Summer and Spin: Get Trim

Have you tried a spin class before?! For those of you that have, you know that during the class, you are wondering if you will make it through the whole hour, let alone the first 10 minutes! And if you are one of the “survivors” and complete the entire class, all you can think about at the end is “hydrate, stretch and rest.” Spin is one of the most intense forms of cardiovascular fitness because you can burn a large amount of calories (400-1000 calories) in about an hour. You walk away feeling a sense of accomplishment, strength and mental acuity.

More recently, I have become more interested in Spinning, as a sport and way to cross train. The goal is to increase your RPM, while maintaining a steady pace. It can be both an aerobic (utilizes oxygen) and anaerobic (does not utilize oxygen) exercise. You can sweat anywhere from 2-5+ pounds of water and fluids during a 1 hour class. Therefore, hydration during and post workout is key! I recommend natural coconut water or lowfat chocolate milk for your recovery drink. Coconut water combines the perfect amount of potassium to hydrate and replenish your body’s depleted stores; while chocolate milk provides the perfect combination of carbohydrate and protein to aid in fast muscle recovery.

Health Benefits of Spin:

  • Increased cardiovascular fitness, a strong heart and lower risk of any heart related conditions.
  • Increased toning (more specifically your large muscle groups- thighs, hamstrings and calves). Moving from side to side with your upper body can also target your central abdominal muscles.
  • Weight loss (mostly fluid related daily just after completion of the class, but an accurate weight can be measured on a weekly basis).
  • You can burn 400-1000 calories in 1 hour!!
  • Remember: “You get OUT what you put in!!” So, give it your all and the sky is the limit.
  • Calories burned can be measured more accurately by wearing a polar water or heart rate monitor that is adjusted specific to your needs (based on height, current weight, activity level, etc.).
  • Works on controlled breathing with can help control anxiety and lower your heart rate when you are in a stressful situation.
  • Keeps the pressure off your knees and feet (that would usually be caused by the treadmill, stair stepper or even elliptical).
  • Group based classes help to motivate you and meet your fitness potential or goals (especially if you’re competitive like me!)
  • Self discipline (lifestyle behavior) of the mind can be applied positively to many areas of your life.
  • Promotes a “can do” mindset! “YES YOU CAN!”

If these benefits are not reason enough to spike an interest in trying a Spin class, then just doing something active that you love! It is important that you enjoy whatever you are doing because you will be more likely to stay active and stick to a routine with it throughout your life. You don’t need to push yourself to the limit on your first day of a new exercise routine. Remember that fitness starts with just doing more TODAY than you did YESTERDAY! There is always an excuse not to work out. I’ll help you fight the “excuse list” and make it happen!

To learn more about a fitness routine or training regimen that fits your lifestyle and meets your training goals, schedule a personal training session with Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind.

Note: Photostock image can be found at