M.r.c - Spin Classes
What is M.R.C - SPIN?
Hop on a bike without a helmet? Mum would definitely shake her head. But there’s an exception to every rule: Indoor cycling (aka “spinning,” its trademarked name) is a cardiovascular, butt-kicking workout that takes us on a stationary but sweaty ride of our life. Read on to learn what makes this bike different than hopping on an ordinary two-wheeler.
You Spin Me Right Round — The Need-to-Know
More intense than a stationary bike, indoor cycling keeps things cool with bumpin’ music and a killer class atmosphere. Expect to sit tight for 30 to 45 minute sessions, which can burn up to 900 calor. The intensity varies throughout the class, thanks to changing up body position, pedal speed, and resistance. And get ready to listen up: The instructor will yell out instructions to imitate a real ride of climbs, sprints, and coasts.
MRC-SPIN is definitely no ride in the park, though. It guarantees to amp up VO2 max (the rate oxygen is carried to the muscles), a sign the body is being pushed . All that pedaling will tone up muscles, too, working the quads, hamstrings, glutes, calves, and core. Studies have also found that indoor cycling can help shed unwanted pounds and potentially ward off migraines, while keeping impact on the joints to a minimum . Now that’s a #winning combo.
Your Action Plan
Whether you’re a spin class newbie or simply brushing up on the etiquette, here are some tips for a successful joyride:
Suit up. The body will definitely work up a sweat, so throw on moisture-wicking clothes to keep cool n’ dry. As for the feet, cycling shoes can be worn, but normal athletic trainers will work fine in most cases.
Take a seat. reserve a bike at reception to guarantee a spot in the class. Otherwise, get there early to snag a seat! And newbs, don’t head straight to the back: Getting a bike up front will make it easier to follow along.
Adjust your saddle. Create the perfect fit on the bike. The right height on the seat is when one leg is at a 30-degree angle at the bottom of the pedal stroke. The seat should also be able to slide forward or back depending on what feels best. As for the handlebars, position them so the neck and back doesn’t strain. And strap or clip in the feet: The balls of the feet should rest on the center of the pedal and the kneecap should be aligned directly with the center, too.
Know the numbers. These bikes have a different kind of lingo: Some instructors call out numbers for different hand positions on the bars. Gripping the center of the bar is usually “Position 1,” home base for warm-ups and cool downs. “Position 2” is where the hands will be for most of the class — right on the bar that crosses the body. And “Position 3” is normally only used when standing and climbing up those “hills.”
Insist on resistance. There are no real gears to change, but there is a resistance knob. This will control how hard the muscles need to work to increase RPM (that’s bike talk for revolutions per minute).
Towel off. Keep a towel draped over the handlebars for easy access — we’re sure that face may need a wipe off here and there. And swigging water is encouraged mid-ride to stay hydrated (although the spin n’ sip may take some coordination…).
Indoor cycling puts things in full gear with its awesome tunes, control over resistance and speed, and overall intensity. Hop on to the nearest bike and give this class a go!