What burns up to 400 calories, tones your legs, and sculpts your abs? Our Spin and More Classes! Members of Adventure Fitness Athletic Club are welcome to join us at our Thornton gym twice a week to get a great cardio workout with some circuit training thrown in. This class is open to all levels:
Spin and More
Taught by Susan Schaffner, a Schwinn Cycling Classic Certified Instructor
Tuesdays – from 5:30 to 6:15 pm
Fridays – from 10:30 to 11:30 am
What makes our classes different?
Our class is called “Spin and More” because we incorporate activities both on and off the spin bike — which could include lifting weights, ab work, and balance drills.
Spinning’s high-intensity cardio is an effective, efficient way to burn calories, and the pedaling gives you some resistance training, too. But if your only exercise, ever, is spinning, you’ll need to add more resistance training, two or three times a week, if weight loss is your goal.
That’s why we like to keep the class interesting with extra activities thrown in the mix, allowing you to get a more comprehensive workout.
What is a Spin Class?
During spin class, you’ll ride a specially designed stationary bike while an instructor watches over you and guides you through the workout.
While you could get your own spin bike to use at home, it’s great to spin in a class environment where you have an instructor and all your classmates to motivate you. The music will be blasting, your instructor will be cheering you on, and you’ll be sweating buckets with the other spinners. If you’re like many people, you could find yourself addicted after the first class!
What happens at a Spin Class?
The first step at a spin class is to adjust your bike. Try to arrive a few minutes early so that you can position your seat and handlebars to fit your height, as well as the length of your torso, arms, and legs. The instructor can help you if you’re not familiar with the equipment. The important thing is to make sure you’ll be comfortable on the bike during the workout.
Your speed will vary throughout the class — sometimes you’ll go all out, and then there will be lighter rest periods when you’ll slow down to recover for the next burst.
You’ll usually begin at a gentle pace for about 5-10 minutes, as if you’re cycling on a flat terrain. This will be followed by intervals of seated and standing work as you “climb” everything from slight inclines to steeper hills.
You should also be aware that spin classes are known for having loud music, which is designed to invigorate and motivate you. Feel free to bring earplugs if the music is too loud for you.
As a beginner, your first few spin classes will be all about getting used to the bike and increasing your resistance. After a while, you can focus on your goals such as heart rate, calories burned, and miles per hour.
What if I need a break?
If you want to take a breather during spin class, it’s no problem! Simply reduce your resistance and slow your pedals to let your heart rate recover.
No one else will know that you’ve removed some resistance from the flywheel, so dial it down if you need a break. It’ll be your little secret!
What should I wear to Spin Class?
On your feet, you can wear regular gym shoes, although some people wear special cycling shoes that clip into the bike’s pedals. You should also walk into class with:
- A breathable shirt that wicks moisture (prepare to sweat a lot)
- A pair of leggings or shorts (not too loose, though, so they don’t get in the way of your workout)
- A full water bottle to keep yourself hydrated
What are the benefits of Spin Class?
On its own, a spin class is a high-intensity cardio workout that offers the following benefits:
- It’s an efficient way to burn calories. A one-hour long, moderate-intensity spin class burns approximately 400-600 calories.
- It’s fun. If you look at people in a spin class, you’ll notice that they’re enjoying themselves even though they’re working hard. It’s exciting and inspiring to push your limits and see what your body can do.
- It’s good for your heart and lungs. Spinning is a true aerobic workout, which means it strengthens your heart and lungs and increases your endurance. Over time, you will likely notice a lower resting heart rate and lower blood pressure.
- You can set your own intensity level. The resistance on the bike is yours to adjust how you want it, and you can also pedal slower (or not at all) if you need to. No one will care or notice. And you can always chat with your instructor about the difficulty level you’re hoping for and how to achieve it.
- You and your classmates can work as a team. Spinning class feels like you’re among your own community of cheerleaders, all motivating each other to do their best. You’ll be inspired by those who are stronger than you, and you’ll inspire others who haven’t reached your level of fitness yet.
- It’s low impact. You have the ability to work as hard as if you’re running, but without the pressure on your knees, hips, feet, and other joints.
- You can do it at home, too. While being in a spin class with others is ideal for boosting motivation and self-improvement, you can also get a spin bike for home use on those days you want to spin but can’t make it to the gym.
Spin, and More, With AFAC
Anyone who wants to join our Spin and More classes at Adventure Fitness Athletic Club should contact us or stop by for a visit. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club. Club members can register for Spin and More on MINDBODY and non-members can join for a $10 per-class fee.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
