Newsletter Quizzes

2015 Newsletter Quizzes

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November, 2015 - "Five Key Components of a Strength Workout"

You’ve decided it’s time to start performing a strength training routine. You’ve already kicked around training ideas and programming schematics, and you’ve decided you are ready to hit the weight floor and start your journey towards increasing muscle and feeling stronger. Before you blend your first protein shake, there are a few things you should know beyond pushing weights and determining sets and reps that will transform your routine and your results!
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October, 2015 - "A Guide to Spinning® Energy Zones for Heart Rate Training"

The Spinning® Energy Zones™ (EZ) are divided into five different heart rate ranges that emphasize a different workout intensity. Working in each Energy Zone is important for a balanced exercise program, which improves all aspects of your fitness, including mental and physical endurance, strength and performance.
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September, 2015 - "How to Determine the "Best" Warm-Up for You"

When you hit the gym, studio, or whatever workout facility you go to, you don't want to waste time (and energy) warming up. You'd rather jump in cold and get a move on, right?

Wrong. While you think diving into the deep end of a cold pool is fine, here are the chilling facts: more than 30% of injuries seen in sports medicine clinics are to skeletal muscle, and several research studies note that compliance to integrated warm-up protocols significantly lower injury risk (Woods, 2015; Soligard et al., 2010).
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August, 2015 - "Are Your Supplements Ruining your Ride?"

Yes, I’ll admit it. My training needs a little oomph from time to time. My rides are flat, and so too is my inspiration, but my abs are not. I figured a little more “go” might help my fat “go” too. So I headed off to the store for some motivation in a bottle.
And that’s when it happened. I got lost in the supplement aisle. There I was staring ridiculously in front of so many colorful bottles of Pump! Power! and Amp! I ended up Stumped! Stooped! And Scared! What was I getting myself into?
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July, 2015 - "A Quick Guide to Cadence Ranges for Spinning® Classes"

Maximize Your Workouts by Measuring And Monitoring Your Cadence in Cycling. Cadence in cycling, or pedal speed, is measured in pedal stroke revolutions per minute (rpm). For example, a cadence of 60 RPM means that one pedal makes a complete revolution 60 times in one minute. Likewise, a cadence of 110 RPM means that one pedal makes a complete revolution 110 times in one minute.
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May, 2015 - "Why Metabolic Training Matters in Spinning®"

There’s something to the go-stop-go method of training. In fact there’s a lot to it. Metabolic training is not just myth or commercial fitness hype. Exercise researchers have backed up cardiovascular training with several studies crowning “metabolic training,” in all its forms, superior to the hum-drum get-on-the-bike-or-treadmill and coast kind of cardio.
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April, 2015 - "Weight Training for Muscular Endurance"

In recent years, muscle endurance training has suffered the same criticisms as steady-state cardio exercise in the mainstream press. With the mantra "e;go big or go home"e; ringing in our ears every time we hit the gym, we’ve bought into the idea that light weights, like light cardio, is a waste of time. In so doing, we’ve lost many of the benefits of endurance training, including improved resistance to muscular fatigue and improved efficiency on the bike.
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March, 2015 - "Spinning® Class Benefits for Weight Lifters"

Cross-training is a valuable tool for all athletes, especially those who engage exclusively in resistance training like weight lifting. Weight lifting produces a myriad of adaptations, including muscular hypertrophy and strength. However, traditional resistance training programs may not be as effective in developing aerobic fitness (1). For this reason, a deliberate cross-training protocol should be chosen, and Spinning® should be the first choice for several reasons.
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February, 2015 - "Integrated Circuit Intervals for Heart Health, Fat Reduction, and Fun"

For many, it is generally assumed that to reduce body fat, you should perform aerobic exercise at a low-to-moderate intensity for long periods of time. This theory is commonly known as the “fat burning zone”, which advocates exercising for longer periods of time at a low intensity. The only problem is that, although this approach does burn a higher percentage of calories expended from fat, you are still expending a relatively low number of calories. Unlike training slow and steady in the “fat burning zone,” the higher the intensity at which one trains, the more fat and calories they will expend (Thompson, et al., 1998).
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January, 2015 - "Risks of Rhabdomyolysis"

A cavalier attitude toward indoor cycling (or any exercise for that manner) can have serious consequences for new riders. No, they’re not going to get struck by a car or fly head over handlebars; however, when intensities are too high, conditions such as rhabdomyolysis can occur in individuals new to exercise. Often referred to as “rhabdo,” the disease has an acute onset and involves a breakdown of muscle fibers into the bloodstream, potentially causing kidney damage and in severe cases, kidney failure or even death.
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2014 Newsletter Quizzes

