Start Your Year Right with Spinning®
Survive the doldrums of winter and keep that New Year’s fitness resolution with our fitness tips and stories below. Plus, for a limited time, all Active and Performance Series bikes come with a free Resolution Survival Kit—$416 of Spinning® accessories to complement your personal fitness goals.
FREE with all Active and Performance Series Bikes
- Spinning Connect™ Heart Rate Monitor: A heart rate monitor is the best tool you can use to track heart rate during exercise, as it offers immediate, continuous, accurate feedback—check out how to calculate your ideal rate for results!
- Spinning® Studio Computer: The advanced technology in our latest bike computer tracks cadence, heart rate, time, distance and calories burned in an easy-to-read display. Measurable workouts = maximum results!
- Spinning® 8-Week Weight Loss Program: Whether you're looking to shed pounds or just live healthier, this easy-to-follow program by Spinning® Master Instructor and Licensed Dietitian Jennifer Ward is key, featuring a manual, logbook, guidelines, workouts, shopping lists, and more. Read some of her tips below!
- SPINtv™ Subscription: Enjoy our ever-growing online library of exclusive Spinning® Instructor-led rides to stream anytime from your home, so that even when you can't make it into the studio you can get all the motivation and guidance of a Spinning® class.
Resolution Survival Tip #5:
Stay Inspired—Spinning® Success Stories
Like mood boards, success stories from Spinning® enthusiasts and other athletes are sure to help you stay motivated when you get tired or start to doubt your commitment to your resolution. Check out a few of our favorite Spinning® love stories below. Bonus idea we love: make your computer desktop a favorite aspirational image so that even during the work day, you’ve got success on the brain.
"The reason I first got involved with the Spinning program was because running was too hard on my ankle and knee that I had worn out from playing football. Then I found the thrill of a Spinning class. Not only did it help my heart and strengthen my mind, but it also helped me lose more than 80 pounds! There is nothing like taking an hour away from the stresses of life and putting myself on the road… even though it is snowing outside. The people that I have met have been wonderful and very supporting. Spinning has changed my life and lifestyle. Now where is that mountain?"
— Thomas C.
"As a registered nurse with hundreds of hours of science behind me, I decided to exchange the “meds” for a more proactive approach. I became certified as a personal trainer and group exercise instructor. My next step was my biggest and most influential step: taking a Spinning Instructor Training. Since I completed the training almost ten years ago, I have yet to find such a science-based exercise program that competes with Spinning®. Spinning® has allowed me to plant a very enthusiastic overweight client in class, train a triathlete through a base/endurance program with an anaerobic performance ride, and include the ex-NFL-bound football player with tortured knees. Preparation for each class, linking the motivational music to the Energy Zone™ at hand, orchestrating my ride rhythm by rhythm from warm-up to cool down solidifies the reason I love Spinning. It is the room of smiles returned after each class, the sweat-soaked shirts, the overweight person that comes back again, or the second chance the football player gets to experience with a solid and safe workout. I love Spinning®!"
— Julia B.
"I received an email from a long-time member asking me to join the club’s Spinning class. He said that he loved it so much and thought it would be great for me to be among the members participating in a fantastic form of exercise. The class he attends starts at 6:00am so I grudgingly told him I would try it. That was 62 pounds ago.
I hated every single second of it for the first five weeks. I prayed every day of attending (three days a week) that I wouldn’t throw up or fall off the bike with a heart attack and die. I couldn’t stand up; my arms were not strong enough to hold me up to give my legs some relief and my legs couldn’t take the standing. It was truly awful. But I never missed a class and at the end of those five weeks, I could tell I’d gotten stronger and one day, I moved out of the saddle and was able to keep standing as we went through the entire class that day. I was thrilled and my enthusiasm grew exponentially. It’s been a year and a half now and I am a true Spinning convert. I look amazing in comparison and have so much energy and zest for living. I’ve been told by the club members that I am their inspiration and some have gotten up the gumption to start Spinning classes."
— Peggie M.
The perfect way for Spinning® enthusiasts to supplement the studio schedule at home and take fitness to the next level.$849-$1,099 Shop Now
The strength of our commercial bikes for the dedicated athlete so that even when the weather doesn't accommodate training, we do.$1,199-$1,399 Shop Now
Resolution Survival Tip:
Don’t Quit When You’re Fit: Endurance Training is Key
No matter where you are in your personal fitness journey, once you start really seeing results it’s easy to be tempted to call it quits because you’ve “achieved your goal.” This is actually the time to really push yourself! Base training can start with aerobic comfort and weight loss but endurance training is key for long term fitness goals. Read on for some of reasons from Spinning® Master Instructor Peter Pastijn on why endurance training is needed for everyone—not just new riders or people looking to lose weight.
