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Bridal Fitness on Paper - Cardio Interval Spin Routine Monday, April 23, 2012 ~ 9:00 a.m.

If you haven't had the chance to take a spin class yet, then you don't know what you're missing. It will kick. your. butt. And then, when you think you've hit your limit, it'll kick your butt again. I actually did a complete review on the spinning class I was taking regularly before I got married, right here.


I haven't found a spin class here in Denver just yet, but I've been keeping an eye out for a good deal! In the meantime, I've been using the (somewhat ancient) spin bike available in my gym. Upon first glance, this spin bike can be intimidating, and for that reason, I've never seen anyone else in my gym ever use it before. It actually has no electronic display, so it doesn't keep track of your time, nor can you adjust your resistance with the push of a button. It only has a knob that you can turn clockwise or counter-clockwise to adjust your resistance levels. I have to keep track of how many times I turn the knob, since there's no way of knowing what resistance level I'm at. Of course, you can also adjust the seat and handlebars to fit your height. Go here to learn how to set up your spin bike properly. The old thing took me some time to figure it out, but now that I have, it's nice to throw in a good spin workout now and again.


Using the spin bike in my gym, I have to keep track of my own time using my iPhone, and had to figure out my own little spinning routine to keep myself from getting too bored for those 30 minutes. The routine that I'm sharing with you today is one that I made up based off of what I remember liking most about the spin classes that I've taken in the past.


Given the fact that the bike that I'm currently using doesn't have an electronic display, where I can easily change the resistance from 3 to 5, I tried my best to estimate the resistance levels myself. Keep in mind that every spin bike seems to have a different range of resistance levels; some go 1 to 10, others go 1 to 15, some 1 to 20. For that reason, it's good to adjust the resistance levels as you see fit, and use the ones I've included below more as a guide. Take note that I specify whether you should be seated or pedaling upright for each segment of the workout. There are also lots of changes in speed, resistance and technique to keep things challenging and interesting for ya! Enjoy!


Spinning workout

Bridal Fitness on Paper - Cardio Interval Spin Routine

Cardio Interval Spin Routine
Level of Difficulty:
Four diamond ring rating for bridal bootcamp exercise reviews
4 out of 5 rings

Equipment:
Spin bike (not to be confused with a regular upright exercise bike!)

Time Commitment:
32 Minutes
Time (Minutes)
Seated/Upright
Description Level of Resistance
(1 - 15)
0 - 2
Seated
Warm up at steady, comfortable pace Light - 3 to 4
3 - 5
Upright
Increase resistance while maintaining steady pace, up off of your seat Light - 4 to 6
5 - 7
Seated
Increase resistance while maintaining pace Medium - 7 to 9
7 - 8
Upright
Increase resistance as much as you can while maintaining a slow, steady pace Hard - 10 to 14
8 - 10
Seated
Recover. Decrease resistance and begin building your pace up again Medium - 7 to 9
10 - 12
Seated
Decrease resistance and start pedaling as fast as you can Easy - 3 to 4
12 - 13
Upright
Slow pace and concentrate on keeping your upper body very still (butt hovering over your seat) while pedaling. You should begin to feel the burn in your butt/upper thighs area. Easy - 3 to 4
13 - 14
Upright
Continue at same pace, only reverse direction. Easy - 3 to 4
14 - 16
Seated
Recover. Pedal at steady pace Medium - 7 to 9
16 - 18
Seated
Increase resistance as much as you can while maintaining a slow, steady pace Hard - 10 to 14
18 - 20
Upright
Decrease resistance to easy, and pedal as fast as you can Easy - 3 to 4
20 - 22
Seated
Recover. Increase resistance, and maintain comfortable pace Medium - 7 to 9
22 - 24
Upright
Increase resistance as much as you can while maintaining a slow, steady pace Hard - 10 to 14
24 - 26
Seated
Maintain resistance and pace while seated Hard - 10 to 14
26 - 28
Seated
Lower resistance and maintain pace Medium - 7 to 9
28 to 30
Seated
Lower resistance begin decreasing pace Easy - 3 to 4
30 to 32
Seated
Cool down Easy - 3 to 4

If you're curious about a specific workout and you'd like for me to review it, please do leave a comment below or feel free to send me an email at Sarah - at - apaperproposal - dot - com.


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