HIGH CADENCE WITHOUT RESISTANCE IS UNSAFE AND UNPRODUCTIVE. A Spinning student recently asked me about the practice of using very high RPM's in Spinning class against relatively little resistence. While Spinning protocol is to use high RPM's in certain circumstances, there is no time that cadence exceed 110 RPM's, Cadence might reach that high during a sprint for instance, but even then it is always against high resistance and only for about 20 seconds.
Why is high RPM against light resistance a contra-indication in the Spinning program?
First, it is unsafe. Excessively fast pedal action transfers unnecessary force to the knee joint. Also, a foot can easily slip out of the cage potentially causing injury.
Second, it is ineffective. According to the Spinning program's research, excessive cadence does not train the proper muscle-firing sequence for a training benefit. Moreover, the pros do not train this way. It is a gimmick.
A rule of thumb. Any time you feel yourself bouncing on the saddle your RPM's are too high for the amount of resistance on the flywheel. You should either reduce cadence or increase resistance. When you are bouncing, you are not riding the bike, the bike's flywheel is riding you.
Higher cadence has an important place in bicycle efficiency. Many riders ride at too low a cadence. But pedaling too fast against light resistance is not the answer. Ride this way outdoors and you'd almost fall over - or get passed. We need to learn how to pedal efficiently within the range that is generally accepted as most efficient, approximately 85-100 RPM's for most riders. And that needs to be done against appropriate resistance.
Some Spinning students may think they need to follow the beats-per-minute like they might in some other group exercise formats. However, in Spinning students are encouraged to follow the feelings and emotions created by the music rather than BPM.
OBESITY: A THREAT TO NATIONAL SECURITY?: A recent article in the Washington Post asks, "Are we becoming a nation too fat to defend ourselves?" A group of 130 military leaders recently said that our national obesity epidemic has become so serious it has become a threat to our national defense.
Fact: At least 9 million young adults -- 27 percent of all Americans ages 17 to 24 -- are too overweight to serve in the military, according to the Army's analysis of national data.
Fact: From 1998 to 2008, the number of states reporting that 40 percent or more of young adults are overweight or obese has risen from one to 39, according to the CDC.
Fact: Since 1995, the proportion of potential recruits who failed their physical exams because of weight issues has increased nearly 70 percent, according to the Army,
As serious as this problem may be, it is still only a small part of our national obesity epidemic. Regardless of age, one-third of all Americans are overweight, another one-third are obese and only one-third are normal weight or under.
It is ironic that this problem is so big and the solution so simple. We all need to move more and eat less. Every day.
ANNOUNCEMENT: I will be teaching an additional class on Thursday's at 5:45PM at Merle Hay. Mike Moeller, who normally teaches the class, is taking some time off for his own training and I will teach the class until he returns. My revised teaching schedule follows.
MY TEACHING SCHEDULE:
Every Monday 5:45PM at Southeast.
Every Wednesday 9:00AM at Southeast.
Every Wednesday 5:45PM at Merle Hay.
Every Thursday 5:45PM at Merle Hay.
Every Saturday 7:30AM at Hickman.
Check out all the schedules at http://www.aspenathleticia.com/group-fitness/schedules/
Bill Roach
Star 3 Lifetime Certified Spinning Instructor
Aspen Athletic Clubs
bill.roach@mchsi.com
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