Intended for seniors-and those approaching their senior years-this guide demystifies spinning by explaining its origins, why it is a terrific low-impact cardio health activity, how to get started, and how you can adopt the author’s method of Structured Spinning for a lifetime of health benefits.
This guide is an excellent primer that covers what you need to know before you start any spinning program, and how you can grow to design and develop your own spinning sessions using the Structured Spinning method. The guide thoroughly covers the following aspects of spinning…and more.
Equipment
• Spin Shoes
• Heart Rate Monitors
• Spin Bikes
• Apparel
Spinning Basics
• Cadence
• Incline/Resistance
• Setting Up and Engaging the Bike
• Basic Moves like Jumps & Sprints
• Segments and Sessions
• Positions
Structured Spinning Methodology
• Warmup
• Pre-ride Stretch
• Basic Principles
• Illustrated 30-minute Spin Session with cadence, incline/resistance, durations, and target heart rates
• Post-ride Stretch
• The challenge
• Cooldown
More About Structured Spinning
• 60-minute Session
• Structured Session Chart
• The Baseball Season Analogy
• Session Design Aid
• Motivation
Table of Content
Contents
Chapter 1. Welcome to Structured Spinning
Chapter 2. Starting Out: Equipment
Chapter 3. Spinning Basics
Chapter 4. Structured Spinning
Chapter 5. More Structured Spinning Workouts
Chapter 6. Closing Notes
Appendix. SS Session Design Aid
Index
About the Author
About the author
Joel Malek is a retired information technology consultant who has authored works of both fiction and nonfiction. Of Polish descent, he was born in Greenpoint, Brooklyn, New York, and grew up on Eastern Long Island during the late fifties, playing Little League baseball, touch football, and hockey in the shadows of the Long Island Arena.In his early teens, he learned to ski and was fortunate to have family living in Ludlow, Vermont, with a very accommodative weekend visit policy.He graduated from SUNY at Stony Brook in New York, earning a BA, and later an MBA from Manhattan College in Riverdale, Bronx, New York. In 1976, he married his wife, Patricia. They lived for several years in Middle Village, Queens, New York, where Joel began playing paddle ball and competitive racquetball.During his career as an information technology consultant, he worked at the ‘C’ level with upper management at Credit Suisse, Sony Music, Con Agra, Prime Computer, and several others, integrating enterprise-wide business solutions across numerous IT platforms.When not traveling, the Maleks reside in the town of Port Washington, New York, located along the Gold Coast of Long Island’s North Shore. Now retired, the author spends his time doing research for upcoming works, writing, playing guitar, golfing, skiing, and spinning of course.More ebooks from the same author(s) / Editor
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