An update on ’spin rage’

According to the NY Post (“Gym victim is wheely angry”), no felony charge is being filed against Christopher Carter, the man accused of sending fellow spinner Stuart Sugarman into a wall on his spin bike (though he does face a misdemeanor).  While Mr. Sugarman has been vocal in the press about how he was merely “whooping” and yelling “you go, girl!”, Mr. Carter has been relatively (and probably advisably so) reticent about what happened.   What we do know is that Sugarman’s membership had been summarily terminated following the incident.

Interestingly enough, word around Equinox is that, allegedly, Stuart Sugarman was not quite 3 bikes away, and was allegedly repeatedly bumping into Christopher Carter during the class.  Also, allegedly, there was not 1, but 2 spin instructors present at the time.

Spin Etiquette

A while back I was wondering if instructors cared whether students left class early. I wasn’t sure if it was disruptive for the class or if it was offensive, since a lot of time people walk out early because they don’t like the class or person teaching.

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Dance, Dance

Dancing is a great form of exercise. So great, in fact, that gyms have incorporated different types of dancing into group fitness classes. It is pretty normal to see classes for everything from Bollywood Bhangra to hip hop to stripper aerobics. All the while, you are dancing to burn calories, and possibly pick up some moves to bring with you when you go out to a club.

That said, dancing provides a multitude of benefits for when you do go out. 

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Douchebags!

Is it just me, or does it feel like there is a higher concentration of douchebags in a workout environment than anywhere else; at least in real world day to day life. It kind of makes sense, after all, people tend to get into cramped quarters, get all sweaty, energized, and to some extent, completely self-involved. Social norms such as politeness or even basic etiquette tend to get thrown out the window. Maybe it’s the elevated levels of testosterone, or hey, maybe it’s just the fact that some people are complete douchebags.

Allow me to provide a few examples:

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Coffee, coffee, coffee!!!

It’s 5:30AM, and I am sitting at my desk with a cup of coffee, home brewed. If it weren’t for this cup of coffee, I would still be in bed. Sure, no matter how many times I hit snooze on the alarm clock (and subsequently pissed the neighbors off), I need the kick of some serious caffeine to get me going, like a lot of people. Still, there seems to be an almost stigma associated with drinking coffee (or other caffeinated drinks), and it’s effects on exercise.

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You’re not tired, you just think you are

So says my good friend, spin instructor Joanna S. In the middle of her hour long or two hour long rides, after pummeling us with wicked hills and kick-ass sprints, when she is telling us that just because the song has ended, doesn’t mean we can sit up on our bike and break, she tells us this: “You’re not tired, you just think you are.”

These are words to live by, and it’s in the same vein as the “No Pain, No Gain” idea, in that figuratively speaking, you can push yourself harder than you think you can. Obviously, pushing yourself through an injury can be stupid, like what I’m doing now I would do.

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Spin Class (Part II)

While I do love my Spin, not every class is as good as the last.  There are certain elements that contribute to a great class, and that includes the instructor, the music, and also the energy of the other participants.  Of course, the music is a function of the instructor, and both contribute to the energy of the class.

What do I think makes for a good instructor, or for that matter, a good class?  Everybody has their own preferences, and I can tell that some people actually like some of the things I hate.

In my opinion, there are two kinds of “rides.”  There is the class that is conducted like an 80s style Jane Fonda aerobics class, or else there is the “ride” that is conducted like an actual indoor cycling class.

No instructor switches between.  They are either the cycling type or the aerobics type, and let me tell you, I have a huge problem taking an aerobics type spin class. 

In the aerobics type spin class, the instructor is constantly providing instructions.  You are never in the same position on the bike for more than a count of two.  This type of class usually requires that the instructor have an exaggeratedly high level of energy, which, in theory, is a good thing.  However, when it essentially translates into an aerobics class, hopping and dancing around on a bike, it is an awful, awful thing.  These are the classes where the instructors make you to shimmy or do the cabbage patch or switch your hand positions on the handlebars repeatedly.  For me, being in a class with an instructor telling us to do these weird things is strange enough, but seeing that the rest of the class is actually following the instructions is an even weirder thing.

If you tell me we are going up a hill and to get out to third, do not then make me switch back to 2^nd then 1^st in counts of two while still on this hill.  Actually, I feel bad, slightly, because it is in these classes that I pretty much do my own thing, or else just leave.

An aerobics class, to me, should be more like this.

My ideal type of spin class is one where we may do interval training or an endurance type ride, where the instructor tries to make you think you are on an actual outdoor ride.  True, even the best will throw in jumps, but that is to keep the class interesting and engaged.  It is more of a pace changer than the basis of the class.  I would any day prefer to be on a 7 minute hill than 7 minutes of constantly switching positions. 

The best spin classes are basically indoor cycling classes, where your core is engaged the entire time and your hams, quads, and glutes are all working.  Sprints are mixed in with inclines and declines and flat roads. 

When I think of what a spin class should look like, it would be something like this.

