The indoor classes
We return to the indoor cycling classes to talk about the heart rate, which we must control when we pedal and that the computer cycles of the spinning bikes already have the sensor built in. Studies state that the normal heart rate for an adult person is between 50 and 100 beats; if you are an athlete, between 40 and 60 beats per minute at rest. With regard to high heart rate, it is recommended not to exceed the formula of 220 beats minus your age. For example, a person of 40 years old should not exceed 180 pulsations of maximum heart rate; world apart is the elite sport, where efforts are made above the normal and you get to exceed this formula. On the other hand, after several studies, it seems that a woman’s normal pulse beats differently when exercising than a man’s. They have a slightly lower maximum heart rate than men.
You may have wondered how to calculate your pulse per minute. Place both fingers on the carotid artery in your neck or on your wrist and count your pulse for 15 seconds, then multiply that figure by 4.
What is the Karkoven formula
When it comes to heart rate in exercise, we can also use the Karkoven formula to program your workouts based on heart rate zones. Using the data of your maximum heart rate and also at rest, you will determine the ideal heart rate for a training zone. The mathematical formula is as follows: Target heart rate = ((Maximum heart rate – Resting heart rate) × % Intensity) + Resting heart rate
What is the Borg scale
On the other hand, you can also use the Borg scale. It measures the effort you make when you exercise so that you can analyze the intensity. You should use a scale from 0 to 10. The 0 will be absolute rest, 1 very gentle effort, 2 gentle, 3 moderate, 4 a little hard, 5 and 6 hard, 7, 8 and 9 very hard and 10 maximum effort. Using your common sense, you will score each exercise you do and thus measure the intensity of your exercises.
You already know a little more about everything you need to know to take a spinning class. In order to enjoy cycling on an exercise bike without boring it over time, we recommend that you start out very smoothly and increase the intensity very gradually, pedaling two or three times a week. Afterwards, you may even be able to pedal 4 or 5 times a week; but also remember to take days off, as your muscles need to recover from the effort and if you don’t do this you could have a muscle stress injury.
Hydration in spinning
We also recommend that you hydrate yourself every 15 minutes of cycling, since in closed spaces we sweat a lot more and get considerably dehydrated; we suggest an isotonic drink that recovers your electrolyte levels and, if it is a 100% ecological isotonic drink like RAW Super Drink, much better. Your body and your mind will thank you; after a few months you’ll see significant progress and when spring comes, you’ll be cycling down the mountain having acquired a good physical shape.
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