Spinning

 SPINNING®

Our entire staff at Manufaktura Zdrowia have been working in this field for many years, and have extensive experience in conducting classes, shows, and events and that is precisely why each class is so special and professional.

Manufaktura Zdrowia is an official spinning centre in Krakow. In our club all our instructors are certified spinning instructors. We also provide training for organised groups and sport clubs.

What is exactly is Spinning?

Spinning is a new form of fitness becoming more and more popular in Poland, thanks to the fact that this is a work out designed for both men and women.

Spinning is more than just training. Each class is a session in which we focus on the most important components of each exercise: we work on breathing, (so neglected by the majority - thanks to spinning we can now improve performance through breathing by 30%), followed by synergy of mind and body, and a total physical approach.

Expertly chosen music is essential for spinning and aids overall performance, as well as uniting the group as one. The classes are a recipe for a healthy and active life-style. Spinning works to improve your character and stress levels. Spinning is cycling with imagination!

It's the only class in which you don't have to keep up with choreography – you can close your eyes, concentrate on the music, and move in a different way.

“When, a few years ago, the idea of spinning first came to my mind I used my love for cycling, may years of training, and almost two hundred thousand kilometres in the saddle. When I first sat on a stationary bike during my own training, and when I started to conduct training for customers I realised that the bike is an unbelievable tool that helps people of all ages and skills to achieve their aims in the field of physical fitness and health.” - Johnny G, creator of the spinning physical programme.

Benefits of spinning programme:

- increased lung capacity, improved overall fitness.
- intensive burning of calories (up to 800 calories per hour)
- increased cardiovascular efficiency
- prevention of coronary artery diseases and hypertension.
- strengthening of the skeletal system
- preventing osteoporosis
- stress reduction.

How to begin:
the bike on which you will train will be accordingly adapted to you – the bikes are easily adjusted both horizontally and vertically, so too the handle bars. For those post spinal trauma, or those suffering from curvature of the spine, the saddle can be moved closer to the handle bars, and the handle bars raised as high as possible in order to maintain a vertical position. Under the handle bars there is a knob to adjust peddle-pressure or to stop completely.
WATER- take at least a litre of water to classes. Nothing affects the results of exercise as much as proper hydration.
SHOES- make sure your shoes have hard soles. Soft-soled flexing can cause discomfort and numbness of you feet.

You also may need a towel and cycling gloves to absorb sweat. We also encourage you to use a pulseometer with which you can closely monitor the work of you heart. This can increase the efficiency of training by up to 50%. If you have a pulsometer the instructor will be more than happy to help you set it up.

If it's your first class please do not hesitate to ask the instructor for help to bring you into the world of spinning.

Types of training:

Spinning classes are for everyone – during which you will feel comfortable and welcome to spin at your own pace. Remember that the spinning programme is not a race

ENDURANCE ( pulse 65% - 75%). this training of low and medium intensity. It contains two basic techniques. Flat-level endurance riding, and flat-level sprinting. Beginners should do this for 6 to 8 weeks to build stamina. This training is characterised by high fat burning level.

STRENGHT( pulse 75%- 85%) this is a high intensity training over mainly hilly terrain.

INTERVAL(pulse 65%-92%). this is the most diverse training which includes all riding techniques.