Why Spin? (and Barney Butter WINNER!)

Barney Butter Winner:

#15- Rookie on the Run
Sara- I hope this Barney Butter makes you feel better about running injuries :) Please e-mail me at RedSoxCap10@gmail.com with your address :)

What is Spinning?

Spinning is a class at the gym, in which participants use a stationary bike to get a 45-60 minute workout. Spinning is not simply an indoor bike ride. There are three positions in Spinning:

First Position- Participants sit in their saddle (bike seat) with hands on handle bars.

Second Position- Participants stand up and "run" on their bike. Hands should be very lightly gripping hand bars, they are on their for balance. Participants should stand straight up.

Third Position- Participants are still standing, but they are leaning their upper body forward and lightly gripping the end of the handle bars. Participants should keep their lower body over the saddle.

During a spinning class one instructor will place his bike at the front of the room. The instructor is in charge of the music, which will change every 3-5 minutes. During each song, you will receive different instructions. For example, during the first song you may do a hill in first position, which will mean that you will be pedaling in your saddle and slowing push up the resistance when the instructor says it is time. During the next song, you may do sprints in second position, where you are standing up and the instructor tells you when to push it as fast as you can. On some bikes you can tell the rotations per minute (RPM) on your bike, so the instruction may advise you to be at a 10 on the resistance and moving your bike at 70 RPMs. If your bikes are not this fancy then you will be able to go at your own pace. Often you will move between positions during one song.

Why Should I Try Spinning?

Spinning is a GREAT workout. Although I cannot tell you exactly how many calories you will burn spinning (it depends on your weight, effort, etc), most people burn between 400-600 calories per class!

Spinning does not get boring. Songs change every 3-5 minutes and with that your routine will change. During some songs the instructor will focus on a hill work out, during others you will be sprinting etc.

Spinning works many different muscles, including your quads, glutes and even your core muscles.

Spinning is a low impact exercise so it is great for people who are prone to running injuries like shin splints and knee pain. However, it is possible to get overuse injuries from spinning in your hips, lower backs and knees. Therefore, most trainers recommend 2-3 spin classes per week combined with other exercise routines.

Tips for Spinning
*You do not need any fancy equipment for your first class. You can eventually buy special spinning shoes, but most bikes will have a spot for fancy shoes and a spot for regular sneakers. You will want to bring a water bottle and a towel to any spin class, you will sweat!

*If you are not used to biking, you may have a bit of a sore butt from spinning. Try either wearing padded shorts or bringing a gel seat to your first few spinning classes.

*If you are new to spinning, go to class a few minutes early so the instructor help you set up your bike. You are more likely to get injured if you are in the wrong position.

*Spinning does not work all leg muscles equally. If you plan to make spinning your primary exercise, you should also integrate resistance training workouts to work your hamstring and inner thighs. Pay particular attention to this if you start running, as an imbalance between your outer thigh muscles and inner thigh muscles can cause Patellofemoral Pain syndrome.

Have you ever tried Spinning? What is your favorite thing about Spinning? If not, try it! And let me know what you think!