There are spin instructors who I avoid at all costs, because I have taken their classes and even given them second chances, but I just can’t get down with the bike aerobics nonsense.  Does that mean they are bad?  Absolutely not.  In fact, there are definitely a lot of people who enjoy that style; I’m just not one of them. 

Spin Class – Part I

This is an overview one of my favorite cardio workouts is spin class, or, the ride. It’s an indoor cardio class on stationary bikes, which you have complete control over in terms of how heavy the tension on the bike is and how hard you work.

Now, if you have never done a spin class, it might sound boring (a classroom full of people riding stationary bikes) or, intimidating, considering the loud thumping music emanating from the cycling studio.

The classes I take are usually in a big room with lights out, black lights on. The spin instructors play music ranging from Evanescence and Justin Timblerlake to Joy Division and the Cure to the Chemical Brothers and Commander Tom, and everything in between. You lose yourself in the waves of the music while you are sweating so much that there are giant puddles on the floor.

Of course, it’s not just the music that makes the spin class what it is. One of the things that is often important to a class is the energy of the people. It shouldn’t matter but it does. How hard are the people around you working? Is everyone really into the class? These are things that help you push yourself harder. I’ve even written before about an unspoken rivalry I seem to have with someone else who takes most of the same classes that I do; I guess it’s because when I feel like I am tiring, I look to other people to draw from their energy, and then I try to “beat” them.

Aside from the energy of the class, the instructor is also huge. Sometimes their music is crap, and they walk in early on a Saturday morning saying, “Hey guys, let’s get ready for my theme of the week, bad 80’s karaoke!” I’ve had another one yell out at one point, “Okay, now do the Cabbage Patch, and then shimmy!” And still, there are others, who want to manage every second of your ride. I get up and walk out of these classes, they just don’t do it for me. However, the rest of the class usually stays, because these instructors are just catering to their “regulars,” the people who show up to their class every week.

But those are anomalies. Most spin instructors focus more on either endurance or some type of high intensity interval training, and even try to make the entire class into a cardio-abs class by making us focus on our core the entire time.

It really can be a phenomenal workout. For me, a less intense class, whether it is my own fault or because I am not being pushed hard enough, which to some degree is still my own fault, I burn a minimum of 450 calories in 45 minutes. I have gone over the 600 mark in 45 minutes, and that is when there is sweat dripping off the brim of my hat. Also, while most spin classes are 45 minutes, one of my friends often offers up 2 hour classes. Heck, I’ve even done a 3 hour. These workouts are just so great, and I would recommend them to anyone.

In some upcoming posts, I will tell you more about some of my favorite instructors (ones who don’t try to make their students shimmy). But for now, I’ll leave you with this guy.

It’s all about the core!

Core training is enormously important for, well, anyone. For people who work out a lot, and for people who don’t work out at all, a strong core is essential.

In the case of athletes and exercise freaks, a strong midsection serves a functional purpose. It helps the body adapt to different levels of physical stress and stabilize itself. As an athlete growing up, I was well aware of how important a solid core was, and now as someone who continues to train in and out of the gym, it has not lost its importance. I feel that any strength gains I have seen in certain fundamental exercises such as bench pressing or squatting has only been possible because I make sure I hit my core.

In terms of people who do not do any real exercise, they don’t need a stronger core to help with their squats, obviously, but rather, for their everyday functioning. The most prevalent physical ailment among US adults is back pain. Some sources of back pain come from poor posture, and again, just everyday functioning, whether holding a bag of groceries or picking up their child. A stronger core defrays the stress placed directly on the back, which is why it is so important.

One of my favorite things for core strengthening is the Swiss ball, or exercise ball. There are so many exercises that you can do with this simple accessory. There are the standard crunches that you can do that increase your range of motion, hitting your upper abs even harder, but there are also a whole lot more things you can do.

Some simple exercises that you can do with the exercise ball for your core are bridges. These are great for people beginning, and you can do more variations as your core strengthens. For example, you put your body into a plank position, only your feet are on the of the ball, while making sure your abs and back are tight and your body is straight. Once you can do this easily, a variation would be to have your hands also on an exercise ball, so your body acts as a bridge between the two.

One of my most favorite core exercises to do with the exercise ball is the jackknife. You position your body as you would in a bridge with only your feet on the ball, then you roll the ball into your body with your feet, then you roll your feet back out. It is sick for your lower abdominals.

Another really advanced core exercise to do with the exercise ball is stand and balance on it. I haven’t been able to do more than get on all fours and balance on it, like I am a frog. Hopefully, one day I’ll be able to do this; it takes a SICK core to be able to get on the ball and balance.

These are just a few things you can do, other than the standard crunch on the exercise ball, that will really work out your core. Watch the following video, though, for some things NOT to do with it.

Enjoy!

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Work Out – Cycle 2 – Episode 3 – Recap – “What’s going on between Jackie and Rebecca?”

Show kicks off with clips from last week, and Rebecca and Jackie. Andre points out that he “notice[s] something is going between Rebecca and Jackie.”

