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3 Essential Indoor Cycling Routines for Instructors

3 Essential Indoor Cycling Routines for Instructors

Posted by Spinning® on Apr 18th 2018

indoor cycling instructorDoing the same routine day in and day out can become boring for both Spinning® class instructors and students alike. We are constantly looking for new indoor cycling routines for instructors so we can keep our students enthused and upbeat about fitness. While you can vary the routines from day to day, there are three essential routines that can form the basis for your session.Workouts for BeginnersAttempting a new exercise regimen, especially when it involves group exercise, can be very daunting for a newcomer to the Spinning scene. If your facility has classes specifically for beginners, then you will need to have a routine that is challenging for them, yet still doable. Your first task when instructing a beginner is to help them adjust and become acquainted with their bike. Explain to them that initially, they will want to focus on building up their stamina and attempt to increase their resistance with each session.As with all indoor cycling routines for instructors, the first segment of the routine will be a warm-up phase. Get your students acclimated to the machine by allowing them to pedal with a resistance that is comfortable for them. As they become more comfortable with increased resistance, have them try different intervals of speed to vary their heart rate. Limit the workouts for beginners to simple sprints and jumps. Finish the workout with a cooldown session.High Intensity IntervalsFor the more advanced cyclist, an indoor cycling routine with varying intervals can result in maximum calorie burn and muscle use. Instructors are commonly fond of this type of routine because many calories are burned in a short amount of time while also having many other health benefits. Calories continue to be burned well after the workout is over with this routine. Due to the high intensity of this routine, it is recommended that it only be used a couple times a week.These intense indoor cycling routines for instructors will get even the fittest cyclist pumped. Begin first with a typical warm-up interval for one minute. Your routine will then consist of alternating between work and rest intervals. The work intervals will have you in the standing position while sprinting at an “all-out” speed. We recommend that the work phase be done for 20 to 25 seconds. Your rest interval will consist of a moderate speed in the sitting position for 10 seconds. Repeat the work and rest cycle five times and then recover with two minutes of pedaling in the sitting position at a slow pace. Repeat twice.Progressive PedalingA progressive routine of a Spinning class focuses on building up your resistance and cadence, reaching a climax, and then making your way back down to a cool down interval.This routine consists of beginning with a warm up and then gradually building up your speed and resistance. Throughout the progressive routine, you will also add in jumps as you see necessary to fit your routine and students. After a chosen top speed and resistance has been reached, gradually make your way back down to a cool down session.Check out our music available for purchase to coordinate your indoor cycling routines for instructors with motivating sounds.