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I've never left a spin class not was soaked in sweat, so I'm always under "excellent cardio training "Turned and nothing more heart rate-based spin course, which made me realize that I had changed myself all the time. (See also: "Flywheel" introduces new exercise bikes with classes that can be "livestreamed")
I tried Breakaway, a 45-minute class at Chelsea Piers Fitness in New York City takes the Heart Rate Leaderboard format from classes like Orangetheory and put it on the bike. After you've entered your weight and your fitness level, the screen of your bike will show colored stress zones based on your statistics, speed and speed of resistance throughout the class: when in pedaling, all information is translated into a color zone, depending on the effort: white for very light through red for maximum effort. For more accuracy, you can pair your bike with a heart rate monitor or test it pedaling for five minutes in a minute to calculate your functional performance threshold or FTP. (See also: How to Find and Practice Your Personal Heart Rate Areas)
Fortunately, you do not have to crack numbers during class. Your instructor will simply call up an RPM and color zone that you should try to hit. So, if you've got a low RPM and it's called red, you'll need to turn the resistor up to get there. I quickly realized that my practice in previous spin classes was to add some weak twists to my resistance in order to favor pedaling ahead of the clock, above all else. But in fact, when I cracked my resistance to the color zones, I murdered my leg muscles like never before. In my second year, I entered my fitness level as "low," just to have hope of keeping up. (Here are five more mistakes you could make in the Spin class.)
In fact, adding too much or too little resistance is one of the most common mistakes that spin instructors notice. Adding the right amount will help you get the most out of your class, especially when it comes to training your buttock muscles. So if I do not do a high-tech class like Breakaway, then I'm trying to build really resistance whenever my spin coach says so.