Wellness Articles

Finding creative ways to address attitudes and perceptions surrounding exercise can be an ongoing challenge.

The intensity at which a personal chooses to train depends on several things, such as health status, currentlevel of fitness, and fitness goals.

Every body is different, and sometimes, especially in group exercise situations, competitiveness and/or insecurity causes the group to conform to a norm (in this case, high intensity spinning).

Often, though, a lack of accurate information interferes with individuals ’s development of useful attitudes and informed opinions about how they themselves need to exercise. You mention that the main goal for your classes is weight control.

Exercising regularly at a high intensity level isn’t necessarily the best way to lose/control body weight.

So first, gather the data you need to teach your clients the facts. to begin, you can check out Body fat and exercise intensity for additional information on the relationship between exercise intensity and body composition.

Additionally, in Exercising beyond my maximum heart rate - Is this safe?, the answer explains how the conventional heart rate equation may not in fact suit everybody.

A more precise way to determine one’s training zone takes his or her resting heart rate (RHR) into account.

Although it still is based on the estimated maximal heart rate formula, (220 - age in years), it serves as a better reflection of one’s aerobic capacity.

(By the way, the most accurate calculation would directly measure one’s functional capacity, or the amount of oxygen consumed during exercise.) For most people , the following calculation, known as the Karvonen formula, is fine. It is

[(220 - age in years) - Resting Heart Rate] x Exercise Intensity + Resting Heart Rate

Now, a forty-year-old with a RHR of 47 beats per minute could work within the 65 - 85 percent of maximum heart rate range of 133 - 160 beats per minute -

220 - 40 = 180

180 - 47 = 133

133 x 65 % = 86

86 + 47 = 133 beats per minute (low end)

220 - 40 = 180

180 - 47 = 133

133 x 85 % = 113

113 + 47 = 160 beats per minute (high end)

Next, perhaps you are able to learn more about why your clients believe that they need such intensity to “feel like they are getting a workout.” What do you suppose is fueling this attitude?

Ask some of your clients, something like, “I notice that you ride really hard when you come to class. Do you spin at that intensity all the time? and if so, what’s that about? What is it that you want to happen?”

Or, strike up a conversation about specific fitness objectives.

Once you have the information you need and a better sense of what is motivating your class participants, you will be in a better position to intervene.

What may also help is to begin an ongoing dialogue about individual fitness objectives related to spinning.

For example, you can explain that an “all out” exhaustive workout isn’t appropriate for everybody and/or every day.

You can encourage your clients to focus on higher intensity activity some days, while other days concentrate on workouts of longer duration at a lower intensity level.

You can also explain that exercisers can engage in “active rest,” meaning they do not necessarily have to become couch potatoes on their days off.

They can go for a walk, practice yoga, jog, swim, bicycle, or dance at a much more leisurely pace.

To help improve overall fitness, encourage cross-training - running, rowing, swimming. and you can explain the benefits of each of these types of movement.

Employing different techniques keeps your classes arousing for your class participants, and for yourself, as well. You said that you already vary the classes’ intensity.

Most  instructors incorporate interval training, which changes the intensity during a class. Participants are challenged by the variety.

Another choice is to offer a longer class at a slightly lower intensity, for a change of pace. Indeed, according to the ACSM (ACSM), exercising at a lower intensity for a longer duration improves overall fitness.

You have the tools and information to help class participants reach their goals, and at least some of these ideas will make a difference, helping you reach your goal of getting your clients to learn more about what “works”!