Peeler is explaining to Doug what happened the night before, since he looks up to him as a father figure. Peeler tells him about his anger management problems as a youngster, and the night before brought everything back. Peeler used to say that he and Jackie were a lot alike, but he realizes that they aren’t, he is way too emotional.

Peeler approaches Jackie to discuss the night before. They sort of make up and agree to move on. No HDA yet.

Sky Lab clients meet for a bootcamp. Not quite the bootcamp from episode one, but these people wouldn’t be Sky Lab clients if they could do that bootcamp.

Jackie gets upset when one client, Lori, gives up on a bridge with two seconds to go. She feels that Doug is the perfect match for Lori since he is like a therapist. Jackie tells the clients to “feel free to jump on then treadmill” after they finish the bootcamp.

Tess is working out with Gregg, they talk about how difficult it is to rehabilitate from a knee injury. Gregg says it is “going to be fascinating to watch her grow.”

Rebecca and Jackie are hanging out at her place. Jackie puts her foot up on her and asks her to take her shoe off. Rebecca decides she likes the champagne that she is drinking, which is dry, and what Rebecca hates dry, normally. Jackie implies that Rebecca is changing her tastes. Wink wink.

They decide to wash Jackie’s stinky dogs. I think they are about to get wet.

We are back at the gym with Zen and Gregg. Gregg asks her to come with him somewhere this week. Zen gets giddy, and thinks he is asking him on a date. It turns out, it is a date, a court date. Apparently, some Asians showed up at a house party (damn those Asians!), and Gregg got into it with one of them.

He isn’t going to court with a lawyer, but wants Zen to come for moral support. Zen realizes that Gregg is not making a logical decision by assuming that he is going to win since the other guy “looks worse.” (Because you hit him). The other guy called him a derogatory name, but Gregg did resort to physical violence, which Zen explains to him, is something he should be concerned about.

Commercial

Jackie is back at therapy, and explains to her therapist that she is 100% done with Mimi (Yay!). Jackie now knows better what she wants. The therapist suggests Jackie get social, so she plans a slumber party. (HLA coming up!!)

Lori shows up to work out with Doug, who wants to help her enjoy working out. Lori’s goal is to be living a healthy life by the time she turns 30. Her ideal goal is to lose 110 pounds. She remembers how her dad would tell her that no man wants to marry a fat girl, and this was when she was 6 years old. Lori starts tearing up while she is talking to Doug. Lori is excited about working out with Doug and motivated.

Zen is also a comedian (who knew). She is going to be performing stand up at the Laugh Factory and is telling her fellow trainers about her show.

Jackie invites Jessie into her office to discuss the diet for Sky Lab. Jessie is a chef and is going to be in charge of wonderful lean organic meals for the Sky Lab clients.

Tiffany, a girl that Jackie dated on a break with Mimi a few years earlier, stops by. Jackie is optimistic about what could happen with Tiffany.

The two go to the batting cages on a date. Jackie wasn’t doing too well, while Tiffany was on the outside of the cage cheerleading. Jackie gets flustered and explains that she hates sucking on at things. Tiffany, on the other hand, seemed to have no problem handling the balls. After all, Jackie was the only woman she had ever been with.

Gregg is on his way to court alone.

Commercial

Sky Lab clients are having a crash course in healthy cooking with Jesse. The Jackie breakfast is a protein shake every morning of mixed frozen berries, mega green powder, flax seed oil, liquid amino acids and whey protein. MMMM

Slumber party time! Rebecca walks out in a racy, see through nightgown that her grandma used to wear. (I hope a long, long time ago).

A woman shows up for a sex thing where she shows them lotions, gels, toys. Jackie says that Rebecca is on her team, and Rebecca says that she is on the fence. Zen tries on a very short nighty, and Jackie comments that she is seeing Zen in a whole new light. (Is Zen gonna be next?).

Uhm, Jackie and Rebecca go into the bathroom to rub some lotion on their unmentionables. Erika doesn’t know what’s going on between Jackie and Rebecca.

Commercial

Zen and Gregg have an awkward talk about his court case. He won, most of the charges were dismissed, but he did get a hit for disturbing the peace.

Zen is performing at the Laugh Factory, and picks on the rest of our crew. As exciting as Zen’s performance was, all the trainers began to notice just how close Jackie and Rebecca are. Erika still doesn’t know what’s going on between Jackie and Rebecca.

After the show, the group goes to a Japanese restaurant. [Borderline HDA but not really] The trainers call Jackie and Rebecca out on what is going on between them and how they seem to be acting like girlfriends. Jesse leads the onslaught of questioning the two lady lovers. Jackie and Rebecca think it is a jealousy issue. Erika still doesn’t know what’s going on between Jackie and Rebecca.

Commercial

Jackie and Rebecca have walked away from the table. Jackie didn’t realize that the rest of the group was going to flip out so hardcore. Their issue is largely that it would be unprofessional since Jackie is the boss.

Rebecca and Jackie start making out. Zen goes over and sees them, when they start going full on.

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