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Beginners' Guide to Spinning

2018-01-13 ShanghaiWOWeng


It may be freezing outside, but it is hot in Shanghai’s spinning studios. If you need a little motivation to keep your fitness goals and want to stay out of the cold, give spinning a go for a whole body workout. Here’s everything you need to know about the workout and what to expect. 



What is Spinning? 


Spinning, or indoor cycling classes are more intense than regular cycling, and sessions usually last for 45 to 75 minutes. The classes are typically held in darker rooms with loud music and 15-40 bikes, with an instructor front and center leading the class. The intensity will vary throughout the class thanks to different body positions, like standing versus sitting, as well as pedal speed and resistance. The instructor will tell you when to change your positions to do standing hill climbs, sprints, and coasting. 


Photo: Z&B


Benefits of Spinning 


Some might criticize Spinning as a posh yuppie workout, but there’s a reason it’s gained so much popularity in the last few years. There’s a higher intensity to the workout, but you choose the effort you put in. Every class will be different, and it will help you increase your cardio endurance. It’s a great way to relieve stress, and it’s one of the best calorie burning exercises – you can expect to burn 500-800 calories per class. 



Why You Should Try Spinning


It’s worth noting that Spinning is a low impact exercise, but full body workout – you’re more in control of your workout, and it’s good for people recovering from injuries.  You’ll define your legs and butt, and you never have to worry about the weather. Best of all, it’s fun – with crazy colorful lights, loud music, and an inspiring instructor, you can lose yourself in the music and movements. 


Photo: MoveM


What to Expect


Each studio and class are unique, but here’s what you can expect in a Spinning class. Most studios provide special shoes for the bikes, that clip on to the pedals. The benefit of these kinds of shoes is that you maintain a circular motion with your legs and they won’t slip out of place. Many studios will assign you a bike, but if not pick one that you like. Before the class you’ll want to adjust the saddle, or the seat, so it’s about as high as your hip bone. You’ll also want to adjust the handle bars as high as you prefer. While sitting on your bike, your legs should be slightly bent at the longest extension. 


Photo: SpaceCycle


If you don’t feel comfortable adjusting the seat or clipping your shoes into the pedals, just ask the Instructor to help. Once the class gets started, the instructor will describe the workout ahead, and call out positions and how fast you should be going during each songs. Each bike usually has a screen showing RPM (revolutions per minutes) so you can match the number the instructor calls out. 


Photo: MoveM


Where to Spin


Shanghai has excellent options for Spinning. Here are our recommendations of where to try your first class. 


Photo: Z&B


Z&B Fitness 


Xuhui address: 14/F, 1219 Changle Lu, near Wulumuqi Zhong Lu

Tel: 021 6121 9079

Jingan address: 6/F, 278 Shaanxi Bei Lu, near Nanjing Xi Lu

Tel: 021 6149 1791

Prices: First trial RMB 50; drop in RMB 150; 10 classes for RMB 1200; 20 classes for RMB 2200 


Photo: GuCycle


GUCYCLE


Huangpu address: B1-E05, Hubin Road Shopping Center, 150 Hubin Road

Tel: 4000805181

Jingan address: B1, Jingan Kerry Center Mall, Yanan Middle Road

Tel: 4000805181

Prices: Free trial class, Drop in RMB 240, 10 classes RMB 1850


Photo: SpaceCycle


SpaceCycle


Address: 3/F, 789 West Nanjing Lu (across from Nike)

Phone: 021 3656 3936

Prices: Drop-in RMB 258, 10 classes RMB 1,850, 30 classes RMB 5,100


Photo: Becycle


Becycle Spinning Studio


Address: Studio S4A, 667 Chang Hua Road, near An Yuan Road

Tel: 18616952975

Prices: New client special RMB 330 for 3 rides, Drop in class RMB 170, 10 rides RMB 1,400 1 month unlimited RBM 1,500


Photo: Spinback Fitness


Spinback Fitness


Xuhui address: B416, 98 Jiashan Lu (near Yongkang Lu)

Tel: 15801869019


Jing'an address: 4/F, 969 Wuding Lu (near Changde Lu)

Phone: 15801869019

Prices: Drop-in RMB 150, 10 classes RMB 1,400, 20 classes RMB 2,600


Photo: MoveM


MoveM


Address: Building 3, 546 Yuyuan Road (all the way in the back)

Phone: 021 5258 0551

WeChat: mymovem

Prices: Free first trial; 3 classes RMB 600; 10 classes RMB 1750


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