Understanding some of the science behind spinning !

Understanding some of the science behind spinning !

We know we feel better after spinning. If we are regular, we start seeing the changes in our body. But why?

Well, to understand it better, we decided to share with you a little of the science behind it all.

Aghhh… science??! Don’t worry, it is really interesting, and I promise, the next time you are on the bike, you will want to crank it up a little more !

Starting with the basics

When we push hard and work our muscles, they break down. The body reacts to this process by rebuilding them bigger and stronger than they were before.

If we want to get better at a sport or improve our training, we need to build more efficient muscles. To do this, we need to push them harder than they are used to working… in other words, we ‘overload’ them beyond their comfort zones.

The post-spinning ‘recovery’ period

The body requires a lot of energy to rebuild the muscles. After a big Spinbreak workout, our body will work harder than normal for a couple of days- burning more calories as it refuels and repairs. This is why consistent spinning will help to increase your normal rate of metabolism.

But why do we feel we get more out of spinning than other sports?

It is simple- the muscles we work during a cycling program are the largest in the body. We also work multiple ones at the same time.

The bigger the muscles worked, and the more muscle groups used, the larger the effect on the metabolism. That leads to the good news: the more calories burned! Not just during the workout, but in the hours and days after it… Remember: the body takes time to repair and build new muscle.

What muscles are we using?

The main muscle groups used are: the quads, the gluts, the calves, and the core: these are amongst the largest and strongest muscles in the body. Add to this the hamstrings and our core stabilizers, and you have a very active workout.

I want one more layer of detail!

Good! Remember that we “overload” muscles to build them. Spinning takes it a step further than the average sport, because it manages this overload in a very dynamic way: each class is full of different moves and sequences which consistently work lots of different muscles.

For example, during a super-slow, you crank up the resistance for a long, steep climb during which you move to a more anaerobic heart rate, and your fast-twitch muscles fibres (those quick to get tired) get a special workout- which helps you develop fast action advantage- important if you suddenly need to sprint.

Once at the top of the ‘hill’, you release the resistance and pedal faster. At this point, you drop back into an aerobic-level heart rate, and your slow-twitch muscle fibers (those which are slower to get tired) get developed, which helps develop your endurance, allowing you to go further without getting so tired.

All this, while at the same time, pushing your cardio vascular system to healthy new levels!

A couple of classes a week will guarantee you results in terms of fat loss and will increase your leg and core strength… as well as help you see huge improvements in your levels of cardio.

Indoor Cycling at Spinbreak isn’t just about having a fun time; now you know PART of the reason you feel so great! Book your next session- and crank it up each time you come J

Spinning Essentials

Spinning Essentials

1.  Spinning Shoes

  Don’t panic! We have lovely Shimano cycling shoes for you to borrow for each class. You can also buy your own lovely pair in our shop- we provide the SPD clips with each pair you buy. Why do we cycle with SPD clips? A couple of great reasons: firstly, being clipped in to the pedal helps you maintain your leg and knee at the perfect angle, so it helps prevent injury, while properly building up the muscle around your joint. And secondly, it helps you think of one less thing while you are drifting off to the beat of the music. Being clipped in allows you to push and pull on each pedal stroke, and it very quickly becomes an automatic movement.

2. Water Bottles

To stay hydrated, we have opted to stay away from plastics. We provide aluminum water bottles, which are ready and waiting for you at the beginning of each class. Our staff make sure they are cleaned and disinfected after each use; and will be filled with fresh water just before the class starts. Staying properly hydrated is an essential part of your indoor cycling experience. It allows your body to replace the sweat it loses during the session, and helps with the detoxification that takes place after your muscles break down during the workout phase.

3. Your Outfit

For an indoor cycling session, you have to feel comfortable. Chose an outfit in which you feel good and not too hot. Try to use sweat-resistant workout clothes, as these are developed to eliminate heat and moisture created by the body during the workout phase. We sell lovely t-shirts, bras and tank tops at the studio- don’t hesitate to come check them out!

4. Towels

Before starting your class, grab a nice fresh towel that is waiting for you by the entrance to the cycling room. If you are staying for a shower afterwards, we also provide larger ones in the changing rooms.

5. Energy Bars

To make the most out of your Spinbreak session, it is really important to have eaten something in order to have energy during your workout. Don’t forget that you can burn an average of 600 calories- so to optimise this burn, you should be prepared before you workout.

We know it is hard to find a good source of protein and carbs before a session. Look no more! In our travels, we discovered an amazing small local producer in Crete, Greece who makes bio, raw, vegan, natural bars made with honey, chocolate, almond, cranberries, peanuts… try the different flavours, we know you’re going to love them!

6. Bring your smile and your good mood

We are here to sweat, to burn calories, to decompress; and we are also here to have a great time together. Our main goal at Spinbreak is to help you unwind, pedal your stress away and have fun with other wonderful Spinbreakers. Come and enjoy the space!

5 things to know about Practicing indoor cycling at Spinbreak !

5 things to know about Practicing indoor cycling at Spinbreak !

Indoor cycling is one the best sports you can think of !

I swear, we don’t say this because we love our sport. Indoor cycling is extremely complete. It allows you to work on your muscles and your cardio at the same time without impacting your joints.

The benefits of coming at Spinbreak is that whenever you pass the door of the studio, you can stop thinking and just relax. Classes are great fun and the studio is luxurious, chic, calm and very clean. We will also supply you with water bottles and towels. You can manage your own schedule thanks to the app which will make you save a lot of time. Wheter it is summer or winter, it is easy to come, install yourself in the air conditionned room and enjoy your workout and the music.

