A year ago three New York women devised their dream workout combo and created Soul Cycle (soul-cycle.com), intense spin classes that include meditative music and the muscle-toning practices of yoga. iYogaLife rode in on this hot new class in New York City, and picked up tips from senior instructors Stacey Griffith and Laurie Cole on how you can create the calming—and then energizing—cardio workout in your own gym’s spin studio. And we’ll tell you how you can cycle with soul at home, too.
What it Is: You can burn 500-1000 calories in a one- hour spin class, making the bike seem like an ice cream lover’s dream machine. But techno music and maniacal instructors scare some back to the yoga mats. Soul Cycle takes a more sane approach to spin with classic rock like "Stairway to Heaven" and yoga breathing exercises that help refuel riders for their sprints. The only drawback: The West 72nd St. studio charges a whopping $27 for 45-minutes of spin.
How it helps you: Combining yoga and cardio accelerates the weight-loss benefits. “If people do the same workout at the same time, same place, everyday their bodies adapt and they don’t get the results they want” says Kathy Smith, producer of best selling fitness tapes and books such as her 2007 Ultimate Sculpt workout video. “Cross training is perfect for people who have reached plateaus and feel mentally and emotionally stale.”
How do Soul Cyclers cross train? Spinners lift one-pound weights, doing bicep curls and tri exercises, while moving their legs at full speed for one or two songs. You can also throw other resistance training moves into your bike workout: Griffith works pushups on the handlebars into her sprints while amping up the tunes. (For you music buffs Gym Class Heroes’ “Cupid’s Chokehold” is the song of choice). Make sure your whole body’s constantly moving to maximize the workout.
The Right Spin: Cole says finding the perfect spin instructor is like dating– sample a bunch to see what you like. If you find yourself in a too-stressful class, try Griffith’s refocusing method: Close your eyes and concentrate on breathing until you forget everything but the workout. You can return to this same centered, calm position at any moment during the routine.
How-to at home: Cole gives tips on creating your own soulful spin workout in a few easy steps.
1. Pick a motivating playlist but start with a soothing song such as Snow Patrol’s “Chasing Cars.” Then close your eyes, breathe deeply and forget the world outside.
2. Pick a purpose and stick to it. Do you just want to survive 45 minutes? Shake off a bad mood? Breathe easier? Revisiting a goal will help you maximize your workout, Cole says. And you’ll feel revived and energized if you get off your bike feeling you achieved your purpose.
3. Focus on technique. Bring your legs around smoothly (keep your butt close to the seat and avoid jerky pedal strokes for a more controlled and effective workout) and keep your core pulled in tight.
4. Push yourself. Yoga is tough and so is spin. The beauty of spin is you control the “go” button. Pedal fast, but if you feel yourself panting, back off. Your mission is to put the joy into your ride.
5. Fuel up. Your body needs energy to keep it going. Snack on a potassium-rich banana half an hour before and a carb-rich snack within two hours after your workout.
Playlists: Songs guide a workout. Check out what the Soul Cycle instructors have on their iPods.
Laurie Cole’s List:
“Recovering the Satellites’’- Counting Crows
“Wind Blow’’- Bone Thugs ‘n Harmony
“Breathe Me Remix’’- Sia
“Blaze of Glory’’- Bon Jovi
“Natural Blues’’- Moby
“So Lonely’’- The Police
“Clear the Area’’- Imogen Heap
“Open Your Eyes’’- Snow Patrol
“Please’’- U2
“Stairway to Heaven’’- Led Zeppelin
Stacey Griffith’s List:
“Spacewalk’’ -- Vol 3 John Howard
“Dirty Little Secret’’ – Sarah McLaughlin
“Strength, Courage and Wisdom’’ – India Arie
“Harder to Breathe’’ – Maroon 5
“Lady Marmalade’’ – All Saints
“George Michael Remix’’
“The Core and Cause’’ – Fish go Deep
“Hide and Seek’’ – Imogen Heap
Follow the link for some great poses for cyclists.