Here is a metaphor I like using. Let’s consider ourselves as being like a hybrid car using both fat and glycogen to produce energy (in the same way a hybrid car uses both electricity and gas). When you drive your hybrid, it moves by using a mixture of electricity and gas. You want to save the gas as long as possible, otherwise it will cost you at the pump or make your car stop all together if you’re not careful! Also, the electric battery recharges itself while driving downhill and during braking. Therefore, if the car is used wisely, you will be able to go longer on one tank of gas. This is exactly how the body works, and this is where it so often goes wrong, resulting in overtraining, decreased fitness and health levels, fatigue, burnout, loss of motivation and, believe it or not, even weight gain!
So let’s compare our bodies to the hybrid car above. At all times, our bodies utilize energy, even while sitting in a couch. And the energy we consume is always a mixture of both fats and glycogen. We have to use that energy wisely to keep ourselves running for the long haul. The general rule is that when training or just existing at lower intensity levels, the mixture of energy used is predominantly coming from fats. While increasing cycling endurance, we all have a specific heart rate at which this mixture shifts to predominantly glycogen (carbohydrates stored in the liver and the muscles). The thing about these energy sources is how much fat and glycogen your body has in stock. This is exactly why everyone, especially fit individuals with performance goals, have a real need for endurance training.
For example, a man who is 5 ft., 8.5 in. (174 cm) tall, weighs 154 lb (70 kg) with 12% body fat, has 94,500 calories available from fat. This same man will only have about 1,800–1,900 calories available from glycogen. The 94,500 calories available from fat is pretty much a limitless pool of energy you‘d rather use before spending the more scarce 1,900 calories from glycogen. Once you have used these 1,900 calories, you will be slowed down or even stopped, just like our hybrid car that has run out of gas!
Now, you could eat while increasing cycling endurance to keep this stock of glycogen up. Unfortunately, this will not restore your glycogen completely. Your body can only take up a few hundred calories an hour before your digestive system kicks in heavily and slows you down. Training at too high a heart rate will also eventually slow you down and make you stop.
These are some of the reasons why endurance training is needed for everyone, not only for new riders or people looking to loss weight. If you wish to be a healthy person and perform well at endurance sports (especially efforts over 90 minutes), you will not perform your best without sufficient endurance training.
Resolution Survival Tip:
Fuel Your Body the Right Way, Even When You’re on the Go
Whether you’re looking to lose weight, bulk up, or just adopt a healthier lifestyle, hydrating and eating properly is a crucial component of your personal fitness goal. Here are a few of our favorite guidelines from Spinning® Master Instructor and Registered Dietitian/Licensed Dietitian-Nutritionist Jennifer Ward—whose 8-week weight loss program you can get for FREE with purchase of any Active or Performance Series home bike.
Grab and Go: Try stocking your kitchen with healthy, whole foods. The less ingredients on the package, the better. Pick any combination of the following:
- Fruit (fresh or frozen): berries, bananas, oranges, apples, grapes
- Vegetables (fresh or frozen): pea pods, carrots, cucumbers, cherry tomatoes, peppers
- Healthy protein/fat sources: olives, nuts, natural nut butters, hummus, seeds, hard-boiled eggs, plain yogurt, avocados, string cheese, beans, canned tuna
Prepare in Bulk: If you do cook…then cook in big batches. The beauty of cooking is that it gives you much more control over what you eat to begin with. Eating leftovers increases your food quality for the same effort as convenience products the next day.
Avoid High Calorie Beverages: The problem with liquid calories is that they are consumed rapidly and – sadly – don’t provide much in the way of feeling full or satiated. So the person who downs a 400-calorie latte is going to get hungry again fast and will likely go on to eat just as much as if they hadn’t had the high calorie beverage. All the more reason to live by the motto: “Eat your calories and drink water.”
