le style="width: 100%; height: 1px;" border="0" cellspacing="0" cellpadding="0" background="https://cdn.sunlive.co.nz/images/sunlive/blogbg.jpg"> Luis Moresco
Life Personal Fitness
www.sunlive.co.nz

This is the most hotly contested class of the academy. The rooms fill up at the same intensity with which students turn the pedal. The reason for such success? The practice triggers calories, improves breathing and excitement and what's great is that this gives a further boost to the class.

The sport was created in the United States in 1995 by South African cyclist Johnny G and since then it has had unqualified success: 25 per cent of time spent in gyms is for spinning sessions.

The demand is such that in some places it is necessary to have a password to secure a place in class.

All this because besides not requiring motor coordination (just sit and pedal), it's an exterminator of calories.

Tests done by Professor Vivian Motta, Cia Athletica, with professionals from the Laboratory of Metabolism, University of Sao Paulo (USP) in 2001 show: in an hour of spinning, women spend as much as 570 calories and men can lose 870. That is the equivalent of jumping rope for two hours or walking for four hours.

'In addition to weight loss and improving your breathing, strengthening legs and buttocks and the abdomen is also strengthened to sustain the body in the correct posture,” says Luis Moresco.

During class, students simulate circuits: an imaginary mountain face, a straight gas in, and tumble downhill. The workout is heavy, but there are tricks that can help you get through until the end of the trail.

• Six ways to boost cycling benefits
  Attitude's simple, but very efficient and can improve performance and provide increased security during a session of spinning.
  
  1. Use a frequency counter
  
  This device serves to monitor the heart rate during physical activity. 'This makes it easy to burn fat, because the equipment shows whether you're below or above the call burning zone, leaving the effective training.” Some women are spinning with the goal of losing weight and not losing weight because a very low frequency pedal – failing to reach the training zone for fat burning.
  
  2. Wedge sneaker
  
  The spinning bike has a firm foothold for tennis shoes, but use a special shoe, the same used by professional riders (available at sporting goods stores) as these can improve – a lot – their performance. 'This shoe has hard soles, which ensure the transfer of the right leg strength to pedal, no wasted energy,” says Anderson. 'If you do a lesson using a shoe that has a softer midsole, the trend is forcing the arch of the foot. This can cause discomfort or inflammation.”
  
  3. Respect the schedule of classes
  
  Per iodization is how teachers call schedule classes. 'There are sessions of the mountain, where you need enough strength to work the leg muscles, endurance calls with focus on fat loss, intervals and drills to create momentum and improve fitness: classes are not always the same. So you can ride all day at different intensities.”
  
  4. Use stock or gel padded shorts
  
  As you pedal, seated differently at various times of the class, often the butt will hurt. After all, the bank's spinning bike is very narrow. A cover that fits into the gel seat or a pair of shorts with extra protection in the butt are two resources that provide more comfort during the pedaling. 'Often, the student gives up not by the exercise itself, but for the inconvenience. With these accessories, you can stand it any longer.”
  
  5. Hydrate the body
  
  A bottle of water or isotonic will help her maintain a good income. 'The isotonic addition to preventing dehydration, it has minerals and carbohydrates, which help in restoring energy, preventing fatigue. But remember that the drink is calorie and who wants to lose weight should not abuse. Some students take a carbohydrate gel. The ideal is to dilute it in water, because high concentrations can lead to a slower absorption of the nutrient and then you do not have any benefit.”
  
  6. Keep a towel nearby
  
  It's always good to leave a hand towel hanging in front of the bike. 'Many women perspire a lot and it is important to dry hands. Otherwise, they might slip on the handlebars during class.”
  
  
  
• Safety First
  Many people do not like spinning because they think that this kind of class can cause knee injuries, but not quite. Just position yourself properly on the bike before starting his training and it will be safe and effective.
  
  1. Seat Height
  Before you climb, stand beside the bank and set it at the height of the hip bone. While sitting on the bike, your knee will be a little bent when the pedal is down.
  
  2. Distance from seat to handlebars
  It is the measure of his forearm from the elbow to the fist. To check when sitting, your knees should not go beyond the line of toe.
  
  3. Handlebar height
  Let the top of the bank. This ensures a comfortable ride.
  
  4. Adjusting firm foot
  Attach the shoe on the tape, leaving the firm, and place the braid inside, not to catch on the pedal.