Spinning

Spinning® Myths – and the actual truth

Mim Kleiberg

1. Spinning® is only for fit people

Spinning® is an excellent cardiovascular workout for everyone. It is low impact and always
recommended for people with knee and lower back issues. In Spinning® you are in control
the resistance of your bike. It is one of the best classes for beginners and advanced
participants to work together as the intensity of the workout is in your hands. With an
experienced and caring instructor, you are guaranteed a workout that will benefit your
health and fitness enormously no matter what your fitness level.

2. Spinning® Instructors are scary

I hear stories from some of my clients saying that they were afraid to take indoor cycling
classes in the past because they had experienced the “Drill master” instructor. This
instructor is like an army sergeant screaming at the participants to go harder constantly.
Whilst the instructor should be encouraging, Spinning® encourages participants to work to
their own level. At THE ROOM you will always find highly motivational yet empathetic instructors to guide you along the way.

3. Spinning® is only HIIT (High intensity interval training)

These days most gyms teach predominantly HIIT indoor cycling classes but many of my
clients are surprised to hear that there are many variations of class types in Spinning®. These
include Strength, Endurance, Recovery and Aerobic Interval classes. Each type of class comes
with its own unique set of challenges and you will soon discover your favourite type of class.

4. Spinning® makes your legs bulky

Ahhh, this old one always makes me smile. My usual response to this myth is to ask if the
person has ever seen a Tour de France cyclist with bulky legs? (I’ve never had a yes to that
question either). Simply put, the answer to this question has its roots in pure sports science.
Its time to get a little technical: We have 2 types of muscle fibers: Fast twitch and Slow
twitch. Fast twitch muscle fibers (the ones that bulk up your legs) are used and trained in
very short, explosive, high resistance efforts. You will find these muscle fibres being
developed in sports such as power lifting, 100m sprinting, velodrome sprinting.

The training is very specific and athletes that take part in these sports train for hours and hours at this to achieve an abundance of these types of muscle fibres to help them improve at their sport.
Which brings me to slow twitch muscle fibres. These are the muscle fibres we use in
endurance sports like cycling and long distance running. These are not bulky and are the
ones developed in Spinning® class.

Spinning® WILL make your legs more toned as you lose the fat over the top of your muscles,

Spinning® WILL improve your cardiovascular fitness and endurance, and Spinning® will make

you feel better and more comfortable in your body.

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

THE ROOM Hiltonia Beach Spinning Marathon 2017 – January 21st 2017

by peter pastijn – Power Specialist Master Instructor Spinning Program

Spinning® for 8 Hours? Are your crazy?

Standing by the central table at THE LIVE-IN ROOM yesterday at THE ROOM Abu Dhabi at Zayed Sports City, I was asking Ingrid if she was coming to the Spinning® marathon and she smiled saying: “Are you trying to kill me? 8 Hours of Spinning is not something I can do. I looked at the flyer and event and I thought, this is for professionals, not for me.”

Ingrid is definitely ready for any of the tough Spinning classes at the club, but that was not the main thing I noticed then. I told her that this day was not about riding for 8 hours non-stop, but about the THE ROOM vibe, nice Spinning sessions with fantastic presenters, a day on the beach, good food, great friendly people… In short a fantastic day!

When I then told her that she could ride just one or two hours, lie down on the beach, have a swim in the pool or have a drink at the pool bar, relax in the jacuzzi or use the rest of the facility between rides, enjoy the day’s buffet and the evening barbecue, she said “Oh, I did not know that was what the event was about. That sounds like an amazing day in January on the beach in Abu Dhabi. I think I could do that? When is it again? I ll have to check with my family to see if that is ok as they are not really into Spinning.”

When I told her she could also bring family and friends that do not want to ride and just join for a beautiful day on the beach, swim, buffet, and full access to the Hiltonia Beach Club facilities, she said: “Done, I am in! I am going to ask my husband and son to join this day and will post the event in a couple of the Whatsapp groups of my friends. This is going to be a great day”.

After she left, it became clear to me that the Ultra Long Spinning Marathon Concept was so new to UAE and the region and we needed to make sure we told more people about this! That is why I decided to write this article.

As Spinning is a non-competitive sport and a great way to train, there is not supposed to be a winner in an event like this. The winners are the participants who set themselves the goal to ride 1,2 or up to 8 hours and give it their best. The winners are also the participants who come and join the community and have a great training session and day with friends.

That is why the location and the atmosphere is of the utmost importance for these events!

Hiltonia Beach Club at Corniche Abu Dhabi with its fantastic private beach, pools and pool bars, nice relaxing indoor and outdoor Jacuzzis, view over Abu Dhabi Corniche skyline and great gym and spa is a perfect place for a mid-January day in Abu Dhabi for all and a great location for a stop on the national and international Spinning Event Calendar.

