebook status while, I was spinning, I probably wasn't
working hard enough!
These days, I use my spin bike less frequently but I make every minute on it count. Spinning is a great way to bang out some cardio intervals. I
still set up my computer in front of my bike, but I use it for music.
I don't have a fancy Ipod or anything like that, so I just open the songs I
want to ride to on Youtube, plug in my head phones, and jam out for 45
minutes.
There are may reasons to try spinning! Spinning is a low impact alternative to running. You can use it for speed work, Tabatas, or in place of a run when the weather is not so hot. I think most people who spin actually go to spin class. When I was a member of the YMCA, I took spin classes all the time. I liked the comaraderie of the "group ride", and luckily there were some pretty intense instructors. Actually, most spin instructors are pretty intense!
Here is a typical spin session I do. It's only 45 minutes but it is INTENSE! I know,
my music choices are ODD. But for some reason these
songs REALLY pump me up!
**I always keep my spin cadence to the beat of the music- unless I am sprinting!**
1. 3 minute warm up - Resistance: Easy to Moderate
2. Section I: "Feel This California Gurl, Maybe?"
Pitbull/Christina Aguilera - Feel This Moment
Time: 3:51
Resistance: Moderate
Katy Perry - California Gurls
Time: 3:56
Moderate Resistance - 1st verse & chorus
Moderate to Heavy Resistance - 2nd verse & chorus
Heavy Resistance - Bridge & final chorus
Carly Rae Jepsen - Call Me Maybe
Time: 3:14
Resistance: Easy, sprint during the chorus
3. 2 minute recovery - Resistance: Easy to Moderate
4. Section II: "The Pointer Sisters Laid Barbie Girl"
The Pointer Sisters - Jump For My Love
Time: 4:10
Resistance: Moderate, sprint during the chorus
Aqua - Barbie Girl
Time: 3:22
Resistance: Moderate to Hard
James - Laid
Time: 2:22 (I love this song so much I do it twice in a row!)
Resistance: Easy, sprint during the "Eeeeeeeees"
(If you know the song, you know what I mean!)
4. 2 minute recovery - Resistance: Easy to Moderate
5. Section III: "Do You Remember Pushing Play On A Prayer?"
Bon Jovi - Livin' On A Prayer
Time: 4:10
Resistance: Moderate, sprint during chorus
Aerosmith - Just Push Play
Time: 3:52
Resistance: Moderate, sprint during chorus
Jay Sean - Do You Remember
Time: 4:00
Resistance: Easy, sprint during chorus
6. 3 minute cool down - Resistance: Easy
I did this exact workout Thursday morning when there was too much lightening to venture outside. By the time I was done, there was literally a puddle of water on the floor below my spin bike. We haven't turned our A/C on yet...
Have you ever taken a spin class? What did you think?
