Vallarta Sport, Puerto Vallarta, Jalisco. Mexico

Indoor Cycling
strengthMuscle strength and power that takes place in Indoor Cycling, that is, helps you develop both brute force compared with other physical activities or sports. fuerza
EnduranceCardiovascular endurance constantly providing Indoor Cycling practice, that is, how much help you cope ejercitándote long compared to other sports or physical activities. resistencia
FlexibilityElastic capacity is achieved by practicing Indoor Cycling,bought with other sports or physical activities, in other words, how you manage to bend or stretch without doing harm you flexibilidad
SpeedThe speed of moving the body or a part thereof from one place to another that is developed by practicing Indoor Cycling compared to other sports or physical activities velocidad
AgilityAbility to move the body as desired quickly and accurately obtained by practicing Indoor Cycling, constantly compared to other physical activities or sports. agilidad
ReflexesAutomatic responsiveness to stimuli is achieved spontaneous Indoor Cycling, practice compared to other sport or physical activity. reflejos
CoordinationHow much is developed to synchronize or harmonize body movements based on other people, rhythms or sequences while playing Indoor Cycling en comparación con las otras actividades físicas o deportes coordinación
AccuracyHow much will dominate specific body movements to achieve the same result to practice Indoor Cycling, compared to other sports or physical activities. precisión
BalanceBoth are able to control the body's muscles to prevent the imbalance by making Indoor Cycling unlike other sports or physical activities. equilibrio
ConcentrationThe ability to focus mind and senses intention to achieve a specific goal that is acquired by practicing Indoor Cycling, compared to other sports or physical activities. cuerpo-mente
ToningStylization of the body and muscle derarrollo pruduct of optimal levels of body fat that comes from Indoor Cycling, compared to other sports. tonificación
Calorie BurningThat many calories are burned while practicing Indoor Cycling, when compared to other sports or physical activities. quema calórica

  • Lycra clothing
  • Soled special shoes
  • Tennis (if the pedals already have staples)
  • Jersey or shirt
  • Bottled water

Indoor Cycling

Effort, environment and imagination

The indoor cycling is performed indoors, that as a standard score of 20 bikes plus the instructor, who is on top of a platform for better visibility of users, the instructor leads the pack (imaginary) for a route up and down and fast lines, accompanied by specialized music for each section of the class, which lasts 45 minutes and in some cases, there is made master class of 2hrs. Excellent cardiovascular and resistance exercise, strengthen your muscles.

The Spinning program was developed in 1987 by the American cyclist Johnny Goldberg (Johnny "G") and the bike used is called by its creator as "SPINNER". When Johnny developed the Spinning program, aimed to create something new that was much more than an aerobics class at the frenetic pace of the music. Then put into practice the knowledge he had acquired through his years as a professional cyclist and karate black belt, along with his studies of Zen philosophy, to create a low impact exercise, but highly effective. Johnny began to teach his Spinning program in the garage of his home until his classes became so popular that it reached the ears of the directors of the major clubs in Los Angeles.

  • Mainly you must have properly adjusted the Spinner, reduces the incidence and magnitude of pain and muscle tension. If you're not sure how to adjust any part of your bike, you better ask for help from your instructor. Examine the pedals and clamps. The pedals that "hold" the feet can create potential risk, but the floating pedals without clips, not available on all bikes.
  • If you wear braces, you should try different pedal systems, and use what works best for you.
  • Clamps that does not are placed up can derail tracking ankles, knees and hips. When fastenings of the pedals are too tight can create numbness in the feet. Make sure the seat post is not too low.
  • The previous knee pain (pain in the front of the knee) is usually a result of riding with the saddle positioned too low. By forcing greater flexion at the knee, the position of the saddle causes stress on the kneecap. (Hint: do not place the seat post too low with the intention of reducing the resentment that produces this. Use gel saddles and padded pants. And stay there: the numbness and discomfort that will suffer at first will be over soon.)
  • Make sure the saddle is not too high. A saddle too high can increase the discomfort and make the training become very uncomfortable.
  • Over extending the legs on each pedal stroke can lead to Achilles tendinitis, problems in twins and pain in the back of the knee (Edmund Burke, MD and director of exercise science at the University of Colorado at Colorado Springs and member of the advisory board of health and sport, added that can also cause back problems in the lower back and hip). Make sure the seat post is not too far forward.
  • The adjustment of the seat or back and forth determines the position of the knee on the pedals. Michele Schaff-Olson, MD, associate professor of sports science at the University of Montgomery, Alabama and instructor of the Reebok Indoor Cycling says "a saddle that is too far (forward) incorrectly aligns the pelvis, produces tension in the lower back and is very uncomfortable for the buttocks and crotch". Make sure the seat post is not too far back. When this happens, the legs are stretched too much during cycling and, when the seat is too high, you run the risk of problems in the calves, on the lower back and tendinitis in the Achilles.
  • Check that the handlebar is not too low. "If the handlebar is too low, (you) put too much weight on the hands, arms and shoulders", says Burke. What can cause tingling and numbness in hands, aggravate carpal tunnel syndrome and end up having shoulder pain.
  • Place the handlebar at a sufficient height is vital if you are a beginner, if you have a history of back or neck pain or have little flexible trunk muscles, check that the handlebar is not too high.
  • In other way, Scharff-Olson warns that a handlebar too high can damage your technique. "If you sit too stretched, there is a strong tendency to push down on the pedals instead of perfect circles". Wear appropriate footwear. Wearing soft soles that are not cycling can cause soreness in the arch and plantar fasciitis. Choose the right footwear often solves problems of numbness and tingling which indicate that the shoes are too narrow.

