Do I need to be have a good cardio base before I begin Spinning? No.
Okay, now I'm guessing you might be interested in knowing whether if you need to be in great cardio shape before taking on an indoor cycling class.
It's like asking if you need to be loose and limber to start practicing yoga. The answer is no to both. You can be a complete beginner and go to an indoor cycling class, or be in moderately good cardio condition, or be an extreme athlete and enjoy a great indoor cycling class (like the ones I teach) all the same.
Come as you are, in great shape or not, and you will find that most indoor cycling classes will help you become stronger, build your cardio conditioning, expand your lung capacity, enhance your mental toughness and boost your confidence, oh, and burn lots of fat.
It is critically important to find indoor cycling classes taught by instructors who have completed the LeMond Indoor Cycling Training programs. Although there other indoor cycling training programs, none of them are named after the 1st American to ever win the Tour de France.
It's like asking if you need to be loose and limber to start practicing yoga. The answer is no to both. You can be a complete beginner and go to an indoor cycling class, or be in moderately good cardio condition, or be an extreme athlete and enjoy a great indoor cycling class (like the ones I teach) all the same.
Come as you are, in great shape or not, and you will find that most indoor cycling classes will help you become stronger, build your cardio conditioning, expand your lung capacity, enhance your mental toughness and boost your confidence, oh, and burn lots of fat.
It is critically important to find indoor cycling classes taught by instructors who have completed the LeMond Indoor Cycling Training programs. Although there other indoor cycling training programs, none of them are named after the 1st American to ever win the Tour de France.
How many calories will I burn spinning in an indoor cycling class?
Well, you might burn quite a bit of calories spinning, and I know how to get you great results in a cycling studio.
Many say I am an expert when it comes to indoor cycling and how many calories you might burn during an hour class, there are all sorts of bad information out there on the subject. Some spin instructors claim that you can burn 1,000 calories or more in a 45 minute or 1 hour spin class. That is simply not true, unless if you are a pro cyclist, and can ride at 92% of max heart rate for 45 minutes.
For the rest of us, a single indoor cycling class will result in about a 250 to 600 calorie burn. Your level of fitness, your weight, and how hard you work during class will determine how many calories you will burn.
Many say I am an expert when it comes to indoor cycling and how many calories you might burn during an hour class, there are all sorts of bad information out there on the subject. Some spin instructors claim that you can burn 1,000 calories or more in a 45 minute or 1 hour spin class. That is simply not true, unless if you are a pro cyclist, and can ride at 92% of max heart rate for 45 minutes.
For the rest of us, a single indoor cycling class will result in about a 250 to 600 calorie burn. Your level of fitness, your weight, and how hard you work during class will determine how many calories you will burn.
I'm a woman and I hear that indoor cycling (and sometimes referred to as spinning ) will make my legs bigger and give me thick thighs. Is it true?
Nope. Not likely. Not even close. Go to your spin class, work hard, turn up the resistance, feel the burn and burn the fat, from every part of your body, including your legs. You will start seeing your legs get defined, and regain their youthful shape.
How should I dress for an indoor cycling class?
Wear a pair of comfortable shorts, (padded biking shorts are better) and a t-shirt. Wear running or tennis shoes (biking shoes would be better).
Don’t eat for about one or two hours before class. But make sure to drink plenty of water before, during and after class.
Please let your instructor know if there is anything else that you might need for a perfect indoor cycling experience.
Don’t eat for about one or two hours before class. But make sure to drink plenty of water before, during and after class.
Please let your instructor know if there is anything else that you might need for a perfect indoor cycling experience.
Do I have to wear those funky tight indoor cycling shorts?
Not really. Some people prefer the padded cycling shorts, but you'll need to decide for yourself. But, if you purchase cycling shorts, buy a good brand, like Pearl Izumi. Otherwise any exercise shorts will do. |
Should I eat before an indoor cycling class?
You should not eat at least an 1.5 hours before a spin class. But, be sure to have plenty of fluids during and after class. And it's also very important to get proper nutrition after class, as you will have burned some good calories during class, and your body will need to get recharged.
