mimibrit
I love riding my bike and would like to lose anywhere from 5 to 10 pounds doing so. If anyone could please help me out with a quick beginners routine I would appreciate it...thanks.
Answer
Start out with an easy 10 min warm up ride, it will get the blood flowing and your legs will last longer.
Once you are warmed up, start spinning at a high cadence 70-90 rpm's with a lite pressure on the pedals. That will use your slow twitch muscles that use fat as a fuel and is very easy on your legs. Pedaling slow and mashing on the pedals uses your fast twitch muscles that use glycogen as a fuel and will kill your legs quickly.
You want a gear that gets your breathing to the point where you can still talk but not sing. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep pedaling at 70-90 rpm's. You want to ride for distance, don't worry about your speed. You will get faster as you get stronger.
Remember, warm up, spin with a lite pedal pressure, get your breathing up. If you want to pedal hard do it near the end of your ride. Pedaling up a hill should be about as hard as ridding on the level, you just go a lot slower.
Don't expect much until the 3rd week, it takes time to get your body use to the exercise and burning more calories.
Start out with an easy 10 min warm up ride, it will get the blood flowing and your legs will last longer.
Once you are warmed up, start spinning at a high cadence 70-90 rpm's with a lite pressure on the pedals. That will use your slow twitch muscles that use fat as a fuel and is very easy on your legs. Pedaling slow and mashing on the pedals uses your fast twitch muscles that use glycogen as a fuel and will kill your legs quickly.
You want a gear that gets your breathing to the point where you can still talk but not sing. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep pedaling at 70-90 rpm's. You want to ride for distance, don't worry about your speed. You will get faster as you get stronger.
Remember, warm up, spin with a lite pedal pressure, get your breathing up. If you want to pedal hard do it near the end of your ride. Pedaling up a hill should be about as hard as ridding on the level, you just go a lot slower.
Don't expect much until the 3rd week, it takes time to get your body use to the exercise and burning more calories.
Question about becoming a spinning instructor?
twix
Next month im taking a class(all day one session) to become a certified spinning instructor. Any tips about the class? Is there a written test? Ive been spinning for about five years and am very comfortable with the class. I exercise daily and am in good shape so im not too concerned about the physical aspect of it. Any feedback as to what to expect would be greatly appreciated. Thanks much in advance!
Answer
Become a Spinning Instructor
Step1
Use an online site to register for certification as a Spinning instructor (see Resources below). Many instructional programs offer online questionnaires, free orientation seminars and fitness tests to find out if being a Spinning instructor is right for you.
Step2
Approach the management at a local fitness center to see if they offer any certification programs for Spinning and aerobics instructors. Use online resources to locate Spinning classes that are close to you (see Resources below).
Step3
Consider a broader certification program for related routines like Pilates and aerobics if you wish to become a full-time instructor, which may make you more marketable in the fitness industry.
Step4
Familiarize yourself with the various types of stationary bicycles and how to fix or troubleshoot them. This can be a very useful skill for a potential instructor.
Step5
Be prepared to prove your physical fitness by including a note or referral from your doctor with any application or resume. Some fitness centers require such a note or will offer their own physical examination to all potential instructors.
Step6
Complete the training program and receive your certification to become a Spinning instructor. Be prepared for at least nine months of training, which may include motivational techniques, breathing and visualization seminars, bicycle repair workshops and even medical training to recognize and monitor heart rates.
Step7
Purchase all of the materials needed to become a Spinning instructor, including a heart rate monitor, appropriate clothing and cycling shoes, and even a small tool kit for making minor adjustments to bikes.
Become a Spinning Instructor
Step1
Use an online site to register for certification as a Spinning instructor (see Resources below). Many instructional programs offer online questionnaires, free orientation seminars and fitness tests to find out if being a Spinning instructor is right for you.
Step2
Approach the management at a local fitness center to see if they offer any certification programs for Spinning and aerobics instructors. Use online resources to locate Spinning classes that are close to you (see Resources below).
Step3
Consider a broader certification program for related routines like Pilates and aerobics if you wish to become a full-time instructor, which may make you more marketable in the fitness industry.
Step4
Familiarize yourself with the various types of stationary bicycles and how to fix or troubleshoot them. This can be a very useful skill for a potential instructor.
Step5
Be prepared to prove your physical fitness by including a note or referral from your doctor with any application or resume. Some fitness centers require such a note or will offer their own physical examination to all potential instructors.
Step6
Complete the training program and receive your certification to become a Spinning instructor. Be prepared for at least nine months of training, which may include motivational techniques, breathing and visualization seminars, bicycle repair workshops and even medical training to recognize and monitor heart rates.
Step7
Purchase all of the materials needed to become a Spinning instructor, including a heart rate monitor, appropriate clothing and cycling shoes, and even a small tool kit for making minor adjustments to bikes.
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