Definitionspinning® is an endurance training on special stationary bicycles to music. The pedaling resistance can be determined by the user, so that people with different physical abilities can train together.
Origin
Spinning is a fitness trend from the USA that emerged in the 1970s and 1980s. Strongly influenced the development of various training devices such as the ergometer or the free roller. The latter involves three metal or plastic wheels that are mounted in a metal frame to rotate freely. A racing bike is placed on it, but not attached to it. Thus, cycling can be simulated, but without having to move from the spot. Today, however, it is common to attach the bicycle. Such training devices are summarized under the collective term "training roll.
Basics
In spinning lessons, training is done on a specially designed "indoor bike" (also called a spin bike). Like a normal bike, an indoor bike has handlebars – however, these can only be used to hold and support hands and arms. Several grip positions are possible, depending on whether riding in a sitting position or, for example, in a cradle position. In contrast to a normal bicycle, there are no driving dynamics on the indoor bike, such as the shifting of the center of gravity in curves or during uphill and downhill rides. This is clearly visible, for example, when riding in a sway pedal, where a normal bicycle performs pendulum movements perpendicular to the line of travel, while the Indoorbike remains in the resting position.
Spinning is a very effective workout that strengthens heart and lung function, improves oxygen supply and activates fat metabolism. In addition, spinning promotes muscle development as well as fat burning. Spinning is also very suitable for relieving everyday stress.
Technology used
The power transmission in spinning takes place via a chain or a toothed belt to a flywheel. This weighs between 18 and 25 kg, depending on the manufacturer. The resistance to be overcome by pedaling can be defined by setting the braking force on the flywheel itself. The Indoorbike also has a brake lever with which the flywheel can be brought to a standstill within a short time. This is usually only activated at the end of training or in the event of problems.
The intensity of the training is determined by the factors cadence, resistance of the flywheel as well as the body posture of the rider, i.E. Whether he pedals in a sitting or standing position.
There are many different forms of training at different heart rates, each of which has different effects on the body. If, for example, the training is exclusively for riding uphill at a low cadence, it is a strength-oriented endurance training that primarily strengthens the leg and gluteal muscles. Another training option is interval training, alternating between intense and recovery phases. This improves endurance and physical performance, and the body learns to recover more quickly after a high intensity session.
A specific course offering is RPM®, a 50-minute spinning program to music. Under the guidance of an instructor, a tour is ridden over plains and mountain peaks, including time trials and interval training. RPM is part of the Les Mills group fitness programs. As with all Les Mills programs, a new choreography with matching music is released for RPM every three months.