Want to get the most out of your time at OMG? Here are the answers to the most frequently asked questions. If you can’t find what the answer to your questions here please contact us and we’ll be happy to help.
Every class is a little different, but one of the great things about the Spinning program is that it is adaptable to your fitness level. Remember that there’s no competition. Listen to your body and adjust the resistance on your bike accordingly. If you’re a first timer, let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Spinning program’s five core movements and program fundamentals – like heart rate training that will help you burn more calories, increase your strength, and improve your overall fitness.
Anyone can benefit from the Spinning program. And because you can go at your own pace by controlling the resistance on your Spinner® bike, taking Spinning classes is a great way to get fit and reach your fitness goals.
Spinning class makes riding a stationary bike more fun by adding variety and visualization into your workout. A motivating group setting, energizing music, and inspiring instructors make Spinning class an incredible experience.
Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.
The “climbs” that are incorporated into a Spinning class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. If you’re ever in doubt, share your training goals with your instructor and ask them to help you create the ride that’s right for you.
If you’re new to the Spinning program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable.
The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces, or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn’t help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.
The number of calories you’ll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400–600 calories in a 40-minute workout. The “distance” traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.
Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes. Cycling shoes can also be used with clipless pedals, which facilitate a push/pull action and more efficient pedal strokes. For tips on selecting cycling shoes for Spinning class, click here.
Top-notch instructors, invigorating music, and visualization come together to make Spinning class both fun and effective. If you’ve ever left a group exercise class feeling frustrated, you’ll appreciate that there are no complicated moves to learn with the Spinning program. Regardless of how fit, flexible, or coordinated you are, you’ll get a great workout. Simply hop on your bike, set the resistance to the level that’s right for you, and let your instructor guide you through an incredible ride.
While taking a Spinning class may be an excellent way to cross train, only your doctor can determine if the Spinning program is a safe option for you.
Jumps are an advanced move that develop strength and balance. Using Hand Position 2, transition in and out of the saddle with one smooth, controlled movement. For more information on Jumps and all of the Spinning program core movements, click here.
A Sprint is an advanced move in which riders go at an “all-out” pace for about 30 seconds. For complete details on how to properly perform Sprints, click here.
Pedaling backward is risky on a fixed gear bike. If riders try to quickly stop the flywheel while pedaling backward, the compressive forces on the knee joint can be sufficient enough to tear cartilage or the meniscus. Also, pedaling backward may hyperextend the legs, which could damage the ACL or other soft tissue of the knee joints. Aside from being risky, a further reason not to do it is that there is no physiological advantage to it. A study in the Strength and Conditioning Journal showed that muscle contribution and metabolic cost were the same for pedaling forward and backward. Lastly, this movement puts the bike at risk as well. Pedaling backward may eventually unscrew the pedals from the crank arm.
Each Official Spinning Facility will have its own policy on age requirements, but here is some relevant information that should be useful in making decisions about age appropriateness.
Size: Proper bike fit is very important for injury prevention. So participants need to be big enough to get their proper seat height and fore/aft adjustments. Generally speaking, Spinner bikes should fit people who are at least 4′ 11″. But this is not an exact minimum height because leg and torso length are the determining factors.
Age/Maturity: If kids are going to participate, they need to be mature and responsible enough to follow the safety rules. It can sometimes be tempting for kids to pedal as fast as they can, and that can be unsafe. Because the Spinner bike is a fixed gear bike, the weight of the flywheel can turn the pedals at a very high speed with a lot of momentum if there’s not enough resistance.
Youth fitness guidelines for resistance training: Pre-pubescent children should not “climb hills” on the Spinner bike with a lot of heavy resistance on the flywheel. Youth fitness guidelines advise against resistance training for kids whose growth plates are still forming.
Our Spinner Blade, NXT, NXT-SR, Pro, and eSpinner bikes have a max user weight of 350 lb. and the Spinner Aero, Edge, Sprint, PACE, FIT, and Sport have a max user weight of 250 lb. Product design testing includes a 4 Times Load Testing procedure, which means we take four times the maximum user weight and load it on different parts of the bike, such as the pedals, seat, and handlebars, to ensure that the product will not fail. So although the max user weight is 350 lb for the Blade, NXT, NXT-SR, Pro, and eSpinner, we have actually loaded them with 1,400 lb. Similarly, the Spinner Aero, Edge, Sprint, PACE, FIT, and Sport have actually been loaded with 1,000 lb.
OMG Policy: Please show up 15 minutes before your class begins. Your bike will be released at the class start time if you do not show. If you are running late and you call the studio, we will hold your bike up to 5 minutes into the class start time. If you do not call, we will release your bike at the class start time. NEW RIDERS must show up a minimum of 15 minutes prior to class start time. This is for your safety and in consideration of the other riders in class. Any cancellations or modifications to your reservation must be made 4 hours in advance in order to avoid a cancellation fee. If you cancel past the 4 hour mark, you forfeit a class in your current series. If you do not cancel and simply do not show for your reserved class, you will be charged a $10 no show fee. Any riders with an Unlimited package, will be charged a $10 fee for late cancellations or no shows.
Once auto pay is set up, canceling is super easy. Simply email email@example.com at least 2 weeks before your debit date and we will cancel it immediately. We will then follow up with a confirmation email while we process the 5 stages of grief.
All OMG packages are non-refundable, but fully transferable. This means that if you are unable to use your package, you may transfer the balance to a friend or family member to use. In special situations, count series expiration dates may be extended, however, promotion packages or specials are not eligible for extension.
Weight Loss: Spinning burns calories at a high rate. One can easily burn 600-1,000 calories in a 55 minutes class. This makes Spinning highly effective for weight loss.
Strength: Builds core, legs, glutes, and back strength.
Body Shaping: Get that toned butt, legs, and tummy; melt flab and cellulite revealing toned muscles below.
Emotional Benefits: De-stress! A Spin class produces a huge endorphin rush in the brain leaving you feeling refreshed, satisfied, and accomplished.
Heart Health: This high-intensity cardio activity improves overall health, keeps you young, and reduces the risk of heart disease.
Joint Health: Spinning is a high-intensity and low-impact workout. The circular motion of the pedals eliminates pounding on joints and lower back. It is a great way to get in shape without damaging your body.