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Instructor Education
Cadence, Resistance And Intensity
:
Understanding the relationship between cadence, resistance and intensity is
the
key to Spinning®
program classes that meet training goals. By using the Spinner® computer, you will become more
proficient at incre
asing power, gaining efficient leg speed and mastering the relationship between
ideal resistance and heart rate intensity.
Heart Rate Monitoring
:
Before discussing cadence and how to use the
Spinning® Computer effectively, one needs an
understanding o
f heart rate monitoring. Heart rate monitors are used in the Spinning® program for
continuous feedback on exercise intensity. For effective training, it is desirable sometimes to exercise
at anaerobic intensity and aerobic intensity at some other times. H
eart rates are used to tell whether a
person is in aerobic or anaerobic intensity. Generally speaking, when heart rate is between 65 %
80% of one’s maximum heart rate (MHR) it is aerobic, and is anaerobic when the heart rate is above
80%.. An easy way to
estimate one’s maximum heart rate is to use the age-
predicted formula: 220
age. Subtract one’s age from 220 to get age
-
predicted maximum heart rate. For example, a 30 years
old has 220
– 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM).
Spinning® Instructor Education