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 increasing
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
of 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. Heart 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).
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