Tag Archives: exercise

Surviving an Indoor Cycling Class

For many, the idea of taking an indoor cycling or Spinning(r) class is very intimidating.  Some where along the way these classes got the stigma of being extreme work-outs for the super-elite athlete.

I am here to dispel that myth.  I’ve been an indoor cycling instructor for nearly five years and a student for five years before that.  And I won’t lie to you, it is a hard work out, but like anything else in the gym – or in life for that matter – it is what you make of it.

For me indoor cycling is easier – and much more fun – than running on the treadmill.  That being said, every one is stronger in some areas than others so if cycling is not your natural ability still do not shy away.

Years back, cycling classes were segregated by beginner classes and advanced classes.  Today every one is put into the same class regardless of ability or experience.  I’ve taught everybody from the finely-tuned triathlete, to a 75-year-old woman, to middle-aged semi-chubby men – and they all do great.

When starting out taking indoor cycling classes, here are a few things to get you through:

  • Listen. Listening may be the most important aspect of class.  Listen to your body. Listen to the music. Listen to the instructor. Experienced instructors will align drills to the tempo or beat of the music.  That beat is often a guide for your pace and the intensity of the drill.  Along with the music, the instructor will give verbal cues to help you connect in your mind what your body should be doing.  Above all listen to your body … if something doesn’t feel right, don’t do it or ask for help.
  • Finish.  Make it your goal to finish the entire class.  It is important to know what you are working toward.  If you leave half way through you miss out on different drills and do not have proper expectations of what a full class entails.
  • Pace. No one said that finishing an entire class meant you had to go 125 percent the entire time.  If you feel yourself starting to get winded, slow down or take some tension off.  Keep your legs moving, but at a slower pace.  When you catch your breath or a second wind, then bring your exertion levels back up.

    Photo source: BeSpun.com

  • Set-Up. Don’t be afraid to ask an instructor to help set your bike up the first few times.  Improper bike set-up can make for an uncomfortable class – or even worse, lead to injury.
  • Strength. Unless you regularly cycle outdoors or are a finely tuned athlete, your first few classes are going to be hard.  The same would apply for running or weight lifting.  Stick with it and you will see that your endurance will begin to increase and your muscles will strengthen.
  • Soreness. Many of my students are worried that they will be incredibly sore after their first few classes.  What amazes them most is that their “sit bones,” or the area where you sit on the bike seat, is what hurts the most after the class.  There are two ways to combat this: 1. purchase a gel seat and take it with you to class; 2. tough it out and after 3-4 classes your butt will get used to the seat.
  • Frequency. Just because you’ve decided to start indoor cycling doesn’t mean that you have to go five-days-a-week to get in shape.  Pace yourself. Start out once or twice a week and build up.  If you find you really love it then starting taking more classes a week.  It is important to cross-train, so even if you become an indoor cycling enthusiast, don’t forget to get out and do other things as well.
  • Fun. Remember above all to have fun.  Indoor cycling allows you to surround yourself with dynamic, endorphin-fueled people.  It is one of the few times you can ride with a group, make friends and listen to great music  at the same time.  Hooting and hollering is welcomed and encouraged … cut loose and let the experience take hold.

As always, it is important to consult a medical professional before starting on a new exercise or diet regimen.  And remember, the phrase “no pain, no gain” only applies to the “good pain” that comes from hard work.  If you feel “bad pain” or injury pain, be sure to stop and consult a medical professional.

Come cycling with me some time soon.  E-mail me for class schedules.  Good luck and enjoy the ride.

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The Coolest Thing To Do in San Diego: Leash Your Fitness

Two of my favorite things to do are teaching aerobics and hanging out with my dogs, Gary and Patrick.  There is a company in San Diego that allows me to do both at once – Leash Your Fitness.  

Scott Getting Kisses from Patrick

Dogs Help with Push-Ups Too

I’m not just saying it because I work for them, I really do think that the concept of getting a legitimate work-out with your best furry friend by your side is just about the coolest thing to do here in town.  

The classes are boot-camp-style and combine endurance, agility, dog training, strength training, flexibility and stretching.  Students get a great work out, and so do the dogs.  Studies have shown that the best way to tire your dog out is to stimulate him mentally and physically, which is why all Leash Your Fitness classes incorporate dog commands into the exercises. 

Sit-ups: Debbie and her 1-year-old Great Dane Murphy

I have taught all types of dogs from Chihuahuas to great danes.  My wild wiener dogs have improved on their obedience since we’ve starting going/teaching, as well.  Before they had zero manners … now they have a few. 

If you have a dog and need to exercise, come join me Tuesday nights at Mission Bay Park at 6.  If that location isn’t convenient, there are also locations in Coronado, Carmel Valley and El Cajon.  The classes will be expanding to North County – both coastal and along the 15 corridor – in the next few months.

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Filed under Animals, Fitness, Health