More about the event and the rides themselves now.

This 2nd edition will see 3 international Spinning Master Instructors and in total 8 amazing presenters with national and international experience. Presenters are from Australia, India, Ireland, UK, Sweden, USA and Belgium to reflect the international character of such events and the region. Each presenter will conduct a 1 hour-ride with a different vibe, music set and intensity level to them.

The 8-hour ride roadmap is designed so that solo participants are able to make it through the very demanding 8-hours. In the meantime, each individual ride offers an opportunity to challenge participants entering the event for 1 or more hours. Participants can come and join the event at different times of the day. They can also start of the day with a couple of hours on the bike, then take some downtime by the pool or beach and then finish the day with a couple more hours in the saddle.

This is what is truly unique about an event like this. It offers a great environment for beginners, hobby endurance athletes and elite age-group athletes alike. And which sports event is more welcoming to friends and family that might just want to join but do not really want to work out on the day.

This year’s Marathon is themed: “TOGETHER WE ARE STRONGER

It is an ode to the incredible multi-cultural city and environment we live in in Abu Dhabi and the UAE and a metaphor for the mental strength we get from training together as a team.

Each Ride will be designed to emphasize the theme. Spinning after all is about more than just the bike and a ride! It is a true journey of the Body, Mind and Soul!

The event kicks off at 12pm and finishes at 8pm.

During the event snacks, buffet, water, and sports drinks will be provided to the participants. From 6 o’clock onwards a barbecue will be ready.

So here is what the entire family can do at the event:

  • For the smallest the water slides, bouncing castle and the pool for infants.
  • Kids and teenagers: Spinning, gym and facility access, pool and beach, buffet
  • Family and friends: beach pass, gym, pool, Jacuzzi, buffet, barbecue
  • Participants: 1 to 8 hours of spectacular Spinning and all of the above mentioned elements

Check one of the most mythical Spinning events in the world to see what we’re talking about. Portugal in August is a not to miss stop for all real Spinning fans (organized by Spinning Master Instructor  and friend of the house Dino Pedras)

Fees:

Kids: 50 AED

Non- riding guests: 100 AED beach pass, facility acces, buffet and barbecue included

Hourly rider (1 or more): 200 AED (all services) plus event Shirt and Spinning classes

Solo Rider: 300 AED all above and 8 incredible hours of Spinning.

 

Registration:

Info@theroom.ae, 02/4444945 or on premieronline.com

ULTRA MUSIC FESTIVAL VIBE AT THE ROOM ABU DHABI

Peter Pastijn

CLUB NIGHT SEASON KICK OFF THIS THURSDAY 5PM

Club Night at THE ROOM Abu Dhabi is a unique vibe in Abu Dhabi for people who want to train quite hard in an atmosphere that feels like a party. This weekend your trainers, Milos and Peter have decided to use the incredible energy of the Ultra Music Festival straight form Downtown Miami to the Terrace of THE ROOM Abu Dhabi and THE CYCLING ROOM.

For a little teaser of the atmosphere your Care Team is ready to bring:

We’ll kick off the weekend as of 5 pm on THE TERRACE where you can get ready for your #trainingparty or your #partyonbike. We’ll kick off with some chill house music and refreshments. 30 minutes later the party really starts!

SHAPE CLUBNIGHT on the TERRACE – 5.30pm – Milos

SPINNING CLUBNIGHT in THE CYCLING ROOM – 6pm – Peter

Start smiling as soon as you leave work on Thursday and drive to THE ROOM for your amazing #trainingparty! If you have friends that might just want to soak up the vibe and hang out on THE TERRACE or in THE LIVE-IN ROOM, we ll make sure they will receive a warm welcome while they wait for you to join them for the rest of the night.

Your music mix will be lined up by resident DJ and MI for the Spinning® Program Peter.

Hope you now know how to start your weekend!

See you Thursday…

Design Your Fitness & Lifestyle Future At THE ROOM

Peter Pastijn, Power Specialist Master Instructor

At the change of year many of us have a moment of self-reflection. And it is up to you to decide to take actions or to let these ‘Moments’ pass.

THE ROOM encourages you to DESIGN THE FUTURE you deserve now!

End of year often makes you ask questions such as:

  • What went well last year?
  • What should or could I do better?
  • What do I really want to change in the next year?
  • How can I achieve these things?

You probably want one of the following changes when we speak about fitness and lifestyle:

  • I want to feel better, fitter, healthier
  • I want to look better, get back in shape like when I was younger
  • I recently got a health wake-up call and really want to do something about that
  • I want to set myself a ‘race/performance’ goal and this is the year for it

THE ROOM and its Care Team members are excited to share 20+ years of experience in Fitness and Lifestyle with you and has tailored different ways to train together based on how self-motivated and committed you are about your fitness and lifestyle goals.

