by John | Sep 22, 2020 | Engage Your Students, Instructor Training, KEEPING IT FUN, Your Fitness Business
Guest post by Instructor & Studio Owner Pauline Geraci
According the Administration for Community Living (ACL), people 65-plus represented 12.4 percent of the population in the year 2000 but are expected to grow to be 19 percent of the population by 2030.
Let’s face it, we are not getting any younger. As we age, the more important it is for us to stay active. But the older we get, the harder it is activity becomes.
We start developing muscle and joint pains and other issues which we sometimes use as an excuse to become less physically active which in turn makes us more prone to injury and the aging process. What to do?
Indoor cycling meets many of our aging population’s needs. For starters, it is a great cardiovascular workout. The American College of Sports Medicine (ACSM) recommends that healthy adults ages 18-65 years old should participate in aerobic physical activity for a minimum of 30 minutes, five days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, three days per week.
An indoor cycling class will keep your heart rate up long enough to provide health benefits. A physical activity that includes continuous cardiovascular activity can help lower your risk of coronary artery disease, can help lower blood pressure and LDL cholesterol, and can help lower your overall resting heart rate.
As we age, we start to develop balance issues because of inactivity or inner ear problems. Maybe we have fallen once and now are afraid to do activities without relying on a walker or cane. You certainly don’t feel comfortable riding a bike outdoors. Indoor cycling eliminates your concerns with balance issues. Indoor cycling removes the element of risk and the fear of falling so you can experience its health benefits. A good cycling class allows you to go at your own pace and push yourself, yet feel safe and comfortable.
Another worry for seniors is finding a cardiovascular workout that is low to no impact. Indoor cycling offers a high intensity low impact workout. Many people who recently have recovered from orthopedic injuries turn to indoor cycling to help them get back on track.
Remember, as with all physical activity you are about to embark on, make sure you get clearance from your doctor. Indoor cycling, when done correctly, provides minimal impact on the hip, knee and ankle joints.
Because of the circular motion of riding a bike, your knees properly flex and extend, while avoiding the high impact pounding of other activities such as running or certain aerobic type classes.
Another issue of aging is age-related sarcopenia. People who are physically inactive can lose as much as 3-5 percent of their muscle mass per decade after age 30. Even if you are active, you still will experience some muscle loss.
A benefit of indoor cycling is increased muscular endurance. This refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. In an indoor cycling class, you pedal against resistance which increase the endurance of the leg muscles: legs, quadriceps, hamstrings, gluteus and even the calf muscles.
Working out these muscles also will help to strengthen the surrounding bones, tendons and ligaments which also help you with balance issues.
In turn, this increased strength means you’ll be able to perform your daily activities with greater ease.
Riding outdoors is great but there are safety and weather issues to contend with. You can’t make excuses about not working out because of the weather when you ride indoors. Indoor cycling also allows you to be free from concerns such as negligent motorists, narrow road shoulders, going downhill too fast and bike malfunctions (flat tires, loose chains, etc.).
It’s good to get outdoors and exercise whenever possible, but it’s also important to keep from putting yourself at unnecessary risk, especially at an age when each fall is a little harder to get up from than the last.
The ability to choose your own resistance also makes indoor cycling an ideal fitness class for seniors. On an outdoor ride, your resistance level is dependent on your surrounding terrain. On any given route in Sequim you will find inclines that you are not prepared to handle. You also may not feel challenged during an outdoor ride.
Indoor cycling will definitely challenge you! Indoor bikes come with resistance knobs. This allows you to raise or lower the intensity of the workout to meet your physical restraints and/or fitness goals.
Many people, not just seniors, would like to lose some weight. If your fitness goals include weight and/or fat loss, you’ve come to the right place.
According to spinning.com, you can burn anywhere between 400-600 calories per average 45-minute class.
Since it takes 3,500 calories to burn one pound of fat, just 5-8 indoor cycling classes, combined with a healthy diet can help you meet your New Year goals!
Unfortunately, it’s impossible to stop the aging process. But don’t let that excuse you from engaging in your favorite activities. Come and enjoy a safe and exhilarating workout experience at indoor cycling classes nearest to you!
Pauline Geraci is owner of Fit4Life Studio, 1245 W. Washington St., Sequim. See www.fit4lifesequim.com.
