To Spin
Can you handle this High-Intensity Ride? We jam-packed this 30-minute Spin® class video with hills, sprints, and jumps for the ultimate fat-torching, body-sc. Custom Spinning Wheel. Use the text box to customize the spinning wheel with your own text and decide anything. Whether it’s picking a random name, letter, number. You can also share your custom wheel with friends! Click share to get a custom link to your wheel or share directly to Facebook or Twitter. Spin is one of two types of angular momentum in quantum mechanics, the other being orbital angular momentum. The orbital angular momentum operator is the quantum-mechanical counterpart to the classical angular momentum of orbital revolution and appears when there is periodic structure to its wavefunction as the angle varies.
I’ve never been big on cycling. All I can think of when riding a bicycle is the time as a pre-teen when I forgot to hit the brakes and rode right into the person in front of me. (Maybe that’s why I decided running was more my speed). But now that I’m venturing more and more into the fitness class craze, I find myself not being able to stay away from the spinning circuit. From Flywheel to SoulCycle and AquaCycling (yes, cycling underwater), stationary biking is the “It” way to get in shape. So I decided to put my cycling fear to a rest and get back on the horse, er, bike by taking a class at Flywheel, one of the premiere spinning studios in Manhattan. Here’s what I learned and what you should know before your first ride.
What is spinning?
Spinning describes a high-energy cycling class, in which you’ll perform “intervals, climbs and descents to deliver a full-body workout, targeting glutes, quads, hamstrings and, of course, the heart, giving the rider an intense cardio and fat burning workout,” says Flywheel co-founder Ruth Zukerman. “Each class also includes a challenging upper body workout using weighted bars.”
Within a 45-minute class, you can expect to burn between 500-700 calories, depending on your body weight and strength. In layman’s terms, you work it all in 45 minutes. It’ll burn, but if you’re short on time and you want a quick workout that delivers results, spinning is worth the extra effort. As a runner, I put it in hours and hours of training and I don’t get these results.
How should you dress?
It’s a proven fact (ok, maybe not scientifically) that the better you dress the more motivated you’ll be to work out. So dress cute, and get out there!
Practically speaking, “I recommend wearing fitted, indoor cycling pants/capris and a tank,” saysZukerman. “You want to wear something you feel comfortable moving in so that you can enjoy your workout.”
Opt for fitted clothes because they allow more movement, whereas baggy clothes can get stuck on equipment. And since this isn’t the Tour de France, you probably won’t need padded shorts. As for footwear, the studio will provide cycling shoes that actually clip into the bikes.
If you have long hair, make sure it’s completely pulled off your face and neck — you are going to sweat, a lot. I wore my hair in a tight French braid and kept my bangs back with a headband.
How do you set up your bike?
“Correct form is key as it not only prevents injuries, but ensures you’re working targeted muscles at an optimum level,” says Zukerman.
“If you’re setting up your own bike, make sure your saddle is at height level with your hips. Handlebars are all about comfort level, so if you have any kind of back issue or if you are a beginner, we suggest keeping the handlebars a little higher. To ensure you have the proper distance between the seat and handlebars, you should begin pedaling slowly. When you hit the bottom of your pedal stroke and there is approximately a 5-degree bend in your knee, the heel should drop right below your knee.”
To ensure you get it right the first time, Zukerman recommends you work with staff for a quick set-up demonstration. I did this, and it saved me so much confusion.
What are the three bike positions?
“Form is key, so it is important to have hands at the corners of the handlebars, long back, chest open and shoulders down,” Zukerman advises. When your bum is on the seat, that’s first position. “During the ride, instructors will have you alternate to second position, where you’ll be directly above your saddle and ‘jog’ in a standing-up motion.” Third position is where you stretch your arms and grab the ends of the handlebars while, again, you come out of the saddle, and use your core to stay up.
How do you read the bike monitor?
And here’s where the difference between Flywheel and the other spin favorite SoulCycle are different. Whereas SoulCycle works to create a spiritual atmosphere with candles and low lights, Flywheel creates a more competitive atmosphere with its tracking-device bike monitor. The small screen, or “tech-pack” displays your resistance (or “torque,” as your instructor will call it), your speed or RPMs, and your power output which tracks your performance currently and cumulatively. Your instructor will suggest target RPMs and torques. As a beginner, Zukerman suggests taking it down a notch. “The genius of the tech-pack is that it is a ‘no cheat’ approach to your workout.”
The day before my spinning class I ran a pretty hard workout so I knew going in that my body wasn’t completely rejuvenated. But the great thing about the monitor is that it told me how off I was and forced me to work just a bit harder, pushing my legs just a little bit farther to keep up.
Wait, it’s a race?
At least three times throughout the session, there’s a 30-second race. “Every bike communicates with the central electronic system in the studio, giving our riders the option of being displayed on our proprietary TorqBoards, which are large flat-screens at the front of the studio that display class leaders and performance data.” As a first timer, this news made me nervous. But there’s really no need to fret. You can opt-out your bike the first few sessions or always keep your results to yourself. Riders can also log onto the site and see their class stats, keeping track of their progress.
So, just how hard is it?
If you’re used to leisurely jogs through the park or a light aerobics classes, this workout is going to burn. Throughout the class there are either high-resistance or high-speed intervals. The good news? They’re only 30 seconds long. Then you go right back to your comfortable pace. Because I was able to go back to my comfort zone (or just a bit above it), my legs quickly went from burning to feeling strong.
