Showing posts with label Spinning Workout. Show all posts
Showing posts with label Spinning Workout. Show all posts

Wednesday, January 23, 2013

spinning workout {8}: electro synthpop

The sport of biking took a bit hit last week with Lance Armstrong's pseudo-confession. My favorite analysis of said confession took place over the weekend on NPR. Well said. I figured this week was a good time to put some positive biking vibes out there, so I'm adding another installment of my spinning workouts. I'll also give my friend Elizabeth a shout-out via a link to a cool article about her biking advocacy. She does great work for the League of American Bicyclists, and you just can't help but love the thought of biking to work after reading that article.

Thursday, September 06, 2012

spinning workout {7}: ode to WFNX

A part of our move to Boston that I loved was discovering a New Wave alt/indie rock radio station. Upon hearing that it had been around almost as long as I've been alive, I was even more ecstatic, figuring it to be a landmark part of the town that the people here wouldn't be willing to let go. Unfortunately, that assumption turned out to be false, and no sooner had it become a fixture in my daily life than I heard that it was going to be replaced by more banal drivel. Sigh. Is it impossible to have anything other than Seacrest on the radio?

Saturday, March 24, 2012

spinning workout {6}: Arcade Fire


Good morning! I'm headed out to the gym to catch my Pioneer Woman cooking show, but before I go, here's another one-hour spinning workout (check out the rest of the series here). Remember that even if you're not into spinning, the music is great for any exercise or as background motivation for cleaning the house. I'm calling it "Arcade Fire" because I used a few of their songs. This workout follows the rhythm of workout {4}:upbeat closely; I enjoy the upbeat pattern and sought to repeat it. As always, you can check out the playlist on Spotify. Get moving!

Sunday, March 11, 2012

spinning workout #5: club hits

When I was in high school, I loved making mixed tapes. My dad turned me onto the practice, which became something of an obsession during the High Fidelity era--as did all other things associated with John Cusack. {Swoon.}

Back in my mixed tape days. I'm on the left.

Thursday, July 28, 2011

spinning workout #4: upbeat

Update (2/28/12): You can find this playlist on Spotify now. How cool is technology?!

This is the latest of a series of spinning workouts I've shared (see the first three: #1, #2, and #3). There are a few slow songs in this one, but for the most part this set is full of happy beats. Would that be a major key, Nate? Never did understand the major/minor key difference. Hopefully my kids will have a better musical education. I spent my entire guitar training when I was in high school talking about God to my teacher (a masters in theology along with music).

1) "Ondiek" by Ayub Ogada (I Dreamed of Africa soundtrack). 4:04. Serene warm-up and stretch.

2) "Let's Get It Started" by the Black Eyed Peas. 7:33. Running.

Stand in the seat in hand position 2, like hovering but without as much bend in the knee. High cadence, low resistance, like a standing half-sprint.

3) "Nantes" by Beirut. 3:54. Standing climb.

Continue standing and move to hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence.

4) "Transformer" by Gnarls Barkley. 2:18. Sprints.

Sit down in the saddle, release some resistance and pick up the cadence. Begin sprinting at 0:30 in when high-pitched singer begins talking. Slow it down at tempo break at 0:52. Begin sprinting again at 1:20 and continue until song abruptly stops.

5) "Viva La Vida" by Coldplay. 4:01. Spin.

Stay hydrated. Focus on using every part of your legs to propel yourself. Don't lean on your palms.

6) "We Will Rock You" by Queen. 2:02. Seated climb.

This tempo is slow enough that you can crank up the resistance for some strength training.

7) "Help I'm Alive" by Metric. 4:46. Intervals.

Release resistance and start with jumps (switch every 8 sec). At 1:32, switch to sprint until 2:04, then back to jumps. Back to sprint again at 2:54 until 3:26, then finish with seated climb (add resistance).

8) "Send Me On My Way" by Rusted Root. 4:55. Spin.

A bit of chipper spinning.

9) "Move Your Body" by Eiffel 65. 4:31. Hover.

Increase resistance, hop out of saddle, and feel the burn.

10) "Can't Get You Out Of My Head" by Kylie Minogue. 3:51. Recover & spin.

Back in the saddle, resistance released and gradually added.

11) "Save Me" by Jem. 3:34. Standing climb.

Hand position 3. Add resistance every 30 sec.

12) "Sorry" by Madonna. 4:42. Spin.

13) "Hello" by Martin Solveig & Dragonette. 4:41. Continue spinning.

14) "Gotta Get Through This" by Daniel Beddingfield. 3:11. Hover.

Get through this song. You're almost done.

15) "Please, Please, Please Let Me Get What I Want" by The Smiths. 1:52. Cool down.

Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.

