Worried i'm buliding muscle instead of toning and getting smaller...

Did another spin class this evening... gosh it was tough. Different instructor - this time my personal trainer was the instructor and he certainly drives you through it. My legs hurt and my right arm!

newstart - how are you doing this week?

Just a word of warning - I recently started spinning but pushed too hard and really over strained the muscles hiding in my wobbly bum! I couldn't walk upstairs for 3 days!

It will depend how many hill climbs you had..! Glad you enjoyed it and thought it would be easier in a class - just keep going and get stronger and faster - but it will take a while, but all the time you will be getting really fit

The spin class went well, quite enjoyed it. Certainly easier than the video instruction thingy. Mind you I was choosing bottom of the range gears - so if instructor said gears 10-16 I'd select 10.
Did about 16km, is that usual sort of distance for a 45min class?

Have just done an hour with PT. Think that is all resistance work as it wasn't my puff that ran out but the pain in muscles that made it hard and exhausting.
Did things like swinging kettle bells, doing lunges whilst having a viper tube on shoulders, squats with pull weight, dumbbell lifts of some kind, situps with boxing combined, throwing a great big heavy tube.
Doing a bodyvive class next - lots of dancing plus some pulling on tube thingy, so think that's cardio and resistance ... is that right?

Also, spin classes are for people of all levels, so a good instructor should give people options - i.e. either tell you to hit the RPM or prioritise the gear.

Not everyone in the class will be using the same gears. It takes a few classes to get into it, and gauge what (eg) "80%" means to you but stick with it.

excellent - let us know how you get on with 45 minutes of spin - don't forget some of that time is warm up - and warm up can often be the wosrt , then 5 minutes warm down at the end, so don't worry

often if the music is cheesy it is motovating - don't go all out at the begining - pace yourself and don't worry what others are doing

Think there is a video for setup

Yeah, I know you are right... should try a real spin class. Have booked one for 6pm tomorrow... hope you are right that I will survive it, it's 45 mins long!

oh and does the virtual instructor know if your bike is set up correctly?

7 miles in 20 minutes - so you where cycling without wind ok - but at 21 miles per hours and are worried about going to a full spin - why? they will not I can assure you be cycling that fast in the spin class... get a grip girl and go ener the spin where cyling to music and with a good instructor gets you motivated in a differnet way that no video could do

oh and tell them to go a little faster in the class if you don't think they are keeping up with you

Yes, it's a video on the spin bikes in the main gym (so not a small room) which can be done anytime. The virtual instructor guides you through it and knows when you haven't put on sufficient resistance. StarTrac eSpinner - Features Video

I'm sure it's a lot different to doing a class but as I only managed 20 minutes (7 miles) this evening, I'm not up to doing a full class yet.

um what -? introductory spin class video? what is this, please tell me it isn't a video and you are in a room trying to do this on your own...?

Resistance is work at a level that exhausts your muscles before your out of puff. For most people, their thighs would be the thing that stops them doing 10 minutes of solid squats. If you are running, cycling or on the crosstrainer then you are working your heart/lungs primarily (and muscles as well, but unless you have an injury it should be your your breathing that is the main source of discomfort - not your limbs. Although if you are cycling up steep hills your legs will probably burn a bit too....). You should be able to maintain cardio work for 20/30 minutes plus, although short intervals sessions will also improve your cardio fitness.

I don't really understand the difference between cardio and resistance. I also hate running. Though having just read through this thread, I'm going to quickly go to the gym and do the introductory spin class video - I've never managed to get through it yet, tend to give up after 10 mins.

I'd agree with Eric and IvyK on the muscle building thing- you're unlikely to be "building" a lot of muscle unless you're doing heavy reps or a lot of body weight resistance (eg press ups, chin ups) to failure (i.e. sets of 12/15 performed at a weight whereby you are physically unable to do one more rep by the end of the set).

I used to do a fair but of power lifting/ muscle build focused weight training before I got pregnant (I like the muscled look but I know it's a personal thing)- it's a very different discipline to circuit/ bodypump etc (not that those classes arent useful- but they focus on cardio/ muscle tone rather than building muscle which involves creating tears in the muscle which then heal, creating a larger muscle during the healing process).

Spin is really excellent cardio, but as Ivy says, you gotta push it- I normally feel suicidal about 7 mins in.

cyclists have some of the loswest BMI's in the spots world - so that tells you something

go back to spin and keep doing it until you are not feeling like you are dying - oh and my spin instructor does 5 spins a day 5 days a week and has tiny thighs - but all muscel! so don't let anyone tell you that your thighs will get big - they don't

then do a bit of distance cycling if you can or running - the spin will improve your legs and make running easier

You are very unlikely to be building new muscle. You will be toning existing muscle which is good. Unless you are actively muscle building including eating a suitable diet etc it's unlikely, and if you are calorie counting it's impossible.

Sorry- in answer to your other question. I did lose weight- about a stone. However, at the same time I did take my diet in hand and also started cycling to work most days (6 miles each way).

I've done quite a few bootcamp type classes, because for me, they really work, and because I'm quite competitive (DH would say very competitive) I like that element of it too. However, the quality does vary. BMF I think is the best one- consistently good instructors, very organised (it starts and finishes when it says it does), and good group size.

I was fairly fit when I started but there were people way way fitter (ie people who can do one arm press ups), and also people who were a lot more unfit (i.e. people who are totally new to exercise). It's for people at all levels.

You are right though- it's not cheap. I did it instead of having a gym membership, not as well as.

Do you live somewhere where they have British Military Fitness? (google it to find the website).

Amazing results. Hardcore cardio and resistance using own body weight. Fast results.

I don't work for them- was just a very satisfied customer.

It caters for all levels as well so you can just move yourself up a class when you feel ready.

newstart2010 - ease into running with Couch to 5k!

It totally worked for me. Just make certain that you don't skip weeks/workouts because they're "too easy". :D

www.c25k.com/

If you are a gym member, why don't you make an appointment to speak to one of the trainers? They will be able to give you good advice on what to do and maybe come up with a programme.

Have you tried a body combat class?

You don't have to take it to a high intensity if you don't want to. I don't and I come out dripping in sweat just punching and kicking. I can drop a good couple of inches in a couple of weeks of 2 to 3 sessions a week. Pumping music keeps you motivated. I find it the best for losing inches and toning bum and shoulders.
I hate running too and will never, ever do it!