Which of the below three statements applies most to you:

  1. ‘When I set myself a goal (fitness and lifestyle), I am fully committed and self-motivated. I don’t need much external help, just a great environment and quality classes.’
  2. ‘When I set myself a goal, I am quite ok at keeping myself motivated but could use a training buddie or coach to keep me motivated and on track.’
  3. Whenever I set myself a goal in the past, I often did not make it as fitness has never been my thing. Somewhere along the road I lost motivation and/or focus. I really need a personalized touch to my training to keep me committed.’

Now that you have given yourself this honest answer to these statements it is very easy to see how you could get the best out of your training at THE ROOM.

 

Here are your choices:

  1. You are self-motivated (but you do want to set yourself a goal or challenge):

Join us for the 6+1 month or annual unlimited group class membership and join the #100DayCommitment!

What else is included in these memberships?

  1. A brief consultation (with a selected or designated trainer) upon registration about how to use the timetable and various classes to best match your goals and needs. (same after 2-4-6 months)
  2. Body Composition measurements at these same intervals mentioned above.
  3. #100DayCommitment chart and follow up.

 

  1. You are intermediately self-motivated:

Join the unique NEW YOU program.

1 personal training session per week and a plan made by your trainer to join group classes for the remainder of the week! During the program you will receive body composition testing as well as receive a heart rate tracking monitor to gauge your training intensities!

 

  1. I need help or be part of a team to stay motivated:


iCHANGE is for you! Starting next on January 15th. A great 28 Day Kickstart fitness and lifestyle program unique in its kind.

  • 5 training sessions a week made up of a great combination of cardio, strength and conditioning, mobility and relaxatipon sessions.
  • The fun and engaging #28DayChallenge and the challenge tracker
  • fitness assessments
  • body composition and measurements
  • great nutritional advice
  • a team whatsapp group to encourage each other.

A truly great program for you if you have never had a healthy fitness and lifestyle habit or if you lost it for a while as life got really busy! Physically and mentally challenging surely for all levels, but the personal touch in a relatively small group environment makes it a program with a high sustainability and success rate.

 

As you can see, we are ready and excited to take you on #anextraordinaryroad of fitness and lifestyle in 2017!

#100DayCommitment to start your year

What is the #100DayCommitment at THE ROOM Abu Dhabi?

Upon joining the club for our 6 (+1) or 12 month group classes membership you are guaranteed improvements in your fitness levels.

However, most of us have unhealthy lifestyle habits and we are well aware of them. Just doing physical training without changing these unhealthy habits will not fully give you to the desired results.

That is why your written commitment will state what you will change and maintain for the coming 100 days and hopefully after!

For some reason we do not seem to find the motivation or strength to take make the necessary changes.

What is it you will commit to changing now :

  • Finally give up smoking
  • No more soda or excess caffeine
  • Done with fast food
  • Bye Bye sweets
  • More quality sleep

It never seems the right time for it or really necessary but you know that is not true.

Social commitment and engagement makes it much easier to stick to your goals.

Join now and start your #100DayCommitment!

Talk to your Care Team to know more and get started.

Spinning® Foundations Class – Why is it so important?

Indoor Cycling, Spinning

Mim Kleiberg

Background of Foundations rides at THE CYCLING ROOM

One of the many rides that we offer at THE CYCLING ROOM is the Foundations class. Many people ask me if this is the beginners ride and I always answer the same way: It’s a great place to start building your fitness, however, the foundations class is the class where everyone can build a strong fitness base, beginners or advanced.

There are two basic energy systems you use when training:

Anaerobic – used in Performance, Belief and Tabata rides. This energy system is split into 2 pathways: ATP-CP and Glycolytic

  • Aerobic – used in all rides
  • Foundations rides only utilise the aerobic energy system. The benefits of aerobic exercise include:
  • Increased maximal oxygen consumption (VO2max)
  • Improvement in cardiovascular/cardio respiratory function (heart and lungs)
  • Increased blood supply to muscles and ability to use oxygen
  • Lower heart rate and blood pressure at any level of sub-maximal exercise
  • Increased threshold for lactic acid accumulation
  • Lower resting systolic and diastolic blood pressure in people with high blood pressure
  • Increased HDL Cholesterol (the good cholesterol)
  • Decreased blood triglycerides
  • Reduced body fat and improved weight control
  • Improved glucose tolerance and reduced insulin resistance
Indoor Cycling
Spinner Blades in THE CYCLING ROOM

Foundations rides train your fitness base.

Unfortunately, you can’t build both your aerobic and anaerobic systems at the same time very well. The idea behind foundation rides is to train your aerobic energy system specifically and solely.

