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45 Minute Spin Class
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Spin Classes have been around for over 40 years now and has always been a popular way of cardio training. It’s suitable for all types of gym-goers and is a great low-impact cardio workout that works everything from your legs to your core.
The Benefits of Spin Workouts
People have known for a long time that spin workouts help them lose weight and burn fat. The benefits of attending a regular spin class includes burning calories, toning your body, it being a low impact exercise and it help relieve stress. It also helps you focus on being and feeling fit and healthy.
However, as spin classes are predominately focused on the lower body, you may be neglecting to train your lower body. Why not perform a warm-up routine 10 minutes before the class which incorporates your upper body? For example push-ups and light dumbbell work. During the spin workout, you may also notice you naturally hunch your back due to the position of the saddle and the less-than-comfortable seats. This can lead to lower back pain. Try to prevent this by performing stretches before and after the class, and focus on keeping good form during the class.
It can also lead to progress being halted. Those who regularly attend spin classes may find that the classes become easier as their bodies adapt to the intensities. To make sure you get the most from your workouts, it is crucial that you have a varied training programme. Provide alternatives such as functional training, HIIT training, or strength training sessions. By doing this, you will not only build strength and fitness, but you will also keep your mind engaged and interested in exercising.
In general, spin workouts have many benefits for your mind and body. Besides helping you lose weight, it can also help you strive for your healthiest and fittest self. All types of exercisers are welcome, and instructors and trainers are on hand to help. However, always be aware of your own pace and don't try to keep up with others in the class who may be frequent riders.
Below you will find links to tracks that are well suited for spinning classes, as well as a Spotify playlist that you can use. Have fun!
Warm Up
Track: A Sky Full of Stars
Artist: Coldplay
Length: 5 mins
A great track to warm up to. It makes everyone listen in which can create a real air of anticipation, excitement or even fear! The song builds up slowly and by the end you should have begun moving steadily and should be ready to take things up a notch.
Raising the Heart Rate
Track: Best Day Of My Life - Original
Artist: Neon FusionLength: 4 mins
This is quite a short segment that aims to get everyone moving a bit faster and to get their heart rates up. Find the tempo (this is set by the beat of the song) for the first 1 minute then push for 2 gear changes within the next minute. After that, go into some jumps for example; 4 times out of the saddle for 8 counts. You can either keep going with the jumps till the end of the track or see out the last minute in the saddle.
Long Interval
Track: Skin - Kove Remix
Artist: Rag’n’Bone Man, KoveLength: 5 mins
I would allow 30 sec recovery from the previous track. You should have enough tension on the bike to be able to stand and run, this shows that you are pushing against enough resistance. Then strive for a constant leg speed between 85-95 rpm with 4 gear changes over the next 90 seconds. Once achieved, have a 30 sec break, and then start again for 2 minutes. Choose a leg speed that is comfortable and you choose the size of gear change – you must hold the leg speed you started with.
Hill
Track: Pressure - Alesso Remix
Artist: Nadia Ali, Starkillers, Alex Kenji, Alesso
Length: 6 mins
This is the first of the two big climbs in the ride which will be a long one, 6 minutes. To start with grab a quick rest and recovery before getting stuck in to the climbing and roll for about a minute. At the one minute mark, increase the resistance until your legs slow down to about 60-70 RPM, to the tempo of the music. At 2 minutes, come out of the saddle and into HP2 and at 3 minutes go for HP3 and a big increase in resistance. Here you will hit the steepest part of the climb. Keep this going for 90 seconds, before returning to seated. Allow a couple of gears down, but still be working right till the end of the track.
Flat Road
Track: Waves
Artist: Dean Lewis
Length: 4 mins
This recovery segment is important as its all back uphill from here, so make sure you make the most of it. Roll for 1 minute, then re-engage with the bike and increase resistance until they can feel it but are still comfortable. You can ride this flat road with small increases in leg speed and or reistance while always falling back to your initial cadence. This is done above the tempo of the track.
Approaching the Second Climb
Track: Clarity
Artist: Zedd, Foxes
Length: 4 mins
This is quite a short one, but is good for bringing the work rate back up again. It’s quite flexible but the track lends itself to coming out the saddle and running during the chorus. The key is to maintain a steady cadence when back in the saddle, managing the resistance effectively is imperative.
Interval
Track: We Got The Power
Artist: Geo Da Silva, Stephan F
Length: 5 mins
This track is great to build up the suspense and anticipation before the second climb that everyone knows is coming. This time it should definitely be striking fear into any riders rather than exciting them. This is all about cadence with small adjustments to the resistance, road cyclists will love it. This is a great chance to help visualise a flat road with slight adjustments to road surface or wind through small resistance adjustments. Cadence is king.
Hill
Track: Sandstorm
Artist: The Techno All Stars
Length: 6 mins
This is a brilliant track to climb to in a spin class. At points it’s very ambient and there are quiet segments where the rider can really hear their own heavy breathing and thumping hearbeat as well as that of the cylists around them. This is quite a cruel one, but you should keep the same tempo the whole track.
Hill
Track: Won’t Stop Rocking
Artist: R3HAB
Length: 3 mins
It’s good to give yourself the option of going back into the saddle at the start of track where people who are struggling can keep driving on at the same pace. Anyone who still has anything left in the tank should keep pushing to the line.
Cool Down
Track: Renegades
Artist: X Ambassadors
Length: 3 mins
What a great one to finish on this is! Take it right down into a gear where the resistance allows you to ride freely. Ride out till the end of the track, then do some stretching to wrap up what I hope will have been a challenging and enjoyable session!
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