Spinning, studio cycling or indoor cycling is an exercise routine that has become quite popular recently. Spinning is performed on modified ergometers or stationary bicycles that are named spinner bikes. Spinner bikes are specially designed with modified handle bars. They have pedals with clips, adjustable seats and a resistance gauge that is used to control the intensity of the workout. The bicycles have weighted fly wheels in the front that provide the feel of riding on a real bicycle.

Spinning bikes allow us to adjust the tension so that we can pedal in a range that is comfortable for our level of fitness. All these modified gadgets enable us to develop efficient personalised routines. Spinning provides us with a good cardiac workout. It tones our gluteal muscles, and the muscles of our calves and thighs are also provided with an excellent workout.

Spinning provides us with a low-impact workout so the chances of injuries are reduced considerably. It is usually conducted in an environment with dim lights, motivational music and the background noise of the numerous bikes working together. Spinning provides a social environment because of the number of persons working out together.

This provides an attractive environment, especially for persons who might not particularly be interested in the traditional exercise arena. Spinning motivates exercisers by encouraging them to work together and keep up with each other and every one finishes at the same time.

When spinning, an exercise heart, rate monitor is recommended to help monitor the stages of the exercise routine. Spinning provides us with a combination of five basic movements and five workout stages. This is done with the intention of catering for a variety of individual needs and goals and to keep the participant interested. The basic exercise movements are performed when seated flat, exercising when seated in the basic seated bike-riding position, seated in a hill climb position sitting in the basic seated position but with increased resistance on the bike, and in the standing position.

Standing hill climb

Pedalling is performed while standing up as in a standing hill climb. Pedalling standing up is performed with a challenging resistance level. Jumping and surging out of the saddle is performed by using either controlled movements at a constant speed or at a fast pace as is done during the breakaway in a bike race.

The five workout stages have also been described as energy zones as they have been used to mimic the actual cycling training and racing routine. The workout sessions are divided so that emphasis is placed on endurance, exercising on a variety of terrains, strength routine, recovery and advanced training.

The different stages or energy zones are controlled by the cadence at which the activity is performed, the exercise movements, and the exercise heart rate. All this is planned in relation to each individual's level of fitness and individual percentages of maximal heart rate for each stage. This prescription provides a challenging workout for individual of all ages and fitness levels.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.

Cacti instructor, Nora May Denies, revs up her 'engine' as she adds tension to her spinning machine, while William Mahfood in the background, goes at it very hard. - file