Spinning Study Guide

History:

Johnny G opened the first spinning center in Santa Monica, CA in 1989. Johnny G found that through training his private clients, the bicycle was an incredible tool to help individuals of all ages and levels of ability to achieve their goals of being fit and healthy. There are now over 6,000 facilities offering spinning programs worldwide.

Health Benefits:

  • Improves Cardio Respiratory Health
  • Tones and Strengthens the Leg Muscles
  • Burns Calories
  • Excellent for Knee Join Health (No Impact, Strengthens the Joint)
  • Bike Set Up
  • Seat Height: While standing next to the bike, your hip bone should be even with the seat. Sit on the seat and put the heel of your foot on the pedal. When the leg is extended at the bottom of the pedal stroke, the seat is at a good height. If the hips rock while seated, the seat position is too high. Knees should never be locked out on the down stroke.
  1. Seat Fore and Aft: With the knees at 90 degrees, the front of the knee should be even with the circle on the pedal. Arms are at a comfortable distance to the handle bars and elbows need to be bent slightly.
  1. Handlebar Height: Needs to be comfortable and no lower than the height of the seat.
  1. Handlebar For and Aft: Arms are at a comfortable distance to the handle bars and the elbows need to be bent slightly.
  1. SAFTEY – MAKE SURE ALL KNOBS ARE SECURE BEFORE MOUNTING THE BIKE.
  • Hand Positions:
  • Position 1 – Hands are on the sides of the horseshoe.
  • Position 2 –Hands are on the flat of the handle bars next to the horseshoe.
  • Position 3 – Hands are on the long ends of the handlebars.
  • Proper Body Alignment:
  • Arms – slightly bent and relaxed
  • Legs – Knee not beyond the toe and opposite should not be locked out on the down stroke.
  • Feet – flat position, not with toe pointed down.
  • Safety:
  • Proper Bike Set-Up
  • Pedals are ALWAYS under control
  • Use the brake by pushing the resistance knob while slowing down the pedaling speed.
  • Spinning Movements and Positioning
  • Seated Flat – sitting on the seat (Hand Position 1)
  • Seated Climbing – sitting on the seat with resistance (Hand Position 2)
  • Standing Flat Running – standing while pedaling, light to moderate resistance applied (Hand Position 2)
  • Standing Climb – standing with increased resistance (Hand Position 3)
  • Jumps – sitting and standing repeatedly (Hand Position 2)
  • Sprints – pedaling at a fast pace, but under control (Hand Position 1 or 2)