You may be wondering why I've put stars next to the title of this post - well if you are - then its because this is a very IMPORTANT post which helps explain how the whole spinning program is meant to work. The Spinning program states that "whether you exercise to burn fat and calories, feel energised or strengthen your cardiorespiratory system, your body needsto work at the right intensity." And how do we measure this intensity you may well ask? - use a heart rate monitor is what I'll say!
Why a heart rate monitor?
With a heart rate monitor you can accurately measure your intensity at any given time. By selecting different heart rates and keeping them at those levels for prelonged periods of time (such as a spinning class) we can achieve different purposes for our fitness goals. This is where the spinning energy zones come into play. The following paragraphs give a summary of the energy zones and their associated heart rate levels. For more detailed descriptions of each zone select the links to the right of this page where they will download to your computer.
Endurance Energy Zone
Endurance training is the foundation of your fitness and should constitute the bulk of your workouts. By training in this energy zone you need shorted recovery times, you have higher fat metabolism and a lower resting heart rate.
Resistance: Light to moderate
Cadence: 80 - 100 RPM
Intensity: 65% - 75% of max. heart rate
Frequency: 3 -4 times a week
Strength Energy Zone
Using a high resistance and a slower cadence, this energy zone hovers between aerobic and anaerobic zones - what does this mean? - it means you will tone those legs and build mental strength!
Resistance: Moderate to heavy
Cadence: 60 - 80 RPM
Intensity: 75% - 85% of max. heart rate
Frequency: 1 - 2 times a week
Interval Energy Zone
The Interval Energy Zone uses alternate bursts of speed and power with periods of active recovery. This will increase both your aerobic and anaerobic capacity, which leads to increased stamina and endurance.
Resistance: Light to heavy
Cadence: 60 - 110 RPM
Intensity: 65% - 92% of max. heart rate
Frequency: Once a week
Race Day Energy Zone
This challanges your body and trains at or above your anaerobic threshold - which teaches your body to perform at higher intensities.
Resistance: Moderate to heavy
Cadence: 80 - 110 RPM
Intensity: 80% - 92% of max. heart rate
Frequency: Monthly
Recovery Energy Zone
After periods of high intensity training, your body needs time to recover. By exercising in the Recovery Energy Zone your body circulates oxygen to the damaged tissues, promoting healing and increasing recovery time.
Resistance: Light
Cadence: 80 - 110 RPM
Intensity: 50% - 60% of max. heart rate
Frequency: 1 - 2 times a week
So those are your energy zones. Now its time to purchase those heart rate monitors (don't worry - they are really inexpensive!!) and start working in those energy zones. I promise you will notice a huge difference in your fitness if you give it a try!
Happy Spinning!
Paul
Thanks for the class today: those jumps at the end are certainly quite challenging! Just a couple of comments - sometimes it's a bit difficult to hear you on the mike, and please can the class finish on time?!. Thanks - hope to see you next week.
ReplyDeleteHi Claire. Thanks for the comment! I also spoke to some guys from the front of the class who said the same thing about not hearing me. I will do some sound checks before from now on. If there are any problems like that during the class don't be scared to put your hand up and I can come over and sort the problem out! I often start late (my own fault completly because of my introductions and safety points). I will certainly try better in the future!! Todays profile was actually an hour long which I cut down during the ride to 45 minutes. Perhaps skipping another track would have been better, but don't worry - next week's will be 45 minutes!
ReplyDeleteGood seeing you and keep spinning hard!