Riding a stationary bike indoors at a high speed may not sound like much fun. But that's where the music comes in. Spinning is an invigorating form of exercise if you are moving to the beat of an eclectic blend of music. The more upbeat, the better. Certified spin instructor Rory Moses agrees. On Monday I paid him a visit at Fitness Centre at Starlite Shopping Plaza, Diego Martin, to participate in his spin class. "In spin, for a class to be popular, it's 80 per cent about the music and 20 per cent about the technique. It's an unwritten rule but it's true," he said, laughing. "You have to know what's current, not just in soca and dancehall but also what's popular internationally, all the remixes and pop songs." The music certainly motivates you to push your body to the limit and assists with rhythm and timing. With water bottle and face towel in hand, I mounted the bike, excited to get started. The exercise routine, which continues to grow in popularity, works mostly the muscles in the lower body, including the legs, thighs, calves, gluteus maximus, and the core-probably the most important group of muscles in the body. Moses guided participants through a series of routines, from warm-up to more challenging phases, to a period of peak effort, and eventually a cool-down.
He said the correct way to spin is to cycle with the knees forward, elbows bent, back rounded and abdominals tight. Forty-five minutes of spinning may not sound like a herculean task, but if you aren't fit, things can go downhill pretty quickly.
"You have to pace yourself," he explained. "Don't burn yourself out in the first ten minutes. Know your level of fitness and work with it." Although I was drenched in sweat throughout the workout, I was able to keep up, for the most part. Moses is serious about spinning. He commands the attention of his class and encourages participants to "keep it moving." I kept it moving, even though my legs, at many points, felt like they were on fire. Participants in Moses' spin classes are mostly women. He said women tend to gravitate toward spinning, as it's more of a cardio workout and they get to tone and tighten their bodies. Women, he said, also tend to have more endurance than men. Yes, you read it right-and that's from an expert. "Sometimes you see the big musclemen and they can't keep up with the class. Women have that kind of endurance," said Moses, 32, who has been teaching spin classes for the past nine years.
Proper form and technique are the most essential factors in spinning, he said. "Before the class, instructors will show people how to set up their bikes. People often don't set up their bikes properly and that would take away from their performance. You also want to ensure that you don't damage your lower back or knees," Moses explained. While you can determine your own level of exertion, Moses said, challenging oneself and increasing the intensity on the bike is essential. "You can be cycling forever, but if you don't put the resistance on, it doesn't make much sense."
Long life
To keep track of how many calories you burn per class, Moses recommends "spinners" invest in a heart-rate monitor. Speaking of calories, Moses, like other trainers, took the time to stress the importance of eating right. No fried or fatty foods, he warned. Noting that diet and exercise go hand in hand, and one should not cancel out the other, he added: "You could spin and burn 1,000 calories and then go and buy KFC-you not going to see any results." While Moses acknowledges that eating a healthy diet is the hardest part for some, he says it's necessary for good health and long life. He recommends eating five small meals instead of three large meals and incorporate healthy foods, such as grilled fish and chicken, vegetables, fruits and grains into your diet. But, it's not all gloom and doom when it comes to the palate. Moses says you're allowed to "cheat" every now and then. "Yes, you will have days when you feel for a slice of pizza or a doubles. We live in a society where we enjoy liming and interacting, so you may have that drink of alcohol, once in a while, and that's okay," he assured. Moses' journey to fitness is inspiring. Once morbidly obese, he hit his heaviest weight, 380 pounds, at 22-that's when he decided to do something about it. "I was simply fed up of being fat," he said. Taking matters into his own hands, Moses, who has a family history of diabetes, began exercising, incorporating many routines, including spin, into his fitness programme. "I would see obese people come to the gym and look into the room when my classes are going on and have a look on their faces like, 'I can't do that.' I want to tell them they can," he said. "Don't feel defeated. I was just like you." Moses said spinning is a great way to lose weight and get fit. I concur. For those who have never experienced a spin class but want to try, I say go for it. Be warned-you will be a bit sore afterwards. But no pain, no gain, right?
Spin Class Anyone?
• Fun: Eight out of ten.
• Ease: Eight out of ten.
• Expense: $40 drop-in/$420 a month.
• Skills needed: Rhythm, endurance.
• Convenience: Spin classes are available Monday to Saturday at the Fitness Centre (637-7765).