This article first appeared at www.sequimgazette.com
Originally posted 2015-03-04 16:19:10.
by Joey Stabile | Aug 29, 2020 | Engage Your Students, Instructor Tips and Tricks, Instructor Training, Motivation
This week I have the extraordinary privilege to be working from my balcony in Punta Cana. I have never been to an all inclusive resort before, and it is quite the experience. The grounds are beautiful, you can go to any of the many restaurants or bars on the property, and there always seems to be a smiling face nearby ready to wait on your next need.
Last night we attended an outdoor band that was playing and there were six younger people that were hired by the resort to provide entertainment and get the crowd dancing etc… While all of them were great dancers, the lead young man was simply incredible. His feet were light and fast, and yet somehow thoughtful and deliberate. He was smiling from ear to ear, and seemed to be having as much fun doing his job as we were joining him on the dance floor. As talented at this young man was, one of his gifts seemed to be the ability to dance with a wide range of partners (guests that he would engage) and have them seem comfortable and loose. You could see the transformation in the people in only one minute: they went from thinking “oh, no, I can't dance with him, he is too good” to relaxing and enjoying themselves and then going back to their tables only to return to the dance floor with their spouse or partner.
It really got me thinking about customer service and how that impacts our industry and profession. Yes, being an indoor cycling instructor is, well at least should be, a profession. We have customers (riders) and it is really our job to guide them through this fitness experience that we have (hopefully) spent time and effort creating. In many ways, we should be presenting an image similar to this young man's for not just our riders, but all of those that are in the club or studio.
As with any great performer, his performance moved me, and has me thinking….Am I providing a high quality performance for my riders and most importantly, am I providing that experience to most of my riders or only just a few? As with most instructors, I have a core group of 10 or so people (about a third of the class) that seem to be in all of the classes I teach. They are all cyclists (they ride outdoors) and they work hard, they work very hard. They are inspirational to teach to and certainly in the midst of a very tough set they help to get me to the other side. But what about the other 20 or so people in that room? I am reaching them? Is my class actually fun and enjoyable, or has it become a 60 minute grueling experience?
I have often heard group exercise instructors talk about the class they just delivered and the gist of the conversation always seems to revolve around “killing” the people, or it being the “hardest” class they have had or something similar. Very rarely, if ever, do you I have pleasure of hearing about how they had the entire class pedaling to the beat and enjoying themselves. I am not sure that I myself have ever measured the success of one of my classes by the number of smiles I have seen on the participant's faces; but perhaps I should. Some, well really most, of my riders will never be on a triathlon course, so I should be mindful about training them like they headed there in three weeks.
So I challenge you, take a few moments and think about your next class. Are you providing great customer service? Are you including most of the riders, and not just your hardcore following? Are your riders having fun? As for myself, when I return I plan to taking the time to be sure that I am dancing with all of my customers, not just the cyclists!
Originally posted 2018-04-02 07:00:10.
by Jim Karanas | Aug 17, 2020 | Engage Your Students, Indoor Cycling Group - Team ICG, Master Instructor Blog
Susan? or Bob?
It’s a given that different people come into our classes with different expectations, needs and goals. How can we as instructors/trainers accommodate their individual needs without alienating any single group?
Let’s take two hypothetical participants — Susan and Bob. They’re the same age, but Susan is interested primarily in weight management, arguably the most common fitness goal, while Bob is interested in getting stronger, fitter and faster on the bike because he rides outdoors frequently and races regularly. Can these two find happiness in the same indoor cycling class?
I’ve resolved this with a reasoning that works for me. First, I needed to define my professional role as I see it, which may differ from how the fitness industry sees it. As an instructor/trainer, my job is to create a situation and an environment in which members can experience the benefits of physical exercise, and nothing more. Which benefits these are will vary with the individual, and it’s important that I never assume what they could or should be.
Even though Susan tells me she wants to lose weight and Bob says he wants to race bicycles, I know from experience that what the members want is often far removed from what they need, regarding the benefits that training has to offer. Here’s an easy trap, though: I have to be careful not to presume to know what they need.
The goal-oriented approach to training has a built-in limitation. I have known many members who, after 10 years of trying to “get something” out of exercise (e.g., weight loss), were frustrated and disheartened. Maybe they had some limited success from time to time (that I even helped them achieve), but it didn’t last.
If a workout session has to produce a result, you have a paradigm for unhappiness. Instead, my current approach is to create a training session that allows a person to get whatever he/she needs from the workout without interference on my part. I keep in mind that the average member will not understand this approach right away, so the training has to be about something they can understand and offer them some fundamentals of training.
So I teach indoor cycling. This is because the bike has brought balance to my life. It has been a source of both hardship and delight, but the practice of cycling has made me happier. I look forward to riding my bike, whether indoors or out, every day.