How much water should I drink during an indoor cycling class?
You should probably drink about 16oz of fluid during class, but the rule of thumb is to drink a little each time, but frequently during class, and stay hydrated.
How many times a week can I attend an indoor cycling class?
Indoor cycling is one of the few forms of exercise that you can do nearly every day as long as you Listen to your body and take a few days off when you feel you need a break.
Remember, you don't have to (and neither should you) go 100% every time you take an indoor cycling class. Sometimes it's best to do a recovery ride and give your body a well-deserved break.
REZA suggests starting with two or three classes a week. Your desire to take more classes will expand naturally and you will find yourself doing more and more, and experiencing a powerful feeling of strength and fitness.
Anytime you attend an indoor cycling class, do let your instructor know about any injuries or conditions that might affect your performance.
The picture on the right is from what was Reza Resort in Scottsdale, the most perfect indoor cycling studio on the world. Many have tried to copy the perfection that was Reza Resort, but to no avail.
How much before class start time should I arrive to an indoor cycling class?
You should arrive at least 15 minutes before class, to setup your bike properly, and be ready when the instructor starts the class.
Should I buy cycling shoes?
YES! I highly recommend that you buy cycling shoes, and buy the type made for mountain biking, so that you use them for an indoor cycling class, road biking and mountain biking.
Be sure to find out what type of clip your studio or gym uses. Most use SPD, but some use Look pedals. Your bike shop will install the proper type on your shoe.
The proper cycling shoe (you must get professional fitting) will make a huge difference in your cycling training and also enhance your spinning experience.
Plus, good cycling shoes literally last forever, so your investment is going pay dividends for yours to come.
Be sure to find out what type of clip your studio or gym uses. Most use SPD, but some use Look pedals. Your bike shop will install the proper type on your shoe.
The proper cycling shoe (you must get professional fitting) will make a huge difference in your cycling training and also enhance your spinning experience.
Plus, good cycling shoes literally last forever, so your investment is going pay dividends for yours to come.
Should I use one of those gel seats to make the saddle more comfortable?NO! NEVER! EVER! DON'T EVEN THINK ABOUT IT.
All the gel seat will do is to prevent you from ever pedaling properly. Your bottom will soon get used to the spin bike saddle and you'll be happy that you did not waste your money on the gel seat. |
What about resistance? How much is too much when indoor cycling ?
Most people don't have a problem of too much resistance when taking a class, they have a problem with too little resistance.
As a rule of thumb, you can add on the resistance (to simulate a heavy hill) if you can keep a 45 RPM cadence and keep a nice smooth circular pedal stroke.
And when on a spin bike, always keep at least enough resistance to feel that pedal stroke all the way around...so that you *are* working to turn the pedals and not the other way around.
Like any *real* sport, there are 3 parts to cycling, Speed, Power, and Endurance, not necessarily in that order. To become a strong, balanced rider, you'll need to work on all 3. Power comes from working hills, or if in spin class, from putting on the resistance and feeling the load on the flywheel.
If you have a tendency to get out of the saddle, with low to no resistance and pedal at super high RPM, then it's only a matter of time before your knees start talking back to you. And if you've been spinning long enough, chances are you know more than 1 person that has developed knee issues by doing just that, spinning without proper resistance.
As a rule of thumb, you can add on the resistance (to simulate a heavy hill) if you can keep a 45 RPM cadence and keep a nice smooth circular pedal stroke.
And when on a spin bike, always keep at least enough resistance to feel that pedal stroke all the way around...so that you *are* working to turn the pedals and not the other way around.
Like any *real* sport, there are 3 parts to cycling, Speed, Power, and Endurance, not necessarily in that order. To become a strong, balanced rider, you'll need to work on all 3. Power comes from working hills, or if in spin class, from putting on the resistance and feeling the load on the flywheel.
If you have a tendency to get out of the saddle, with low to no resistance and pedal at super high RPM, then it's only a matter of time before your knees start talking back to you. And if you've been spinning long enough, chances are you know more than 1 person that has developed knee issues by doing just that, spinning without proper resistance.
