JKurz1 / Spinning classes

[anthrax]

JKurz1, since you mentioned you were a certified spinning instructor, I have a ? regarding the cycling/spinning/RPM classes :

How high should your heart rate go ?

170 ? 180 ? 190 ? 200 ? more ?
and what is the advantage to reach your HR max during those classes ?

 

[Synpax]

Depends on your age. In my spinning class there is a chart on the wall.

The rule of thumb is that it's 220-your age.

 

[JKurz1]

Depends on your age. In my spinning class there is a chart on the wall.

The rule of thumb is that it's 220-your age.

 

[anthrax]

220 - age = crap

JKurz ?

 

[brunette]

why you rolling your eyes?

explain!

 

[anthrax]

why you rolling your eyes?

explain!

OK, M'dame
Don't hit me !

because this formula is too vague
it doesn't take into account your sex, your heart rate at rest

take 10 people of your age
Do you think you all have the same max HR ?

 

[Synpax]

OK, M'dame
Don't hit me !

because this formula is too vague
it doesn't take into account your sex, your heart rate at rest

take 10 people of your age
Do you think you all have the same max HR ?

Don't be an idiot. Obviously that is not totally precise. But given that is all we really know, the 220-age thing is a good estimate.

If you _really_ want to find out what it is, you need to have a VO2Max test done. They usually cost about $150, but you get a lot of other useful information with them. Don't ask me where you can have one done; just start by going to the professional running stores and trainers and asking them.

 

[brunette]

abthrax i was talking to jkurz lol.

yeah, i follow synpax's rule of thumb. does not have to specific. a general idea is good enough for me

 

[JKurz1]

abthrax i was talking to jkurz lol.

yeah, i follow synpax's rule of thumb. does not have to specific. a general idea is good enough for me

LOL...that's not a rolleyes....it's a "verygood"....lol....like I agree.....you need to study up on your smiles...lol

 

[brunette]

i HAVE asked people to explain but they never have.

NOW i see the halo lol

 

[Dial_tone]

You should probably not go over 85-90% during a spinning class.

 

[anthrax]

You should probably not go over 85-90% during a spinning class.

Why ?

[I use to go in the 60 to 105% range
105% according to the approximative 220-age theory]

 

[Dial_tone]

Why ?

[I use to go in the 60 to 105% range
105% according to the approximative 220-age theory]

well obviously it's impossible to reach 105% of your max HR or it wouldn't be your max in the first place. There's very little aerobic benefit to be gained by training much past your anaerobic threshold (AT). At that point you're only training your max sprint speed which isn't much benefit unless you're actually planning to race, like I did.

 

[Synpax]

In spinning classes, you usually do a variety of HR %s. The reason you don't keep it at, say, 95% the whole time is that you simply can't. Unless you are on cocaine. And then the odds are the spinning class will be your last.

It's usually a variation between mid-level work, high resistance / muscle building work with a lower heart rate, and various sprints/intervals all mixed together. So you may find the range between 60% and might touch close to 100 for a brief spurts.

 

[JKurz1]

90-100% is EXTREMELY brief, if at all....heavy sprint for maybe last 10 seconds.......I'm getting the impression many do not have a clue what their actual max HR is........

 

[anthrax]

well obviously it's impossible to reach 105% of your max HR or it wouldn't be your max in the first place. There's very little aerobic benefit to be gained by training much past your anaerobic threshold (AT). At that point you're only training your max sprint speed which isn't much benefit unless you're actually planning to race, like I did.

I know 105% is not possible

that's why I said 105% of my theorical max, calculated through 220-age

I don't know my "true" max, I've already reached almost 105% of 220-age w/o being at my max

So you all say than going in the near max is useless ?
[too bad I thought I would increase my VO2max doing that]

So, the best is to follow the Karnoven formula ?

 

[Dial_tone]

Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85 per cent of its maximum for at least 20 minutes three to five times a week.

http://www.brianmac.demon.co.uk/vo2max.htm

For VO2 max improvement to occur, training runs should be conducted at an intensity of at least 70 percent of VO2 max. Seventy percent of VO2 max corresponds to a pace that will bring your heart rate to 75-80 percent of maximum

http://www.coolrunning.com/major/97/training/hampson.html

Traing for AT improvement is much more beneficial for most people.

 

[anthrax]

DT, you're da man

 

[brunette]

spinners, are classes divided up into abilities, beginners, etc,?

 

[anthrax]

spinners, are classes divided up into abilities, beginners, etc,?

Usually no

But you don't stay beginner for a long time

 

[Synpax]

spinners, are classes divided up into abilities, beginners, etc,?

There are two levels of classes at my gym; I think the biggest difference is the classic ride is 30 minutes and the challenge ride is 45.

Usually you can adjust for your own ability by using a different peddle speed or resistance.

Also, something I just learned yesterday: if you pull on the resistance knob, it works like a break.

Another thing I learned: if you are out-peddling the instructor, he will tell you to turn up the resistance. Which is probably what he should say.

 

[Dr. K]

spinners, are classes divided up into abilities, beginners, etc,?

Not at my gym....you control the resistance on the bike and adjust it to your levels. People who can't keep up with the jumps etc just sit and keep spinning at a lighter resistance.