That’s why for us, indoor cycling is the perfect sport. You only depend on you will !

However, when you start a new sport, there are a few things you need to know before getting started. So just for you, here is our top of the things you need to know before starting the Spinbreak adventure !

  1. Picking your seat :

Newbies are going to run to the last row of the bikes, but this is not a great way to tackle indoor cycling. Sessions after sessions,you’ll start to have a favorite bike ! You should be reserving a bike in the first row, where you can see your instructor. This way, he can advise if you are not moving right and you can get more motivation from his pace.

2. Learning Spinbreak’s lingo :

Break it down, left right in 2, in 4, around the world, super slow… Damn what are those ?

Theses are the position’s names and trust us, after your first workout it will become your second native language !

3. Getting used to clipping and uncliping :

When you are cycling, clipping in helps you focus more on the pull, because your feet stay in place as you cycle. To clip the special cycling shoes we lend you at the studio, just clip one foot at a time, by putting the toes in a downward angle on the pedal, then pushing the foot until you hear the shoe is locked in.

4. Getting used to pull with your feet :

Most cyclists focus on pushing the pedal, but the real work is done when you are pulling up, because this is when you are building momentum and increase your RPM. Concentrate on the upstroke, for a more effective cycling session.

5. It’s all about yourself, just don’t forget to be happy !

The best thing about cycling classes is it’s all about yourself. As soon as the lights dim and the music turns on, you are alone with your bike. Focus on yourself and allow your mind to empty, as you follow the rhythm of the music. You can even close your eyes and pedal, listening to the instructor and the music.

Depending on your mood, you’ll have different objectives. Maybe you just want to relax from your busy day and let yourself go on the music, maybe you want to push your boundaries and increase your stamina, maybe you want to sweat through a decision you have to take… Everytime you come to Spinbreak you’ll be able to choose why you’re pedaling and why you’re giving it all during the sessionn !

Burnt calories and benefits through the day.

Burnt calories and benefits through the day.

We are regularly asked about how much calories we loose during an indoor cycling session. Even thought the answer is quite impressive (between 500 et 800 calories), how can you know if you’re closer from 500 or 800 and also why is the such a gap between the results ?

Well, it depends on several factors such as your hearth rate will resting, your weight, your metabolism and the duration and the type of session you’re following. But what it really means is that everyone is different and it mostly depends on your personnal effort during the workout.

If you give 85/95% of yourself, you can burn up to 600 or 700 calories during a session. But you have work hard for it which means putting enough resistance.

However, the amount of calories you burn shouldn’t be your main concern. If you follow the coachs’ advices a mecanism in your body will start after the workout. It is called « Excessive Post-Exercise Oxygen Consumption » or EPOC.

EPOC just means our body requires more oxygene than it usually does in a normal day. As a consequence, our metabolism goes faster and this is when real results appear.

So, even if you « only » burnt 400 calories during the session, this number can easily double during the day. So if you keep following the coachs’ advices results will appear for sure.

Indoor Cycling stays one of the funiest and the most effective methods. The benefits of indoor cycling don’t only depends on the number of calories you burn. The well being feeling after the workout, the mental and physical strenght you build and the energy you’re filled up with when you leave are the most important benefits.

Benefits of practicing sport regularly !

Benefits of practicing sport regularly !

When we start on our goal of getting healthy, its great to create a regular time to do sport. It’s like a date with your body: you know you are going to do it each week at a certain time. Regularity helps build healthy routines.

Benefits of practicing regularly:

When you start practicing Indoor Cycling, you start feeling a lot of positive changes. One of the first is a better sleep, happier mood and a more focused mind. But this is just the beginning!

How often and for what results?

If you’re not used to exercising, you should start by creating the time/space to practice once a week. After a few days you will notice that you start feeling better. Your cardio and your mood will both get better.

When you have established your routine, and you start seeing your results, add an extra workout to your week. As soon as you do this, the benefits will multiply exponentially. You will see changes upon your body, your motivation and your health. At 3 workouts per week, you won’t recognize yourself! There’s a reason why successful professionals include daily workouts into their routines; the results on the body, mind and productivity speak for themselves!

Benefits on your Mind:

Have a mental clear out! Sport helps you create a space where you get away from the day-to-day stresses and pressures. By focusing on the effort, you are get out of the mental, which gives you a much needed break, and provides time to replenish and get creative.

In addition, group fitness classes like indoor cycling, helps build your self-confidence and enjoyment of the group social environment. It clearly works in Spinbreak classes! There is a fantastic energy when everyone is pedaling on the rhythm to fun music, fully in the physical effort, releasing a whoop and a shout when you are pushing yourself through an effort.

Next time, try it yourself! Don’t be shy, your coaches will join in with you too !

Benefits on your health:

The power of regular indoor cycling is most visible in the long-term.

Besides not having impact on your joints, indoor cycling increases your bone resistance and helps preventing diseases like diabetes and high blood pressure. You also greatly develop your lung capacity, and your cardio levels will keep improving- to the point where effort and recovery are fully under your control.

As a result you will enjoy Spinbreak even more as you will be able to focus on and enjoy the music !

To summarise :

Exercising on a daily basis brings some kind of ritual to your life and makes it easier to modify your habits, your body and your mind. Spinbreak also offers you the opportunity to combine work and sport. After a session with us, you’ll go back to work FULL of energy!

No excuses, improve your routine and start your change now!