ENERGY ZONES:
ENDURANCE ENERGY ZONE
The lowdown: Endurance training is your foundation and should constitute the bulk of your works.
The payoff: Shorter recovery times, higher fat metabolism and lower resting heart rate.
Resistance: Light to ModerateCadence: 80-110 RPM
Intensity: 65%-75% of maximum Heart rate
Frequency: 3-4 times per week
STRENGHT ENERGY ZONE
The lowdown: Using high resistance and slower cadence, you’ll hover between aerobic and anaerobic zones.
The payoff: Tone your legs and build your mental strength
Resistance: Moderate to HeavyCadence: 60-80 RPM
Intensity: 75%-85% of maximum Heart rate
Frequency: 1-2 times per week after building a strong aerobic base.
INTERVAL ENERGY ZONE
The lowdown: Alternate burst of speed and power with recovery
The payoff: You’ll increase your aerobic and anaerobic capacity, which lead to bolstered stamina and endurance.
Resistance: Light to HeavyCadence: 60-80 RPM
Intensity: 75%-85% of maximum Heart rate
Frequency: 1 workout per week after building a strong aerobic pace.
RACE DAY ENERGY ZONE
The lowdown: Challenge your body and celebrate your strength.
The Payoff: Training at or above anaerobic threshold teaches your body to perform at higher intensities.
Resistance: Moderate to HeavyCadence: 80-110 RPM
Intensity: 80%-92% of maximum Heart rate
Frequency: Monthly
RECOVERY ENERGY ZONE
The lowdown: Without sufficient rest, your body can’t get stronger
The payoff: Recovery rides promote healing and circulate oxygen to tired muscles, ligaments and tendons.
Resistance: LightCadence: 80-110 RPM
Intensity: 50-65% of maximum heart rate
Frequency: 1-2 times per week
Sunday, August 12, 2007
Contraindicated Movements in a Spinning Class
Contraindicated Movements in a Spinning Class.In the spinning program there are five basic movements and three hand positions.
The following are ABSOLUTELY NOT PERMITTED during a Spinning Session or on a Johnny G Spinner. This is not a complete list of contradicted movements:
1. Using any kind of weighted equipment while on the bike. Weight training is most effectively accomplished when your body and its core muscles are stabilized. Lifting weights while on a bike is ineffective and unsafe.
2. Riding with one or no hands. Doing this while standing or jumping is dangerous because you could seriously injure yourself if one of your feet slipped out of the pedal and you fell off or on the bike.
3. Laying the forearms on the handlebars (triathlete style) or isolating one part of the body. This position can cause back pain due to increase flexion in the hips and spine, and neck from increased extension of the upper spine from looking up.
4. Riding with pointed toes. This can cause inflammation of the tibial tuberosity, an overuse injury that stresses the knee, ankle and supportive structures. It can also cause numbness in the feet.
5. Riding with not resistance. Riding with no resistance is a waste of valuable workout time and at high RPM increases the risk of injury.
6. Pedaling Backward. This movement unscrews the pedals from the crank arms.
7. Adjusting a rider’s resistance during class. You should ride at your own pace and level. As an instructor, there is not way of knowing how much resistance a student can tolerate.
8. Hand Position 3 while seated. This position takes the rider out of the ideal biomechanical riding position and causes increased flexion of the hips and spine, which may lead to back pain. Unless you have unusually long arms, this position will most often cause you to “lock out” your elbows or use an abnormal reach)
9. IF YOU WOULDN'T”T DO IT ON THE ROAD, THEN IT PROBABLY DOESN'T”T EXIST IN THE SPINNING PROGRAM.
The following are ABSOLUTELY NOT PERMITTED during a Spinning Session or on a Johnny G Spinner. This is not a complete list of contradicted movements:
1. Using any kind of weighted equipment while on the bike. Weight training is most effectively accomplished when your body and its core muscles are stabilized. Lifting weights while on a bike is ineffective and unsafe.
2. Riding with one or no hands. Doing this while standing or jumping is dangerous because you could seriously injure yourself if one of your feet slipped out of the pedal and you fell off or on the bike.
3. Laying the forearms on the handlebars (triathlete style) or isolating one part of the body. This position can cause back pain due to increase flexion in the hips and spine, and neck from increased extension of the upper spine from looking up.
4. Riding with pointed toes. This can cause inflammation of the tibial tuberosity, an overuse injury that stresses the knee, ankle and supportive structures. It can also cause numbness in the feet.
5. Riding with not resistance. Riding with no resistance is a waste of valuable workout time and at high RPM increases the risk of injury.
6. Pedaling Backward. This movement unscrews the pedals from the crank arms.
7. Adjusting a rider’s resistance during class. You should ride at your own pace and level. As an instructor, there is not way of knowing how much resistance a student can tolerate.
8. Hand Position 3 while seated. This position takes the rider out of the ideal biomechanical riding position and causes increased flexion of the hips and spine, which may lead to back pain. Unless you have unusually long arms, this position will most often cause you to “lock out” your elbows or use an abnormal reach)
9. IF YOU WOULDN'T”T DO IT ON THE ROAD, THEN IT PROBABLY DOESN'T”T EXIST IN THE SPINNING PROGRAM.
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