Before entering the class:

    We must follow several guidelines before entering the spinning class:
  • Inform the teacher if this is our first session.
  • Provide us with a small container of water of 0.5 l at a minimum, we should drink up during the session.
  • Use a towel, which we will leave along with the container in an accessible location that doesn’t disturb our fellows.
  • Pedals are designed for conventional shoes or slippers with cove auto look type or spd, no soft slippers or sandals. The steps shoes, cross country, athletics and tennis are going pretty well for this type of exercise to be hard or rigid shoes, not need aerobic shoes or half boot. The hard soles are best going. The shoelaces should not hang too. The use of automatic cove is recommended when purchasing a certain level, because it is safer, spd type coves are ideal because you can walk without problems.
  • The ideal is tight clothing that does not cause friction with the skin that can be disturbing during and after the session and can absorb sweat without problems.
  • If possible, use a pulsometer (heart rate monitor) to control and regulate our heart rate.

Approaching the bike.

  • Before get to pedal we have to adjust the seat and handlebars of the bike. Both elements can be normally adjusted both vertically and horizontally (It depends of course on the type of bike). The order in which you adjust the elements is not random, because we get points of reference for further adjustments.
  • Vertical adjustment of the seat: sitting on the saddle, put the pedal at its lowest point supporting the heel on the pedal. The leg should be fully extended. Another way: in the same position and the knee joint in full extension and foot in a horizontal position, it must be possible to push the pedal with the toe, which also is now at its lowest point.
  • Horizontal adjustment of the saddle: The carburettor is done with the seat forward or backward. The saddle is in the correct position when seated in normal position with the rods parallel to the floor and hands on the handlebars, the most advanced knee does not exceed the pedal axle.
  • Adjust vertical and horizontal handlebar: handlebars should not be higher than the saddle, but it all depends on training and experience of each. Most experts will tend to place it lower. In any case it must be remembered that in the Spinning there is no friction with the air so it is not necessarily looking for a aerodynamic position. In any case, pedaling in fundamental position, the elbow joint should have a small force to avoid bending.

The basic positions pedaling.

  • Squad position: the body is inclined at an angle of 30 degrees. It is ideally positioned to recover from strain.
  • Middle position: the body is inclined at an angle of 45 degrees. The effort is more important.
  • Position triathlete: aerodynamic position. The body is inclined at an angle of 60 degrees. It is not recommended for students with little experience.

  • Hold crossbar, "basic": palms over the crossbar, elbows slightly bent and parallel. The support of the hands should be relaxed.
  • Grip of corner, "corner": means the base of the hand is placed on the curve between the crossbar and parallel.
  • Standard grip hook, "moderate": hold the handle between the forefinger and thumb parallel to where the bar begins to curve upward. Grasp loose and relaxed, elbows bent about 90 degrees.
  • Grip arms outstretched, "escalation": aggressive climbing, standing or sitting. Hands on the handlebar ends, in a position to push a button. Elbows slightly wider than shoulder width.
  • Finger grip balance, "reverse": in a standing position, lean fingers on the center square of the handles of the handlebar.
  • Supported on the forearm grip, "triathlon": elbows and forearms on the handlebars.

  • Cycling de Rebook
  • Revmaster de Greg Lemond
  • Indoor Cycling de Kaiser
  • Prescition Cycling of Star Track


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Enrique López Martínez
Personal Trainer
Tel: 322 105 7080
Carlos Suárez
Spinning Instructor
Tel: 322 135 7715
José González
Spinning Instructor & Mountain Biking
Tel: 322 889 0442
Nora Guadalupe Covarrubias
Aerobics, Spinning, Pilates and Zumba Instructor
Tel: 322 107 1086
José Luis Monroy Hernández
Personal Trainer & Instructor Group Classes
Tel: 322 150 7976
Simon Hernández Ramos
Spinning & Pilates Instructor
Tel: 322 107 0905
Pamela Ruiz Cuilty
Spinning Instructor "Attitud makes big difference"
Tel: 322 123 8300
Cinthya Valdez
Cycling indoor, Aerobics and Zumba Instructor
Tel: 322 121 5170
Juan Pablo Garay
personal trainer, spinning instructor and fitness (Insanity) Certificate
Tel: 322 108 8982
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...if you use a supplement/complement and your body does not need it, ends eliminating it?
Does not matter the intensity of the activity you are going to do, make sure the heating is always part of your routine.


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