On the topic of beverages, there is a lot of hype about smoothies. While it is best to eat solid food, skipping meals is not a good thing because it diminishes the nutrition and energy your body needs. If a smoothie keeps that from happening, then it’s the right choice. But avoid pre-made smoothies that may be loaded with sugar, or diet smoothies packed with artificial sweeteners. Instead, use unsweetened milk as a base (dairy, organic soy, almond or hemp), whole fruit (no juice), vegetables and a healthy protein or fat source (yogurt, flaxseeds, nuts or chia seeds). If you want to use a protein powder, choose unflavored powders, as the flavored versions often contain sweeteners (both caloric and non-caloric), artificial flavors and dyes. Shakes made with whole foods, protein and healthy fats will boost the nutritional quality and also make it more satisfying.
Resolution Survival Tip:
Beat Excuses with a Free Personal Instructor—Even at Home
Starting a personal fitness resolution is the hardest part, we know. So get over the challenge of embarking on goals by roping in a workout buddy—a fantastic way to set goals, stay motivated, and maintain accountability. While Spinning® studio classes will give you a room full, what do you do when you and your workout pal(s) can’t make it into a class or it’s too cold to leave the house? Read on—we tackle some of our favorite pesky excuses for not working out.
Addressing the barriers that keep you from taking up an exercise program is critical. Odds are that you’ve heard most of these excuses before: “I try to exercise, but I just can’t stick with it.” “I don’t have time to work out.” "I'm just not getting results." "I just don't like it." Sound familiar? (Don’t beat yourself up—we know those feels too). Simply having a workout partner will hold you accountable (and you'll do the same for them!), serve as a great, healthy social outlet, and give you someone to point out how you're improving, even when you might not be able to see it yourself. Even if you tend to be something of a lone wolf when it comes to working out, having someone to get you amped and motivate you to keep going during the new year winter stretch is crucial for sticking to goals.
Some of the most inspiring workout motivators are Spinning® instructors, who are knowledgeable and aspirational, brightening every workout with their enthusiasm. If you can get to a studio class, do it—we don't have to tell you how powerful an experience every ride is! But when you can't make it in, there's SPINtv™, our home streaming service of Spinning® Instructor-led rides for every kind of workout, putting the power of a studio legacy boasting more than 250,000 Spinning® instructors worldwide straight into your home. A new and ever-growing online library of unique rides that you can stream directly to your Wi-Fi-enabled TV or favorite mobile device, SPINtv™ offers a diverse selection of routines, training styles, and durations led by rockstar Spinning® instructors. Get the workout you want, whenever you want—even when you can’t get to the studio.
Now, you can fit Spinning® workouts into your schedule, and enjoy the benefits of someone to keep you going even in the comfort of your own home when you can't get into a class or meet up with a friend. The best part? Purchase of any Active or Performance Series bike comes with a free yearlong subscription to SPINtv™!
No more excuses: get on that bike and let’s go.
Resolution Survival Tip:
Track Your Progress with Heart Rate Monitoring & Energy Zones™
The days of counting your pulse are over: A heart rate monitor is the best tool you can use to monitor heart rate during exercise, as it offers immediate, continuous, accurate feedback. A simple strap around your chest pairs with a watch on your wrist that displays your heart rate in beats per minute. Of course, those numbers on your watch won’t mean a thing unless you know what your target range is, right? Don’t worry—that part is easy too; read on to find out how!
Your target heart rate range for weight loss and getting fit is 65%–75% of your maximum heart rate. Your max heart rate is easily estimated with the following simple equation: If you’re male, just subtract your age from 220. If you’re female, use 226. So if you’re a 35-year old male, your estimated heart rate is 185 beats per minute (220-35), and your target heart rate range for results would be 120-139 BPM (65–75%). The heart rate range for weight loss is what we call the Endurance Energy Zone, but we actually have five zones in all, each with different benefits! You can decide which of the following best suits your fitness goal needs.
- Recovery Energy Zone (50%–65% of MHR)
Gives your body a chance to heal, prevents burnout and reduces the risk of injury.
- Endurance Energy Zone (65%–75% of MHR)
Builds your aerobic base and trains your body to burn fat by maintaining a steady heart rate and a comfortable pace over an extended period of time.
- Strength Energy Zone (75%–85% of MHR)
Improves cardiovascular strength with increased intensity.
- Interval Energy Zone (65%–92% of MHR)
Boosts your metabolism and calorie burn by incorporating bursts of speed and power with periods of recovery.
- Race Day Energy Zone (80%–92% of MHR)
ThisEnergy Zone is the ultimate challenge of all-out effort and an unbeatable way to test your fitness and measure your progress.