May 2017 Newsletter by Cycle Director Paige Fetzer
Why Take Cycle Classes?
1. You’ll get the energy you need to give 100 percent the whole workout.
From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. The best tweet I’ve ever seen someone post after taking my class was ‘I came tired, and left alive.’ You’re going to come and have an instructor who’s giving 120 percent and that’s contagious.
2. You’ll push yourself to the max, but no further.
Spin classes aren’t made for Tour de France contenders (well, maybe some are, but not your average class). They are for everyone from beginner to advanced levels of fitness. Each class has a different focus from metabolic intervals to light resistance to heavy resistance, so your legs burn and are challenged, all while burning off the calories. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard?
3. Burn Calories as You Enjoy Your Ride
The old “two birds, one stone” idiom takes on a whole new meaning with cycle class, as your “me time” transcends normal downtime habits by becoming as productive as it is enjoyable.
Consider this, one-hour long ride at a moderate intensity burns approximately 420 to 622 calories at a moderate pace, according to Harvard Health – which is quite a lot. Considering the other sedentary things we do in our downtime, one hour isn’t too large of a sacrifice for such a big pay off!
4. Improve Your Cardio for a Healthy Heart
Spinning can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended timeframe. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training.
Heart health is an obvious benefit, as is lung capacity. As we work harder, we will learn to work on controlled breathing, as well. This can help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.
5. Set Your Own Pace
If you prefer to crank up the speed and resistance frequently, have at it. If you are new, recovering from injury or just not the “high-intensity type,” no worries. Every time you ride you can find your comfort zone and make the experience your own. Feeling tired, but still want to make it to the gym? You can modify your ride to fit whatever level you need!
6. Join a Community That Feels Like a Team
Regardless of your fitness level, cycle unifies groups of people through hard work and dedication. You don’t just sit in class unaffected by your neighbor, you and your neighbor begin to motivate one another. In those moments, you become more than a group of riders – you become a team.
Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach his or her goals.
7. Cycling is low impact exercise – making it an accessible exercise
- Accommodates Ailments
- Easy on Injuries
- Joint & Tendon Health
- Fitness Longevity
8. Build Lean Muscle Definition
The primary muscular definition you can get from Spinning will be in your legs and core muscles, since those are the main muscles you use to ride. If you want to build muscular definition in your upper-body as well, consider attending a Spinning class with cross training elements mixed into the program – like MINT’s very own Fuze class!
9. Strengthen Your Core
Spinning Instructors should always cue reminders about technique and posture. Correct posture is essential to work the correct muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, as well.
As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. Extra benefit can come from our Rhythm Ride class which utilizes this rhythm to engage your core and oblique with tap backs, dips and other moves!
10. Enhance Your Mental Strength
Spinning does two things particularly well regarding mental health:
- #1: The warmup and cool down are great ways to relax. Before and after putting your body through a strenuous Spinning class you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.
- #2: Spinning can help you develop a “can-do” attitude. Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Mental self-discipline is something often gained from Spinning and can often be applied to other areas of life involving self-control or confidence.
Understanding MINT classes:
MINTRide: Mint’s signature performance driven ride. Hills, Flats, Sprints, Power Intervals… you’ll experience it all in this low impact, but high intensity cycle class. Results are guaranteed with the use of our PIQ heart rate systems to monitor your efforts on a screen during the class. (*HR monitors are available at front desk to purchase or borrow – must register for loaner HR pod with front desk 3 hrs before class*) All levels welcome!
Rhythm Ride: Do you need that great playlist to push you through your workout? Does a catchy beat make those legs work just a little harder! Look no further than Rhythm Ride!
You will be guided through a full body workout to an inspiring soundtrack that will lift your spirit, transform your body, and clear your mind! Jumps, tap backs, arms may be included. Warning: dance parties may break out and you may smile uncontrollably!
Interval Express: Science tells us that incorporating HIIT (High Intensity Interval Training) into our workouts can improve our caloric burn, increase our metabolic burn, and generally get better results in less time. This is great news for those of us on a tight schedule…short, sweet, ultra sweaty! Great class to do back to back with Core, Yoga, Pilates, or Strength Training.
Rise n’ Ride: Your AM Wake Up routine starts at Mint. A slightly shorter version of our signature MintRide but equally intense. Also uses our PIQ system to keep you motivated and to get you results. No better way to rev up your day! Get in, get it done, and get on with your day!
MINT Fuze: MINT’s signature class mashup! Cycle and PowerPlayground come together in perfect high intensity training harmony in this fusion class. Start in the Cycle studio, take it to the PowerPlayground floor, and finish on the bike! The workout will be intense, physical boundaries will be challenged, and results are a guarantee! All levels are welcome as modifications or advancements are always offered!
Upcoming MINTRIDE Events:
- June 10th – Restore Faith Donation Rides: Take Cycle classes to a live DJ to benefit the Restore Faith organization that provides scholarships to survivors of sexual assault on campus.
- Keep submitting your requests for your bucket list theme ride!
Performance IQ (PIQ) →
One benefit to MINT’s classes is the availability to utilize our PIQ system. Sign up at the front desk for a Heart Rate Monitor and track your progress and performance class by class! Not only will you get to see your level of excursion during class, you will be emailed a class workout summary after telling you the total calories you burned, how long your heart rate was in each zone and class description!