For me, the hardest part of the class was the “arms song.” For the duration of one song, the class performs arm exercises using a two-pound bar, four-pound bar or both while slowly pedaling. Since my arms are pretty weak, I struggled through them with the two-pounder. But since the studio is dimly lit, there’s no shame.
How soon will you see results?
“With indoor cycling beginners, I always suggest starting out with two classes per week and increasing to three after a couple of weeks. After a couple weeks of taking 3-4 classes per week, you’ll begin to see noticeable results,” Zukerman says.
Now you’re ready to grab a water bottle and towel (because you will sweat), and jump on the spinning bandwagon. Just make sure to clip in your shoes first.
Read more: What Type of Yoga is Best for You?
No job candidate is perfect. Everyone has their flaws. Fortunately, employers aren’t looking for perfect people, just the right people.
Honesty is always the best policy during a job interview, but that doesn’t mean you have to put your weaknesses on display. Whether it’s your resume or your personal challenges that might raise red flags with a hiring manager, addressing your weaknesses and framing them in a positive way can help you avoid making excuses or sounding defensive.
Resume Weaknesses
Even if your resume is a little less than ideal, you can put a positive spin on some of the most common trouble spots employers are likely to question.
When you don’t have much experience
Lack of experience sets up a frustrating paradox—employers want to hire people with experience, but in order to gain that experience, you have to find an employer who’ll give a person without any a chance. What to do?
Remember that everybody starts somewhere, and hiring managers interview inexperienced candidates all the time. When you’re still growing in your career, there’s one positive quality you can emphasize to help you win over a potential employer—enthusiasm for learning. Show the employer that not only are you able to learn, but you’re excited by the possibilities.
To Spin Conjugation
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It’s not enough to say that you pick things up quickly, however. Everyone says that. Emphasize real-life examples of your ability to learn and adapt. If you’ve made a point to take extra classes, earn certifications, or even pursue new and interesting hobbies for the love of learning new things, take a moment to point them out. Ditto if you’re making a career change and you can point out skills from your previous job that show you’re quick on your feet.
Demonstrating that you’re a good cultural fit is also important. Skills can be trained, but finding the right personality match is much trickier for employers. Even the most qualified candidate isn’t likely to work out if she doesn’t fit in with the company’s overall vibe. If you’ve done your homework, you’ll have a good sense of the ideals the company embodies. Drawing attention to how well you’ll fit in can take the spotlight off your lack of experience.
When you have gaps in your employment
Don’t kid yourself—hiring managers are going to notice those gaps on your resume, so you’ll need to address them.
Although honesty is the best policy, there are ways to turn things around so they don’t look so troublesome. If you struggled to find a new position after a layoff, for instance, you could say that you took your time trying to ensure that your next employer was a good fit. If you took a break to raise small children, care for a family member, or even broaden your horizons by traveling, don’t be afraid to say so. You’ll come off as more genuine and sympathetic than you would if you tried to sweep those things under the rug.
If you’re able to show that you did productive things with your downtime, such as taking classes or doing volunteer work, make sure you note them. It’s important to demonstrate that your resume gap was a period of personal and professional growth and not just a time when you allowed yourself to sleep in late and binge-watch Netflix in your pajamas all day.
When you’ve hopped from job to job
In a Robert Half survey, HR managers said that having more than five jobs over a ten-year period is just too much job hopping. If you’ve made frequent job changes, be prepared to explain them.
Although moving between jobs every few years is more common these days, especially among younger workers, too many job hops in a short span of time can raise red flags. Are you never satisfied? Difficult to work with? Do you lack follow-through and commitment? The hiring manager will wonder, and it’s your responsibility to enlighten him.
Hiring managers are looking for reassurance that the company won’t go through the expense and effort of onboarding and training you only to have you leave in six months. Start by explaining why you made each career move, and be prepared to tell the hiring manager how it helped you advance your career. Be honest, but keep it positive. (Don’t say “I hated that job”, say “I felt I needed to move on to find a better fit for my skills”.) If you left because the job bored you, say that you were “looking for more of a challenge.”
Rather than getting defensive about your frequent job changes, focus instead on what you learned from each one. Be sure to play up the transferable skills you gained along the way.
Personal Weaknesses
Even if the interview process has revealed a few personal challenges—perhaps through the dreaded “What’s your greatest weakness” interview question—there are ways to spin them as positives.
When you’re a perfectionist
Employers don’t want to hire people who nitpick every little thing and make life difficult. No one wants to work with that person. Instead, say that you’re thorough and you have high standards for yourself and your own work. It’s best to leave the word “perfectionist” out of your interview altogether, even if you identify yourself as one. The Muse explains why.
When you’re quiet or shy
Shyness can be misconstrued as awkwardness or social ineptitude. Hopefully, through your interview, you’ve been able to demonstrate your ability to “people.” But, if you can’t help but let your shyness show, frame it as a “reflective nature.” Explain that you get very focused when you’re at work.
When you take a long time to do things
Sci-fi author Douglas Adams said, “I love deadlines. I like the whooshing sound they make as they fly by.” Unfortunately, hiring managers aren’t going to view missed deadlines as a positive. If you take a while to accomplish things, don’t lie and sell yourself as someone who’s always prompt. Instead, emphasize your attention to detail and your belief that each task deserves enough time to be done right.
Spin To Win App
Whatever you do, don’t make excuses for your weaknesses. A job interview isn’t a time to defend yourself, it’s a time to present yourself in a positive way that shows why you’re the best candidate. To get more job offers, make sure to focus on your potential.