Spinning for Menopause Mood Slumps

I've been feeling down lately with the weather and everything. It's important to stay active and social even when you just want to stay shut up inside, since we're more susceptible to depression during menopause. Exercise classes are great for countering low moods, so I decided to check out the new class at the Y, spinning.

Spinning involves stationary bicycles with a weighted wheel to provide more resistance. You can burn up to 500 calories in a 40-minute workout! It's essential to start out in a class to learn the correct posture and avoid injury. Plus, you get the added benefit of a social atmosphere with music where everyone's working their tail off for the sake of fitness. 

There's a lot of flexibility because each participant can adjust their exertion and still be a part of the class. The resistance on the wheel can be changed, or the rate at which the petals are turned can be modified to intensify the workout.

Here are the five main movements in spinning:

1. Seated flat: This is the basic position, with hands placed in the middle of the handlebar. It's normally used in warm up and cool down.
2. Standing flat: The rider stands up straight and places her hands on the part of the handlebars in front of the body. It is important to learn the correct center of gravity for this movement.
3. Seated climb: This movement involves more resistance but fewer rotations per minute. The hands are placed in the same location as in standing flat.
4. Standing climb: The hands are placed at the far end of the handlebars so that the rider's thumbs can touch. The rider should stand up and lean forward a little. This movement also has fewer RPMs than the flat movements.
5.  Jumps: This alternates standing and sitting flat for 2 – 8 seconds. The rider's hands should be at the same placement as in standing flat.
6. Spinning is a tough workout, but that makes it all the more gratifying. I love the class, and always have a good time with my fellow participants. If you have a class in your area, you should look into it!