Monday, July 18, 2011

spinning workout #3: steady state

Update (2/28/12): I am adding a link to my Spotify playlist. Yay technology!

I got some positive feedback after sharing the spinning workouts (see #1 and #2), so I thought I'd share a few more I've been doing. This one is a slow burn, for a day when you want an hour of exercise but aren't up for a butt-kicking workout.

1) "I Can See Clearly Now" by Johnny Nash. 2:46. A little positive energy to get you in the mood. Warm up and stretch. Flat spinning.

2) "My Humps" by the Black Eyed Peas. 5:27. Standing climb.

Standing in hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence. When music abruptly changes to jazzy piano, release resistance, get back in the saddle and get some water.

3) "If U Seek Amy" by Britney Spears. 3:37. Sprints.

Spin during verses, sitting sprint during choruses. At 1:30 left, recover until 1:00, then out of the saddle hovering sprint for the remainder.

4) "Promentory" by Trevor Jones. 6:13. Spin.

5) "They" by Jem. 3:16. Jumps.

Start with longer counts between switching from standing to sitting (8 counts), then progress to faster jumps until you are moving quickly (2 counts).

6) "Another One Bites the Dust" by Queen. 3:37. Hover.

Add resistance every 30 seconds. Feel the burn. When guitar picks up at 0:24 left, recover and hydrate.

7) "One Thing" by Finger Eleven. 4:40. Seated climb.

Recover until 0:50 into song, when guitar picks up. Add resistance every minute after that. When volume dips at 4:00, begin recovery.

8) "Push It" by Salt-N-Pepa. 4:15. Steady state spinning.

Let the steady state begin. Get water periodically between songs or in slow segments. Sit up when needed.

9) "4 Minutes" by Madonna (feat. Justin Timberlake). 4:05. Steady state spinning.

10) "Uprising" by Muse. 5:05. Steady state spinning.

11) "Don't Go" by Yaz. 3:11. Steady state spinning.

12) "Maneater" by Nelly Furtado. 4:19. Hover.

At 3:26, get back in the saddle and recover.

13) "Gold Guns Girls" by Metric. 4:05. Sprints.

Sprint during her "Is it ever gonna be enough?" choruses. Maintain high cadence during other periods.

14) "Feel Good Inc." by Gorillaz. 3:43. Spin.

Maintain good resistance.

15) "Suddenly I See" by KT Tunstall. 3:22. Spin.

Begin to relax, but keep resistance at a good pace.

16) "Porcelain" by Moby. 4:01. Cool down.

Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.

Tuesday, April 12, 2011

spinning workout #2: here and now

Update (2/28/12): I'm updating this post with a link to my Spotify playlist. Yay technology!

So you know I'm not stuck in the '80s, I thought I should follow up my first workout with a modern spin with less comic relief. When done with good resistance, this one will kick your butt (or my butt, on the chance I'm the only one using it).

1) "Soul Meets Body" by Death Cab for Cutie. 3:51. Warm-up and stretch. Flat spinning.

2) "Boom Boom Pow" by The Black Eyed Peas. 4:11. Intervals.

Start song with a seated climb; increase resistance and lower cadence. At 1:58, reduce resistance and switch to a sprint until 2:49, then back to seated climb for remainder of song.

3) "Go-Go Gadget Gospel" by Gnarls Barkley. 2:19. Sprint.

Sprint. Increase resistance at 1min. Begin recovery when music abruptly slows at end. Get water.

4) "Price of Gas" by Bloc Party. 4:19. Jumps.

Start with longer counts between switching from standing to sitting (like 10-12 counts), then progress to faster jumps until you are moving quickly (1-2 counts).

5) "Take Me Away (Into The Night)" by 4 Strings. 3:10. Spin.

6) "Paparazzi" by Lady GaGa. 3:28. Climb.

Standing in hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence. With 0:08 left, release resistance and grab water.

7) "Rolling in the Deep" by ADELE. 3:48. Jumps & squats.

Begin in a squat. Change from squat to jumps during tempo changes (e.g. at 0:59).

8) "Such Great Heights" by The Postal Service. 4:26. Hover.

Going from squat to hover, you're going to feel a serious burn. At the claps at 0:40 left, release resistance and begin recovery and hydration.

9) "Let Go" by Frou Frou. 4:13. Recover & spin.

At 0:46, end recovery and add resistance. Spin.

10) "B.O.B." by Outkast. 5:06. Intervals.

Keep resistance low and start with jumps. At 0:56, switch to sprint until 1:22, then back to jumps. Back to sprint again at 2:11 until 3:26, then finish with seated climb (add resistance).

11) "Unusual You" by Britney Spears. 4:21. Climb.

Hop out of saddle, maintain high resistance and keep adding every 45 seconds.

12) "You'll Find A Way" by Santogold. 3:03. Intervals.