I explain early on that I will ask them to ride as if they were riding a real bike outdoors because there are excellent reasons for everyone to train that way, no matter who they are: greater enjoyment of the class, for example, and good technique that will prevent them from wasting energy, so they can apply the energy to creating power. (The last point will clearly help Bob, but it helps Susan as well. The stronger the trainings make her, the more power she can generate, and the more calories she’ll burn.)
Now my job in class is simple: Teach the bike. Completely. Offer my students structured trainings that have helped me and never assume what they need. If it’s in my heart to lead a training on riding big gears in the hills, that’s what I do. What the students get, they get, and I don’t over- or underestimate my influence on it.
Sure, a student with a specific goal may need individual attention. If Susan really wants to lose weight, I can make recommendations and/or referrals. The same goes for Bob. My job as an educator is to show them how to modify what I teach — which is a valuable skill they can use in any class they may take in the future. I offer suggestions but recognize that this is their path. I can’t overshadow it with what I think they should do with, or gain from, their training. That’s not my job and would be a misuse of the trainer role.
Originally posted 2018-11-14 06:00:01.
by John | Jul 24, 2020 | Best Practices, Engage Your Students, Instructor Training
Click to download this App – I'm sure a search on your Droid phone will find something similar.
ICI/PRO member Kristin Krantzman makes an excellent point here in her comment, to my earlier post about sound levels.
I have one student that really complains about the loudness of the music. She has tried wearing special noise protectors.
She tells me that I am damaging my own hearing as well as that of my students if I do not reduce the volume.
BUT, when she is in my class and I reduce the volume to the level she wants, the rest of the class can barely hear the music. Students start cross-talking in class and they lose interest. What can I do? I agree that increasing the volume so high that the walls are shaking is not healthy. But, when the members cannot hear the music and they start talking to each other in class, that is not good either. Anyone have ideas about how to handle this sensitive problem???
Kristin you're making a great point about “subjective” vs. “objective” measurements. We all have different levels of hearing. I want to call it a “sensitivity” to sound that may have reader's nodding in agreement, if they've ever had an argument with their spouse about the sound level coming from the TV.
You and your student are having the time honored, back-and-forth of; “it's too loud”… “no it's not”… “yes it is”… “I like it this loud”… “it will damage your hearing”… “no it won't”… which goes on without resolution because there's no “objective” sound level you can point to as an authority. I know from 24 years of marriage that a subjective argument like this will never end in “Win – Win”. Amy get's mad and leaves the room or I begrudgingly turn down the volume. Either way only one of us “wins” and, more often than not, neither of us feels good about the outcome.
The same is true for you and your noise sensitive student. If you had a sound meter in your studio (or living room) you could point to it and say something like; “our sound levels don't exceed 85 dB, which is the maximum level recommended by The National Institute for Occupational Safety and Health (NIOSH).
Can you see how having this “objective” measurement could change everything [wlm_firstname]? Instead of your student arguing with you, her complaint is totally with some third party authority. She may still believe that the music is too loud, but her issue isn't with you or your club. You're following the recommendations of a highly authoritative government body.
She maybe frustrated by all of this, but none of it will be directed at you. Smile and say; “I'd really like it if you stayed for my class, but I will completely understand if you don't.” And then it's critical that you make a very direct disengagement from him or her. Physically turn your body, break eye contact or say hello to another student. If you give her the chance, she'll re-load and come at you with another complaint or a different spin on her original complaint.
Handled correctly, my guess is that she'll stay for your class because…
People frequently use non-specific complaints to advance their own self interests!
It's said, but true. Every day people are trying to manipulate you into doing… what they want you to do!
Kristin's comment included this:
She tells me that I am damaging my own hearing as well as that of my students if I do not reduce the volume.
Please tell me if I'm wrong here – This student's expressions of concern, for Kristin and the other students, maybe completely well-intentioned. But I've been around far too long not to think that at some level she's simply taking advantage of Kristin's concerns for the wellness of everyone in her class, with the intent to manipulate Kristin into doing what she wants.
If you've had sales or customer service training, you'll recognize customer comments such as “your music is too loud” as a classic objection or complaint without specificity. Sales people learn that when presented with a non-specific objection; “your price is too high” the only effective response is to make the objection specific; “compared to what?”
The same is true in a customer service situation; “your music is too loud” needs to be qualified and made specific “our classes don't exceed the recommended safe maximum of 85 dB” effectively neutralizing the complaint. “Next?” you say, as you smile and greet the next person in line.
