Spinning
...... is a very efficient indoor group cycle workout to music using stationary bicycles under the guidance of a trainer. Spinning is extremely good to improve one's aerobic endurance as well one’s cardiovascular and respiratory systems. Cycling enthusiasts and fans will appreciate this brilliant opportunity, taking into consideration cold Estonian winters, to stay fit for cycling in the summer. Spinning ensures very adequate physical load, thus being perfect for men and women equally. Gluteal, thigh, and calf muscles get the biggest load, but the abdominal and back muscles, which ensure the correct position of the bike rider, have to work, too. Baggy sportswear is not recommended for the training session, such as aerobics/ jazz pants, as they may get stuck between the wheels. It is also important to avoid baggy T-shirts for the trainer to be able to better monitor the practitioner's riding position and technique. It is advisable to choose hard-soled footwear, as soft-soled footwear is too flexible. The main advantage of Spinning is that a beginner and an expert can both attend the same training session as everyone has their own “playing ground” – one’s bike – which is stationary.
FATBURN SPINNING 45', 50', 60' is a training session at a steady pace and with adequate physical load, during which the average heart rate is maintained. Spurts and climbing up the mountain are excluded. The training session proceeds on a relatively “level road”. The training session is well-suited for the ones who want to lose weight, ensuring an adequate load on the heart muscle and improving one’s aerobic endurance.
UP&DOWN is a training session which includes a lot of exercise on inclined surfaces in standing and sitting positions, while keeping the heart rate steady. The training session is quite hard, but does not include spurts and descents; it focuses more on mountain bike racing. The session’s "landscape" is a big rising mountain, having some smooth plateaus to breathe a little, to then add even more load, going up the mountain. Besides aerobic endurance, muscular strength is improved.
FREESTYLE is an indoor bike workout that lasts for 50 minutes. A variety of exercises and techniques is used during the training session. Both aerobic and speed endurance are improved. The training session can be either fast-paced with less physical load or and slow with a bigger load, but still very emotional owing to various musical styles. The session ends with stretching and recovery. Be prepared to sweat and burn calories!
INTERVAL is a training session at alternating fast and slow pace; sometimes, the heart rate will go up, and then go down again. The session’s "landscape" as upland: continuous ups and downs alternate with sections of flat land, where you can breathe a little; there are longer and shorter inclined surfaces, accelerations, and spurts. The session aims at increasing aerobic endurance. The training sessions are intense, the driving techniques, varied. Suitable for advanced practitioners in good physical shape.