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Answer:
Spinning is
a great way to do cardio work on the stationary
bike. Here are some recommendations for your
goals.
Fat Burning:
1. Do your spinning
class on a fasting state. What this means
is that you should not eat or drink anything
with calories in it for several hours before
your class. The absolute best example of this
is first thing in the morning. You can burn
about 300% more fat if you do your cardio
first thing in the morning before eating or
drinking anything (except water). If your
class is later in the day, be sure to have
your closest meal before it at least 2 to
3 hours prior to the class or in at least
enough time for it to be fully digested.
What the fasting
state does for you is put you in a condition
of low blood sugar. If your body doesn't have
much blood sugar (carbohydrates) to fuel your
exercise, it will dip into your fat stores
much sooner. Be aware, however, that you may
not feel as though you have as much energy
to train when you first start doing this,
especially if you are used to eating right
before you train.
2. Do not eat
anything right away after the spinning class.
Your body will continue to burn fat after
the class because you have cranked up your
metabolism. Wait about an hour, then eat protein
and carbs to help fuel your recovery.
Cardio:
1. Your frequency
of classes is good. I wouldn't recommend going
much over 3 to 4 times per week. This gives
your body a chance to recover. You didn't
mention how long your classes were but another
option towards increasing your endurance may
be to get there a few minutes early and stay
a few minutes late just doing some low-intensity
pedaling.
2. Increasing
the resistance on the bike, naturally, will
make the workload harder and build leg strength
as well.
3. Increasing
your cadence (leg speed/r.p.m.'s) will also
increase your workload.
4. I am assuming
that your class consists of interval training
where the resistance and speed is varied during
the workout. One trick you may want to try
at the very end of your workout is one all
out sprint with everything you've got on a
high resistance until you feel you can't go
any more -- then do five more seconds. Not
only has an all-out, lactic-acid building
sprint like this been shown to increase growth
hormone levels in your body, it will build
up your wind and give you a good challenge.
Keep track of how long that last sprint lasts
and try to increase it's time each session
you do it.
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