So you think you can spin?
(Long Island, N.Y.) At (yikes!) 39, I can finally say I’m in the best shape of my life. And while I’m beyond thrilled to see myself slimming down and toning up, looking longer and leaner (and finally fitting into my “whoa” pants!) the transformation goes much deeper. I feel stronger–on the inside and out. When I’m playing with my kids, running up and down the stairs, moving furniture, every step I take feels powered by a new-found strength. My energy is up, my mind’s a bit sharper–even my sleep is more restful. And I owe that all to Spinning®.
It’s nothing radical or new–Spinning® classes have been popular for years now and I have always turned my nose up and snubbed the idea, thinking it was too difficult, boring, trendy….you get the idea. But I took a shot and tried out a class this summer… and I was hooked. The room is blacked out, the florescent walls are glowing, the music is blasting and for an hour you leave your troubles behind…and your saddle bags! I was surprised to find people of all ages riding along with me; men, women, teens, seniors–the energy is amazing.
Yes, in three months, without really changing my eating habits– a total body transformation. Can Spinning® really help reshape your body? I caught up with Lorianna Petrucci, one of the fab fitness instructors at Evolusion–a newly opened full-service fitness club in Miller Place, NY to break it down. Petrucci is a certified Spinning® instructor and she offers her expert advice on why you should give this amazing workout a whirl.
I never knew Spinning® would be so fun-but whoa, it’s a tough workout! Around how many calories can you burn in a typical class?
Spinning® is an extremely tough workout, and by incorporating the type of class, the length of the class, and the size and body weight of each individual, the calorie burn will vary. Naturally, if you are a large man with more muscle mass and weight, he will expend more calories than a smaller female, especially one who has adapted to an effective exercise regime, especially Spinning®.
It is not uncommon for an individual to burn 700 – 1,000 calories in a class, again, depending upon the duration and type of class as well. You should always be sure to make the class fun and make your class feel extremely comfortable with you, and many, many times, they don’t want the class to end. You actually come out much more energized and happier than when you went in!!!
So with each spin class you take, how is your body benefiting?
In Spinning® classes, you are not only burning many calories, but you are strengthening your core by utilizing all of the movements on the bike. You are using your lats, biceps, pectoralis major/minor, gastrocs, triceps, quads, hamstrings and spinal erectors. Many people think that they are just strengthening and losing weight in the lower portion of the body, but you are using many more muscles than you think, and with each move, you are utilizing your core!! Not to mention the outrageous cardiovascular benefits! You are certainly in an aerobic state, using oxygen to access your energy needs…When the oxygen is available, the body’s preferred source of fuel is to burn fat!
Also, you become anaerobic as well. I like to incorporate the “Interval Class” which contains both aerobic and anaerobic as anaerobic exercise increases heart rate as well, but forces the muscles to “burn” and create lean muscle…Because this also creates lactic acid which fatigues muscle, we only use this in short bursts of our exercise routine. When you are driving your body for 45 minutes to one hour, and pushing your body to its peak and then rest, to climb, run, jump and rest, gradually over time, you are increasing your endurance and stamina…all great attributes!!!
Besides of the (very obvious) effects Spinning® classes have on your body-how can it help your overall health/ Do your Spinning® students report any significant positive changes?
Spinning® is such an obvious tool in losing weight, inches, and re-shaping your body, but it also has cardiovascular benefits as well. We have reports in my class alone, that high blood pressures are down, medicines were decreased.Also, cholesterol levels came down and again, medication was decreased!! These are people who take the class at least twice per week.
As a result of aerobic exercise, the heart becomes stronger and can contract more forcefully, so the exercise decreases the volume of blood used to take care of the heart, lowering the beats per minute! Your heart will also recover from intense bouts of activity at a quicker rate. Anaerobic states, as in weight lifting, build muscle–when we climb those hills and train–we are building muscle as well.
For someone who is not a conditioned athlete, Spinning® classes can be so intimating! What do you typically tell beginners about trying out a class?
It is true that many people are intimidated by Spinning® classes. They may have heard of the intensity of the class, and some are even intimidated by the bike itself. I tell every individual to try and not be intimidated.I tell them that this is “their ride”…I tell them to go at their own pace and that they will eventually build up like everyone else who started also did.
You make people feel comfortable, understanding that they are alone on their own bike, set up individually for them, and that they can turn the resistance up or down as they wish. Also, not to expect to keep up with the more intense climbs, sprints and jumps…Just do what they can– if they keep coming back to Spinning®, they too will be great spinners, and they will be in great condition!
Evolusion is becoming so popular-are you amazed at how quickly word has spread and the reaction from your slimmer/stronger students?
I am not so surprised to see how quickly EVOLUSION has taken off, but I am certainly ecstatic over this!!! I myself have waited for a Spinning® room as I have been a spinning instructor since 2003…before that, I taught aerobics, step, kickboxing and body conditioning. I knew that when our new owners arrived, and made such wonderful improvements, one of the most effective, being that wonderful Spinning® room, it was bound to attract attention. But, I also feel that as news of the classes spread throughout the community, people would just swarm to our gym– the class speaks for itself.
I am always sure to utilize fantastic music with a driving beat, in unison with rhythmic moves and staying on the beat is essential. When the class sees that the instructor is fun and cares about them individually, going around fitting them individually and developing a personal interest in them, they love and appreciate that. Personality is essential along with being adept as a Spinning® instructor. My students have come to me thrilled with the classes and their results. They absolutely love their classes and constantly give positive feedback. It is great to see them so happy after their class, and during the class as well…they get slimmer and fitter by the day!!!
I’m so grateful my first class was taught by you–your energy is quite infectious! What do you think makes a great Spinning® instructor?
I believe that to be a great Spinning® instructor, you must be more than educated and experienced in what you teach. You must have an outgoing personality, be upbeat, positive and friendly with your students. I always make time to work on my music, constantly listening and downloading, and creating new and more exciting CD’s. It does pay to be “musical”! Being on the beat is extremely important as you make the class feel like you’re in a club, where you could be dancing and it’s just so much fun.
I hear every day, my students tell me and others, “I have been to other spin classes, but never like this–this is amazing and I love it…I’ll be back” It is so rewarding, and I have a great time teaching– it’s in my blood, it’s in my soul….and so is EVOLUSION!
