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Serious spinners often invest in special shoes that clip into their bikes.
If you enjoy a competitive workout or would rather exercise with company than by yourself, a spinning class may be right for you. These fast-paced workouts allow each participant to push themselves at their own pace, regardless of the common tension level. Though the camaraderie may be reason alone to give a spinning class a try, many are won over by spinning's rapid results. In the course of 45 minutes, a woman weighing 130 pounds can burn as many as 500 calories.
If you're working on your interval performance, the best spinning workout will have you working at your maximum for twice as long as it has you working at your comfortable pace. After warming up, cyclists hoping to improve their ability to take on hills should spend between one and three minutes climbing to a higher resistance, keeping their heart rate over 80 percent at the highest inclines. This should be followed by half as long at a recovery speed.
In a spinning class, name one person the beginning of the wave. After everyone warms up, this person will bike as fast as they can, climbing as high as they can, for one minute. Once their minute is up, the next person does the same. Have the вЂњwaveвЂќ spread around the class until it loops back to the original person and start again. This can be repeated for 45 minutes.
The Zone Workout
Before beginning this workout, calculate your heart rate zones. Zone 1 should be the most comfortable, between 50 and 65 percent of your maximum heart rate. Zone 2 is between 65 and 75 percent, zone 3 is between 75 and 85 percent and zone 4 is the maximum exertion, between 85 and 90 percent of maximum heart rate. During the zone workout, you need to be cautious about which zone you're in. For between eight and 10 minutes, you should experiment with the speed necessary to reach each heart rate while warming up. Once finished warming up, climb up to the edge of the third zone for between five and seven minutes, drop down to the second zone for a few minutes, and spend the rest of the workout climbing to and recovering from each zone.
If you're looking for a more varied experience in a spinning workout, consider a yoga-spinning fusion class. Many yogis are experimenting with a combination of the flexibility and conditioning that yoga offers alongside the gains in cardiovascular health from spinning. Begin your 45 minute workout with a Sun Salutation series as a warm-up, and then spend about a half hour on the bicycle, climbing, going at steady pace, doing sprinting intervals or doing a combination. Once the half hour is up, finish the workout with a series of asanas, like the standing forward bend and the one-legged king pigeon pose. This variation will help to incorporate stretching into your regular workout.