Like it or not, as the Instructor you are also a front line Customer Service person for your club or studio. Be aware that complaints from students aren't always what they appear. Bringing clarity to a complaint, by identifying specifics, can go a long way toward peace and harmony in your class and a lot less frustration for you, the Instructor.
P.S – I've downloaded the free sound meter App for my iPhone shown in the screen shot above. I played around with it last night and plan to use it to establish an agreed sound level for the TV in our home. So the next time I hear; “it's too loud!” I can check and see who's right 🙂
P.S.S. You may want to forward this to your owner or Dept Head, so you're both on the same page if/when this student tries to escalate her complaint to management.
Originally posted 2012-08-30 07:53:36.
by John | Jul 21, 2020 | Engage Your Students, Your Fitness Business
My Monday morning (5:45 am) classes are always a JRA Endurance ride. My class looks forward to them as a foundational part of their weekly training. The combination of plenty of caffeine + a steady Aerobic effort gets the old brain cells working and the creative juices flowing. This past Monday was no exception and I found myself considering the state of Indoor Cycling and it's potential for the future. What started as an appreciation of the room and all my loyal students slowly morphed into a mental list of reasons Indoor Cycling is here to stay – and probably destined to continue to grow 🙂
I tried to come up with a top ten, but fell a few short. Perhaps you can suggest a few more?
- Winters (here in Minnesota and in many other parts of the world) are getting colder and longer, driving everyone inside and keeping them there.
- We've got the demographics on our side. My participants seem to be are getting older. Many tell me that Cycling is the only thing they can continue to do with the joint problems they deal with daily.
- These older participants are looking for two things from a class; help maintaining their body weight and hopefully stave off the aging effects of each new year. Vanity, in my opinion, is the number one motivator for many in your class. Are you speaking to it?
- You can't turn on the TV without seeing some Fitness Program like P90x being advertised. Our general population is obese, and getting more so. They don't like it (see #3) and many are looking for a fun way to get thinner, err… healthier 🙂
- Small Indoor Cycling Studios are popping up everywhere offering high quality, low financial commitment alternatives to traditional health clubs. I see these new studios following a parallel path that boutique Yoga/Pilates studios use. They appear to numerous and profitable.
- I see society contracting inward, with the Internet allowing for the creation of very specific communities of like minded people – like ours here at ICI/PRO 🙂 I'm watching Life Time Fitness attempt to adapt to this by offering “Clubs within a Club” like their Cycle Club, Run Club, Triathlon Club,etc…
- Indoor Cycling 2.0 is becoming a reality as more clubs invest in the new Indoor Cycles with Power from Keiser, Schwinn, Cycle Ops, FreeMotion and the new Spinner NXT with power.
- The introduction of Power measurement will dispel the “I burned 700 calories today” lie that so many in our industry continue to tell. I predict that many in your club will hate knowing the truth; that you can't sit in class and talk to your neighbor for an hour, while barely getting warm and burn a substantial amount of energy. But many will learn the truth and accept it. Sure at first they maybe angry, but that anger will subside … and possibly change to a renewed source of focused intensity that will have them achieving their goals (see #3) … maybe for the very first time. When that happens they will be back, and they will bring their friends.
Yep, the future looks bright.
John
Originally posted 2011-03-31 09:00:00.
by John | Jul 9, 2020 | Best Practices, Engage Your Students, KEEPING IT FUN, Master Instructor Blog, Your Fitness Business
Five million viewers of ABC's “Good Morning America” TV program were treated to a wonderful promotion for Indoor Cycling this past week. As I watched I just couldn't help myself and began humming REM's Shiny Happy People. That was exactly what I was seeing > hundreds of shiny, happy people enjoying riding inside. I can't think of a better way to kick off 2015!
I'm of course describing the nationwide 2015 SoulCycle resolution ride that aired Jan 7th live on “Good Morning America.
What a way to jumpstart January! SoulCycle joined Good Morning America today for its Resolution Revolution. We tapped it back on SoulCycle bikes in their dressing rooms and hallways as well as in Times Square – while GMA showed live feeds from Soul classes happening in Bethesda, Chestnut Hill, Coral Gables, Short Hills and West Hollywood! Check out this video clip of all the action, including an interview with instructor ANGELA DAVIS on how to stay motivated as well as an update on our SoulScholarships Program. It was a good morning, indeed!
Here's the video of the event if you haven't seen it.
http://vimeo.com/116184911
Originally posted 2015-01-11 13:54:43.
