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Sunday, January 23, 2005
Spinning
Spinning workout is great for those who seldom bike and for those who enjoy riding the recumbent bike. Spinning exercise became popular in the late nineties. It is most popular for its unique concept of taking a journey during the workout. It promotes a mind / body connection (similar to yoga) that becomes the core to reaching ones fitness levels.
I always thought that riding a stationary bike was boring but my first spinning class proved a very different experience. It utilized mental training techniques, motivation along with avid cycling techniques to achieve the best workout. Spinning is a serious aerobic workout that wont put as much stress on your joints.
You will also be able to tone those hard to hit areas like the hips, glutes and thighs because those muscles will be targeted during the exercise. You will be amazed at how much your conditioning improves. A 40 minute program is recommended and the program welcomes all fitness levels.
The spinning machine or bike (ie; Schwinn) is a customized fit, sleek racing bike with fixed gear drive and true cycling componentry. It provides one of the smoothest and safest rides available. Most gyms are now equipped with Schwinn bikes and spinning classes.
A typical spinning class or workout will incorporate intervals in its intensity as well. It is a simulated program using flats and hills as terrains throughout the journey. There are two positions used on the bike; standing and sitting. These basic terrains and riding positions will combine to create a cycling situation on the road for the rider.
The room is usually dark to help provide that mental connection for the exercise. I often use this ambiance to help me connect with the Lord and allow His spirit to fuel my energy.
If you are not being led by a spinning instructor in a class, try using these important tips throughout your program:
When riding on flats, you want to use little to moderate resistance. Resistance is controlled by the knob attached to the handles on the bike. Climb hills with increased resistance. Standing up in the seat can give you extra pushing power by adding your bodyweight to the stroke of the pedal. This will be useful when stimulating a steep hill. Standing in the flat zone simulates running. Pedaling at an increases pace for a limited amount of time simulates sprinting. Try to keep your pedaling cadence high. This will reduce the amount of force you need to exert.
posted by John Voight # Spinning 10:55 AM
Simple truth about resistance training
by Charles Blain
The Webster dictionary defines principle as a comprehensive and fundamental law. I want to talk about a resistance training principle that most gyms goers just simply ignore and even sometime are not even aware of.
It is true that most exercisers go to the gym as a goal in itself. Going to the gym is the end goal. The sad fact is going to the gym will not do anything to your physique if you do not apply the fundamentals of training. The club is just a tool to help you achieve your goals. An axe is a great tool but the wood does not get chop by itself. If you visit any gym across America you will always find somebody that comes here just to be there. Most often it is that person that is throwing a light set of weights around and his/her attention is completely on something else. They usually exercise with a weight that is so light that they could do it in their sleep. Their form is always questionable at best. They try to rush thru their sets so they can go back to the socializing, forgetting completely the main reason why they are at the gym. Understand that I have nothing against socializing, the gym is a great place to socialize but my point is. Do NOT forget the Main reason why you came to the gym. If it is to improve your physique, you need to put a priority and doing the things that are going to help you reach that goal.
Resistance training when done properly will improve your metabolism. But in order to have consistent improvements you need to consistently challenge your muscles. Whatever you put your body thru it will rise to the occasion and adapt to the stimulus. So if you keep doing the same, you body adapts very quickly and your progress will screech to a halt. Every time you train with resistance and you are not experiencing a positive physical challenge, you are not going to see any progress in the long run. This is usually why people experience the dreaded plateau.The one principle of resistance training that most people forget about is Progressive Loading. Progressive loading means that your muscles are always being challenged. It does not means that you have to push heavier and heavier load at each and every workout. It means always forcing you muscles to adapt. This can be accomplished with all kind of weights. You can accomplish progressive loading by varying.Load (weights), Types of exercises, time under tension and frequency.
If you do 10 reps of biceps curls, every single workout with 20 pounds. At first this might be challenging but, at one point, you are going to be able to do the same 10 reps at 20 pounds without any effort. With everything being equal, your progress usually is correlated to the challenge. Keep your workouts challenging and your results will follow. The key to an effective resistance training program is a consistent and progressive challenge.
Charles Blain is the owner of FitMind personal training and he is a certified personal fitness trainer.He also exposes the shocking and sometimes frightening truth behind the weight loss and nutritional supplement industries. He can be contacted at www.thefitmind.com
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