Fitness Series: Spinning Sessions for Stamina

[ Originally pritned in The Temple News http://temple-news.com/2009/03/24/spinning-sessions-for-stamina-sweat/ ]

Spinning, a trademark cycling program, is offered in 17 sessions a week by Campus Recreation, making it the most frequently offered group fitness session at the IBC Student Recreation Center.

Students push themselves to the limit on exercise bikes during the strenuous Spinning sessions at the IBC. The sessions are set to upbeat music and students are often motivated to work hard to burn extra calories during their workouts (Jonathan Braymer/TTN).

Tricia DePoe, fitness coordinator and a Spinning leader, said Spinning is one of the few group fitness sessions to offer 40 minutes of straight cardio as opposed to a combination of endurance, strength and cardio.

Each of the Spinning instructors has been trained through a specialized program, and sessions must follow specific guidelines.

Workouts are all set to upbeat music, starting with a gradual warm up and transitioning into different exercises, which utilize resistance levels and different cycling positions. The time following each standard 40-minute session is designated to cooling down and stretching.

Because it is such a cardio-focused exercise program, Spinning offers a full body workout, instructors said.

Tracey Heckstall, who has been a Spinning leader at the IBC for two years, said since it is mostly a cardio workout, the average person can burn 300 to 500 calories per session.

“The great thing about Spinning is it’s your own ride,” Heckstall said.

Both Heckstall and DePoe emphasized the fact that each person in the Spinning class determines how challenging his or her own workout will be. Spinning bikes can be adjusted for resistance throughout the session.

“Some days, you’ll push yourself harder than other days,” DePoe said.

DePoe and Heckstall also agree that because Spinning allows participants to set their own paces, it is suitable for beginners.

Heckstall said almost everybody is fit enough to spin. She found that Spinning helped her lose weight and enabled her to become fit enough to do other types of exercises as well.

Although you can control how hard you push yourself, some people find Spinning a challenging workout.
DePoe warns some beginners not to start out pushing themselves too hard because they will burn out.
Despite Spinning’s reputation as challenging, it seems to have a fairly loyal following.

“I do see a lot of familiar faces,” DePoe said about the different crowds she sees in the morning, afternoon and evening sessions.

She said the morning crowd has a lot of die-hard Spinners. In the afternoon, there is a lunch crowd with more Temple employees, and in the evening, a mix of people return, some trying Spinning for the first time, she said.

Just as Spinning is accessible to beginners and returning fans, it attracts both males and females. DePoe said more males participate in Spinning than any of the other group fitness sessions offered at the IBC.

DePoe and Heckstall stress the importance of drinking water before, during and after sessions.

Sessions are offered three times a day Monday through Friday and once on Saturday and Sunday. A complete schedule, adjusted by semester, can be found at http://www.temple.edu/campusrec/groupfitness.

Christine Fisher can be reached at fisher.christine@temple.edu.

Fitness Series: IBC Combo Workouts Offer Benefits

Originally printed in The Temple News http://temple-news.com/2009/04/07/ibc-combo-workouts-offer-benefits/

No matter how you break it down, 20-20-20 and 30-30 offer full-body cardio and toning exercises.
These combination-group fitness classes, which are currently offered five times a week, break an hour into segments of aerobics and toning that provide a full-body cardio and strength-building workout.

The 30-30 sessions combine 30 minutes of high- and low-impact aerobics with 30 minutes of full-body toning. The 20-20-20 sessions also break an hour into segments of high- and low-impact aerobics and full-body toning, while adding step aerobics to the workout.

Leaders of the classes agree that these sessions are beneficial because in one hour, participants are able to take part in both cardio and strength-building exercises.

“Cardio exercise is great for a number of things such as weight loss, reduced stress, stronger heart and many other things,” said Jenna Page, 30-30 leader. “Combining cardio with toning provides a full-body workout, not leaving any muscle group out.”

“You’re losing weight and gaining strength,” said Albrina Alston, a 20-20-20 fitness leader.

As with most group fitness programs at the IBC Student Recreation Center, these combination sessions are set to upbeat music and taught by different leaders who bring various personalities and levels of motivation to the sessions.

“I work you hard so you feel it and come back,” Alston said about her methods in leading 20-20-20 sessions.

Because you need at least 25 minutes of cardio, Alston tends to avoid rigid time limitations and instead, blends the exercises together.

In each session, the exercises are repeated. This allows first-time participants to catch on to the aerobic and toning routines.

“Don’t get discouraged, and give it your all,” Alston said. “Whether you’re a novice or a pro, you have to be willing to come in.”

Page also encourages people of different fitness levels to participate.

“The 30-30 provides alterations of more difficult moves and the choice of any size weight,” Page said. “Basically, the participant can form their workout to what fits their needs.”

Page pushes men and women to try the 20-20-20 and 30-30 fitness sessions.

“Most men do not want to try group fitness because the classes are predominantly women,” she said, “or they think they will not get a good workout. Men who have tried the class have not been disappointed.”

Christine Fisher can be reached at fisher.christine@temple.edu.