Begin the song in a squat position. At 0:43, sprint until 1:09, then back to squat until 1:48. Sprint through the last minute.

13) "Icarus" by White Hinterland. 3:48. Spin.

Add resistance but maintain high cadence.

14) "Young Blood" by The Naked and Famous. 4:07. Climb.

Hop out of the saddle and stay up in hand position 3 for entire song. Add resistance and lower cadence every 20-30 sec.

15) "The Cave" by Mumford & Sons. 3:36. Hover & sprint.

Hover throughout song, sprinting during chorus banjo riffs (e.g. at 1:04). Last chance to burn; ride it home.

16) "Xxxo" by M.I.A. 2:54. Spin & seated climb.

Start with a good spin and gradually add resistance in the saddle to move toward seated climb.

17) "Sunrise" by Yeasayer. 4:09. Cool down.

Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.

Tuesday, April 05, 2011

spinning workout #1: '80's love

Update (2/28/12): I am updating this post with a link to my Spotify playlist. Yay technology!

If you've never taken a spinning class, the following workout probably won't make much sense to you. But I highly recommend trying out a class. Next to erging and swimming, it's the best way to kick my butt in an hour of exercise. The terminology has been similar at most places I've taken classes, but just to be sure we're on the same page, here's a quick definition list. As for the music I share below, take it or leave it at will. I like to have a theme to my workouts, and you can probably tell this one is full of '80's nostalgia. I suggest you listen to a bit of each song on iTunes to see if you like it, and if you don't you'll at least get an idea of the tempo I was going for. If you don't love it, don't use it! I promise that any song even mildly annoying to you will become 10 times worse while you're struggling through a tough spin.

1) "Glass Concrete and Stone" by David Byrne. 4:14. Warm-up and stretch. Flat spinning.

2) "Hey Mama" by Black Eyed Peas. 3:35. Seated climb.

Seated position. Increase resistance and lower cadence during the song.

3) "Cosmic Thing" by The B-52's. 3:53. Jumps.

Start with longer counts between switching from standing to sitting (like 10-12 counts), then progress to faster jumps until you are moving quickly (1-2 counts).

4) "Livin' On a Prayer" by Bon Jovi. 4:11. Climb.

Take it to seated flat again, no resistance, and get water. At about 0:45 into the song (when the singing begins), begin climbing. Add resistance (1/2-1 turn) every min.

5) "Positive Tension" by Bloc Party. 3:55. Sprint.

Release resistance for some recovery spinning. Stay hydrated. Add resistance but maintain high cadence, then at about 1:20 ("Run run run" sequence) begin sprinting. Take it back down a bit when music changes. At 2nd "Run run run" (about 2:10) sprint for remainder of song. Recover at "Play it cool boy" (~15 sec left).

6) "The Lovecats" by The Cure. 3:40. Spin.

7) "Sin Wagon" by Dixie Chicks. 3:41. Intervals.

Begin song with a sprint until 1:15, then switch to jumps. At about 2:30, when it sounds like the song is going to end (but doesn't), sprint out the remainder of the song.

8) "Let It Whip" by Dazz Band. 4:25. Climb.

Release resistance and grab water. At 0:38 when singing begins, start climbing. Gradually add resistance and lower cadence, every 45 sec.

9) "Nyana" by Tiesto. 6:42. Spin & hover.

This is a long song. Any song by Tiesto is awesome for spinning. Spin out the first 4:10, then hover for remainder of song. Burn baby burn.

10) "Are You Gonna Be My Girl" by Jet. 3:37. Jumps & squats.

Change it up however you like to make yourself work hard. Maintain good body posture.

11) "Crazy" by Gnarls Barkley. 2:58. Climb.

Add resistance more frequently than previous climb, every 20-30 sec. I love this song for climbing.

12) "Danger Zone" by Kenny Loggins. 3:37. Recovery & sprint.

I find that I need some encouragement at this point in the workout, and a good laugh keeps me going. Enter Kenny Loggins...always good for a smile. When guitar riff comes on at 1:26, switch from recovery to hard sprint in saddle. Keep high tempo through rest of song.

13) "Bathwater" by No Doubt. 4:00. Intervals.

Begin song with seated climb until tempo change at 0:51, switch to standing squat. Go back and forth with tempo changes throughout song.

14) "Time Is Running Out" by Muse. 3:56. Hover.

Last chance for glory. Push it out. Feel the burn.

15) "A Little Respect" by Erasure. 3:34. Spin.

Get water as needed. Cool-down is coming up, so gradually lower resistance through song.

16) "Fat Bottomed Girls" by Queen. 3:27. Cool down.

A little levity goes a long way when you've been pushing yourself for an hour. Relax, smile, breathe. You're done!

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