Spinning, a fun twist to cycling

Many, myself inclusive, are trying to look for a workout that not only keeps them fit but is also interesting. After the talk of how you need to run, carry weights and the like to tone your muscles, the discovery of spinning seems like a ray of hope for those in search of something impactful yet fun.
According to Walter Ocheng, a spinning instructor, spinning is an intense form of aerobics workout performed on a stationary bike led by an instructor who sets the pace.
“While it might seem similar to ordinary, spinning bikes have heavier fly wheels and are specifically designed for group spinning and heavy duty cycling while the stationary bikes have lighter wheels and they are designed for normal cycling either in the gym or at home,” he explains.
Spinning, he says, is a modern trend of exercise that is fast-growing and a welcome addition to the wellness and fitness docket.
“It is easy to do and learn, done with ordinary music, making it very interesting,” he shares.
Irene Watulo, who has since tried out the exercise, says “It is a mixture of cardiovascular and strength training in one package because while my lower body is cycling, my upper body is getting all the gusts from the vigorous workout while gripping hard on the handles to ensure I remain in place.”
She adds:  “I also love the challenge it gives me because there is need to keep up with the pace of the music set by the instructor at varying speed levels and resistance.”
Outfit
Ocheng adds that a spinning class goes for only one hour and it is advisable that one does it thrice a week.
On average, one can burn 800 to 1,000 calories per workout and the exercise is great for individuals, families as well as corporate organisations. It is not, however, ideal for children below 18 years, those who have undergone an operation or caesarean delivery, people on special medication, pregnant women because it is vigorous.
The ideal outfit is sports attire – sneakers or converse shoes, track shorts and t-shirts that are light and breathable.
However, one should avoid heavy and/or restrictive clothing as well as anything strappy or dangly. Watulo advises women to ensure their bra is fitting owing to the many movements.
“You need to be comfortable to gain from it. It is also important for anyone spinning that your shoes can fit in the strap to prevent your foot from slipping as you pedal,”  Wetulo says.
Benefits
Spinning is very beneficial for weight loss, relieving stress, strengthening the body, improving lung health, not forgetting the fun, socialisation and interaction that come with it.
“It is also good for people recovering from or regaining strength after a previous illness such as those with diabetes, high blood pressure, cancer, after caesarean section, those who have suffered stroke, those with minor knee injuries and back pain issues. That is because it a whole body workout,” Ocheng shares.
However, he says, people need to be careful because it is addictive that some may do it beyond what their body can take which can cause avoidable injuries.
 “With the rigour that comes with the workout, it also tends to get stressful, more so for first timers. One may also suffer knee injuries due to reasons such as not following instructions and obesity, hot foot and cuff injuries when pedalling yet not strapping well, pushing themselves beyond the resistance they can handle or working with very low resistance,” he shares.
Ocheng adds that it is important to avoid going too fast too soon, and pedalling too fast. After the workout, endeavour to stretch, and hydrate.
Spinning is not just an indoor activity as it can also be done outdoors (in the field, parking lot or any open space) as long as the bike is well-stationed.
Ocheng says that despite the demand, the challenge is that the bikes are expensive, going for Shs7m -9m.
“Additionally, unlike zumba and aerobics where a class can run for Shs10,000, a spinning class is between Shs20,000 and 50,000 thus somewhat more expensive than other fitness classes.