Why is this important? The more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal and increases energy production and utilization. These adaptations occur slowly over time.

Fat is a primary fuel source for the aerobic energy system. Over the course of a base period your body learns to break down and utilize fat as an energy source more efficiently. As an added bonus, this adaptation helps post-exercise fat metabolism as well.

There are 3 styles of Foundations rides that you will find at THE CYCLING ROOM:

· Steady heart-rate rides

· Aerobic interval ride

· Low end strength rides

 

1. Steady heart-rate rides

This is a class where participants will be moved through a series of techniques whilst maintaining a heart rate within a 5-beat-window.

 

2. Aerobic interval rides

This is a class where the participants will be moved through a series of techniques which will move their heart rate through a series of high and low intervals

These rides should hold a clear structure and repetitions to teach participants control over heart rate, consciousness of intensity and limits and the skill of recovery through efficient breathing.

 

3. Low end strength rides

In this class, participants will be lead into climbing techniques. The aim of this class is to develop muscular endurance at an aerobic level and prepare riders for harder workouts such as Performance and Tabata. These rides contribute vastly to strengthening of tendons and ligaments which contributes largely to prevention of injuries later on.

To attend our Spinning(R) Foundations rides or any of the other different ride at THE CYCLING ROOM, check out our latest schedule here at

http://www.theroom.ae/timetable.php

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

Functional Training – Why, what & how?

Functional TrainingPlease read below what partners of THE ROOM – Herculean, have to say about functional training! We love to see our partners having similar thoughts about training. You can find excellent functional training sessions in our SHAPE classes. A great metabolic conditioning session combining cardio and strength alternations.

See you soon at THE ROOM to get SHAPED.

https://herculean.coop/2016/11/30/functional-training-why-what-how/

Benefits of getting a Sports Massage if you workout.

Sports Massage AT THE ROOM is a service we are glad to be able to offer you with our specialized male and female therapists!

Please read attached article about the benefits of sports massage. For people of all fitness levels this can be so beneficial. Ask for more information at our Front Desk.

Sports Massage Benefits

Call 02/ 4444 945 to book an appointment with us.

Source – https://www.amtamassage.org/approved_position_statements/Massage-Therapy-for-Those-Who-Exercise.html

Yoga Side Crow Post Extended

Learn to Fly – Yoga Workshop

Matt Corker

Arm balances in yoga can often be intimidating to those who have never done them before. In this 90-minute vinyasa yoga class, we will explore the secrets of making arm balances easy so you can feel light enough to fly.

In this workshop, you’ll experience the power of your breath and what it feels like to laugh on a yoga mat. This is a class open to all levels – beginners and advanced students are both welcome.

Join Matt for this awesome workshop happening on December 7th at THE ROOM Zayed Sports City, 5.30 pm – 7 pm.

 

About Matt Corker :

matt-corker

Matt (hailing from Vancouver, Canada) is a 200 hr RYT in Radiantly Alive Yoga and a faculty member for The Sacred Fig Yoga Teacher Trainings that happen annually in Bali, Goa, and Costa Rica annually. This vinyasa-based style uses music, challenging asana (postures), spiritual insight, pranayama (breath exercises), meditation, humour, and yogic themes relevant for the modern yogi to enrich the student’s experience and cultivate awareness. Matt uses yoga to complement his other active escapades – be them running half marathons, cycling, or trying out the newest workout class in Vancouver.

Call 02/ 4444 945 to sign up and know more about the workshop.

 

Personality Types & Personal Growth

Peter Pastijn with thanks to: Herculean.coop

Peter: ‘Joining the Spinning Master Instructor team in 2010 allowed me to:
  •  Become an international lecturer in the fields of cardiovascular training through (stationary) cycling
  • Lecture and coach on personal development through Spinning® and sports

Today i am happy and feel privileged that after years of (self-)study in the field of personal development as well as working with a mental trainer for over 7 years during my professional sports career, a new chapter is now starting with our partnership with Hercules! Sharing this passion and know-how with esteemed companies and organizations that collaborate with Hercules is a dream come true!

As an athlete, you are confronted with having to find out the (at times) harsh truth of who we are, what our strengths and weaknesses are, as well as how to work on our self to reach our goal. This path is at times confronting an uncomfortable, but overall it is #anextraordinaryroad.

 Today is promising to be an amazing road for all staff members at Jaguar Land Rover. A road of values, finding out more about oneself and how to integrate this into one’s daily private and professional life!

As a little gift to all members of THE ROOM it is a good read to find out more about their personality type.

Enjoy the read, find out who you are! And thanks to our partners at Hercules.’

https://herculean.coop/category/hercules-academy/herculean-personality-types/