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November, 2014 - "How to Breathe During an Indoor Cycling Workout"

No one has to tell you to breathe—you just do it, right? Breathing is an involuntary physiological process, which serves us well when we’re asleep or concentrating intently on something else. But, breathing can also be voluntary, and when it comes to exercise, it should be.
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October, 2014 - "Psoas Health for Indoor Cyclists"

With every pedal stroke, a muscle hidden deep within your groin works to coordinate your movement. Although you cannot see it or even feel it externally, keeping this muscle strong, flexible, and healthy is critical to your physical health and fitness performance, particularly in the sport of cycling, and of course, in Spinning® classes.
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September, 2014 - "How to Create Killer Cues in Your Spinning® Classes"

Sound familiar? If you’ve ever struggled with trying to find cues that have more impact and depth for your Spinning® classes, you are not alone. We all want to be great with our instructional language. We want cues with clout. We want commanding cues. But where does rock-solid cueing come from? How do great instructors manifest their ideas and thoughts into the spoken word? Is there a secret to creating powerful language? The good news is that with just a bit of creativity, instructors can learn to bring more captivating verbiage into their coaching. Everyone has the ability to transform ordinary words into works of art and everyday cues into luminous language.
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August, 2014 - "How to Choose the Right Protein Powder For You"

Protein powder supplementation has been a common practice in the fitness industry for decades, particularly in the bodybuilding community; but it is growing in popularity among other groups such as the weight loss population (as meal replacement) and even in critically ill patients who need extra nutrient-dense calories (e.g., cancer or immunosuppressed patients). The food industry has responded to consumer demand by manufacturing a variety of protein powder products to meet the diverse needs of today’s health-aware demographic. Consequently, it has become increasingly difficult to select the best protein powder product for a given objective because the numerous options available. With all the different types of protein powders out there, the question often becomes “which is best?” There’s technically no right answer, as it will depend on individual goals, beliefs, tolerance, preference and taste. Even the “best” protein powder isn’t going to be very beneficial if it cannot be stomached.
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July, 2014 - "The Pursuit of POWER"

Power means many things to many people, but what is power and why has it become important to cycling? A power meter is one of many tools used to impact performance, fitness and other desired physiological outcomes such as weight loss. Power meters used in road cycling have been around since the late ’80s, but in the early days, power meters were only available to elite athletes and in sport science laboratories. Today, power meter technology is available in road racing, on indoor bikes and is being used by a wide variety of people. Regardless of one’s age, gender, fitness level or athletic ability, measuring work effort is key to achieving fitness and/or performance goals.
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June, 2014 - "Nutrient Timing: A Tool in the Toolbox"

Theories abound regarding the connection between nutrient timing and training performance. There is no one-size-fits-all strategy. At the end of the day, nutrient timing is one of several tools in your health & fitness toolbox. Read on for general guidelines about daily meal timing, nutrient timing meals around training, and how to put it all into practice.
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April, 2014 - "Pedal for Prevention: Move to Reduce Your Risk of Heart Disease"

Cardiovascular disease is the leading cause of death worldwide. The good news is that you can help combat heart disease with a healthy exercise program and a few lifestyle changes. Read on for a comprehensive overview of how Spinning® and other forms of physical exercise can help you fight aging, protect your heart health, and as stay in shape.
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March, 2014 - "The Pyramid Scheme"

Planning your ride allows you to devote your time in class to coaching and motivation rather than figuring out what to do next. Pyramids are an extremely effective profile type that can be used to help you focus on what matters as an instructor. Read more to learn about pyramids and to grab some ideas for your next class.
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February, 2014 - "Teaching Off the Bike"

While instructors may forget about the most important person in any studio or fitness club, facility owners always know that "the customer comes first." Whether we like it or not, as fitness professionals we work as sales people. When we sell the Spinning® program, we sell concept of being healthy and in good physical condition. And we also sell our classes and our own personalities.
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January, 2014 - "Coaching Your Purpose"

As an instructor, have you ever asked yourself the following questions? What are the purposes of coaching? What effect can my coaching have on others? What information should I be communicating to my clients and participants in order to empower them to reach their fitness and nutrition goals? Step one is determining and defining your coaching philosophy, which will allow you to bring your authentic self to class. Once you have identified your coaching style then you move to step two: sharing your passion and knowledge for athletics, health, life and Spinning®.
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