The Hindu Business Line : Ready for a tailspin?

All you gym bunnies take note. Cross trainers, treadmills and multi-gyms maybe fashionable fitness mantras, but don't ignore the good old stationary bicycle — it can become one of the most potent fitness tools.

Don't believe it? Ask Sarah Killogh Dhar. The American married to an Indian who is spinning Delhiites into a fitness cycle. Enter her fitness studio Tailspin in Delhi's upmarket Defence Colony area and you are greeted by the sight of cyclists bent over their bicycles, peddling away furiously to the beats of techno music and the crisp commands of the trainer.

Welcome to the world of Spin Cycling that has added to a new dimension to the good old exercising bike. Today, trainers the world over are promoting this new fitness regimen where participants are made to pedal their way to fitness.

"Being fit is in. And there's no better way than spin cycling to get into peak form," says Sarah. That spin cycling is a passion for her is evident from the fact that she is seven months pregnant and is still pedalling away.

Started as a training module for competitive cyclists to train indoors during extreme weather conditions, spin cycling is emerging as a fitness regimen that is not just effective but also a comprehensive workout for all ages. "You don't need to worry about doing the steps and movements right, all you need is to sit in the right posture and then pedal on the instructions of your trainer," explains Sarah.

Spin cycling is a complete mind-body makeover. Each session lasts for an hour that includes 45 minutes of spinning and 15 minutes of stretching. No matter how unexciting the idea of just pedalling a bicycle might sound, once you get into the regimen, chances are you'll be hooked. Spin cycling not just gets your body into shape but rejuvenates your spirits as well.

"It's a new concept in India, but it's picking up really fast," says Sarah who charges a minimum of Rs 3,500 a month for the new fitness trend.

Group work-out

Spin cycling is a group regimen, which keeps the levels of enthusiasms and energy high throughout the session. The participants start by pedalling at light resistance levels to the slow beats of music, then the music picks up tempo and the resistance and speed levels are raised till you can almost hear your heart pounding away.

The exciting hour-long session brings in all the elements of cardio-athletic workout. This is achieved by combining a variety of positions, speeds and resistance to the rhythms and tempos of music.

The session modules are tailor made to meet the participants aspirations be it weight-loss, cardio endurance, muscle building, toning, flexibility, or a combination of all of the above. "The strongest motivating factor for spin cycling, is that it is a low impact and full body workout for everyone and to the beat of music," says Sarah.

The right posture and technique are very important before you start pedalling. So one must have a good instructor to make necessary seat adjustments, pedal placements and handlebar height so that the bike suits the rider.

But that's not all. Every fitness schedule is incomplete without proper monitoring of the food intake. So nutrition discipline is a must. "As a professional no one can ignore healthy nutrition. I tell my clients what is good for them and what they should avoid. For the best results they must follow a sensible diet plan," says Sarah who has worked with a leading New York-based nutritionist.

The lady's growing popularity is directly proportional to the results that she offers to her clients. She says with spin cycling one can burn around 500 to 700 calories an hour. Other than that it's a great way to tone the muscles, increase body flexibility and resistance.

And after a couple of months of the regimen the results being to show; you start shaping up.

"Spin cycling is like Zen. You become one with the bike. It's a great fitness regimen even if the outdoor scenery is in your imagination," says Sarah.

How it helps...

Low impact

Muscle toning

Good cardiovascular exercise

Fast fat burner

Helps meditate

Increases flexibility

Increases strength.

When you spin...

Don't over exert

Stretch a lot to relax your muscles

Drink lots of water