Winston Salem Gyms : Out of Control While in Spin Class
June 19th, 2010 by Winston Salem, under winston salem gyms. No Comments
Locating creative ways to address attitudes and perceptions surrounding exercise could be an ongoing challenge.
The intensity at which an individual chooses to workout depends on several things, like health status, currentfitness level, and fitness goals.
Every body is different, and sometimes, in particular in group fitness situations, competitiveness and/or insecurity triggers the group to conform to a norm (in this case, high intensity spin).
Often, though, a lack of exact information interferes with people ’s development of useful attitudes and informed opinions about how they themselves need to exercise. You mention that the primary goal for your classes is weight control.
Exercising regularly at a high intensity level isn’t necessarily the best way to lose/control body weight.
So first, gather the data you need to teach your clients the facts. to begin, you can check out Body fat and exercise intensity for additional information on the relationship between exercise intensity and body composition.
Additionally, in Exercising beyond my maximum heart rate – Is this safe?, the answer explains how the conventional heart rate equation may not indeed suit everybody.
A more exact way to determine one’s training zone takes his or her resting heart rate (RHR) into account.
Although it still is based on the estimated maximal heart rate formula, (220 – age in years), it serves as a better reflection of one’s aerobic capacity.
(By the way, the most precise calculation would directly measure one’s functional capacity, or the amount of oxygen consumed during exercise.) For most individuals , the following calculation, known as the Karvonen formula, is fine. It’s
[(220 - age in years) - Resting Heart Rate] x Exercise Intensity + Resting Heart Rate
So, a forty-year-old with a RHR of 47 beats per minute could work within the 65 – 85 percent of maximum heart rate range of 133 – 160 beats per minute –
220 – 40 = 180
180 – 47 = 133
133 x 65 % = 86
86 + 47 = 133 beats per minute (low end)
220 – 40 = 180
180 – 47 = 133
133 x 85 percent = 113
113 + 47 = 160 beats per minute (high end)
Next, perhaps you can learn more about why your clients believe that they need such intensity to “feel like they are getting a workout.” What do you suppose is fueling this attitude?
Ask some of your clients, something like, “I notice that you ride really hard when you come to class. Do you spinning at that intensity all the time? and when so, what’s that about? What is it that you want to happen?”
Or, strike up a conversation about specific fitness objectives.
Once you have the information you need and a better sense of what is arousing your class participants, you’ll be in a better position to intervene.
What may also help is to begin an ongoing dialogue about individual fitness goals related to spin.
For example, you are able to explain that an “all out” exhaustive workout isn’t appropriate for everybody and/or every day.
You can encourage your clients to focus on higher intensity activity some days, while other days concentrate on workouts of longer duration at a lower intensity level.
You can also explain that exercisers can engage in “active rest,” meaning they don’t necessarily have to become couch potatoes on their days off.
They can go for a walk, practice yoga, jog, swim, bicycle, or dance at a much more leisurely pace.
To help improve overall fitness, encourage cross-training – running, rowing, swimming. and you are able to explain the advantages of each of these types of movement.
Employing different techniques keeps your classes exciting for your class participants, and for yourself, as well. You said that you already vary the classes’ intensity.
Most instructors incorporate interval training, which changes the intensity during a class. Participants are challenged by the variety.
Another choice is to offer a longer class at a slightly lower intensity, for a change of pace. In fact, according to the American College of Sports Medicine (ACSM) (ACSM), exercising at a lower intensity for a longer duration improves overall fitness.
You’ve the tools and information to help class participants reach their goals, and at least some of these ideas will make a difference, assisting you reach your goal of getting your clients to learn more about what “works”!
Tags: exercise, Fitness, Fitness Tips