Spinning is an effective cardio workout during which you can burn 500-700 calories* in a 50-minute session. You should expect your first time to be challenging, yet fun! Don’t get discouraged by the “seat soreness” – it goes away, we promise! First timers, make sure to arrive at least 10 minutes early to have our staff orient yourself to the studio and ensure a proper bike set up (and mingle with other fitness minded enthusiasts before class!)

*Individual results may vary. Actual results depend on the individual and effort exerted.

Not at all! Riders of all shapes, fitness levels and ages are welcome and will reap the benefits. Our spin instructors will keep an eye for individual fitness levels of class participants and provide progressions and regressions to make your ride enjoyable. The Spivi® heart rate monitoring system will provide an immediate source of feedback on how hard you are working and helps you push yourself more – or scale back – depending on how you feel during each class.

Since you will be sweating, wear moisture-wicking clothes with good breathability. Form-fitting exercise clothes work best, like bike shorts or leggings. Socks can be also your key to comfort. To help keep your feet cool and minimize friction, your socks should be made of moisture-wicking fabric with reinforced heels and toes. Cycling-specific socks are also lightweight for a streamlined effect.

At RJS, we highly recommend that you wear your cycling shoes, A few benefits of wearing cycling shoes to class, as opposed to regular sneakers, are worth naming:

• Stiffer soles of spin shoes provide better power transfer when you pedal, ensuring foot stability and helping with better balance in the standing positions.
• No aches or discomfort from “hot spots” which sometimes occur when riding in regular athletic shoes.
• Smother, more powerful pedal stroke and proper engagement of your leg muscles. Cycling shoes take some pressure off your quads and bring your hamstrings into the exercise. They also provide stability to the knee and reduce strain to the Achilles tendon and calf muscles.
• No laces to worry about – Spin shoes get tightened with a Velcro or rachet system.
• You – and your feet – will feel great – and you will look like a pro!

Some new riders are concerned about the feeling of discomfort while taking a cycling class. Fear not – this feeling is usually temporary and goes away after a a couple (or at most, a few) classes. In the beginning, it can be easily combated by wearing a pair of cycling shorts with padding or using a gel seat.

The Bellicon® trampoline harnesses gravity and makes it work for you. Each bounce creates an impact of 2 to 4 times the normal gravitation to zero gravity and back again, engaging your body on every level while creating an 87% impact on the knees and joints. Bellicon’s unique design maximizes the benefits of every lift off while minimizing the stress of re-entry, making every landing a gentle one.

A recent study, published in the International Journal of Sports Science, has concluded that rebounding exercise is twice as effective at improving aerobic fitness and 50% more efficient at burning fat as running, but without the extra stress on the ankles and knees. It also showed that exercising on a mini-trampoline increased vertical jumping ability. The study also determined that rebounding was significantly more effective at reducing body fat, noting that “fat % decreased by 31.61% in the trampoline group and by 20.3% in the running group.” Other studies have concluded that rebounding improves balance, boosts lymphatic drainage and immune function, benefits the skeletal system by increasing bone mass, improves detoxification of the body, and helps improve digestion.

Start with slow bouncing and slowly increase the intensity of the training. If you have problems keeping balanced, start rebounding while holding on to the stability bar. Your first bounce experiences may be closed circuit bouncing, meaning that your feet stay on the matt during all exercises. When you feel you have a handle on the movement and the feel of a trampoline, you can leave the mat by no more than two  or three inches. Keep in mind that rebounding focuses on letting the weight of your body drop DOWN into the mat rather than jumping  high out of the mat. Practice to bounce deep rather than high – pushing your heels slightly into the mat.

We recommend that you wear form-fitting comfortable clothes that wick away the sweat and moisture. You should workout on the Bellicon barefoot or in grippy socks (no sneakers). Socks are available at the studio for purchase at $5 a pair.