Spin Classes Coming To TrainStrong!

I am excited to announce that beginning this February I will be offering 45 minute spin classes from my home!  Because of the size of my "home gym" I only have enough space for 2 bikes.  If I could, I would have 50!  So, obviously space is very limited.  There will be a sign up calendar available the last week of January.  Please check back for the schedule and link for the sign up calendar.  First (introductory) class is $5.00!  $10.00 per class after your intro!

Five Benefits of Spin Classes

1. Cardiovascular

ACSM recommends that healthy adults aged 18-65 years old should participate in aerobic physical activity for a minimum of 30 minutes, 5 days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, 3 days per week.
A well-directed spinning class will steadily keep your heart rate well within a likely vigorous range for approximately 45-60 minutes. Over time, continuous cardiovascular activity (including interval training often practiced in spinning) can help lower your risk of coronary artery disease, can help lower blood pressure and LDL cholesterol, and can help lower your overall resting heart rate.

2. Lowered Stress Levels

You've probably heard of the elusive "runner's high." It's not uncommon to see many runners in spinning classes. That's because you get the same rush in a spinning class: a release of those happy-mood inducing neurotransmitters known as endorphins. Endorphins are known to create feelings of euphoria, lower your stress level and enhance the body's immune response. 

3. Increased Muscular Endurance

This refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. In a spinning class, this happens when you pedal against resistance, which can greatly increase the endurance of the muscles in the legs: quadriceps, hamstrings, gluteus, and even the calf muscles. Working out these muscles will also help to strengthen the surrounding bones, tendons and ligaments. Outside the spinning room, this increased strength means you'll be able to perform your daily activities with greater ease. Walking a quarter mile to your car with shopping bags while talking on your cell phone will be a no-brainer for you!

4. Major Calorie Burn

If your fitness goals include weight and/or fat loss, you've come to the right place. According to spinning.com, the founders of spinning, individuals can burn anywhere between 400-600 calories per average 45-minute class. Since it takes 3,500 calories to burn one pound of fat, just 5-8 spinning classes, combined with a healthy diet can help you whittle down your body fat.

5. Low Impact

For such a high-intensity workout, spinning is surprisingly low impact. Many people who have recently recovered from orthopedic injuries (and who have been cleared by their physician) turn to spinning to help them get back on track. When done correctly, there is minimal impact on the hip, knee and ankle joints. When your bike is set up properly and you have appropriate footwear, you'll never have to worry about leaving a spinning class with throbbing knee pain or stiffness in the hip joints. The circular motion allows for proper flexion and extension, while avoiding the pounding often brought on by other activities such as running or traditional aerobics classes.