A snowstorm in February provided a long-awaited opportunity for me join one of Rob's spin classes at NYSC Wall Street --- his classes and my evening schedule are usually totally booked. We followed up with an interview:
Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results.
Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride.
Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I'm always cognizant of providing adequate recovery between sprints and intervals.
Q: What else can your students expect to learn? I touch on proper form and technique, improved pedal stroke, body alignment and positioning - so that the body works in synergy with the bike.
Q: Can you tell us some of the benefits of your class? Beginners can expect to burn about 400 calories in a class. They may not do all sprints or have endurance to maintain a high energy level throughout, but will feel a sense of accomplishment, get a good workout, and begin building their aerobic base. Moderate to Advanced students can burn 500-800 calories. I focus on challenging them to increase resistance, go harder on sprints, and maintain a high level of intensity.
Q: What about results? I've had members who've lost 30-100 pounds - including one of your clients who combined my spin classes with your strength training program and had great results. They also gain increased endurance, improved strength and leaner appearance. With advanced riders and triathletes, I focus on creating a "strong engine" for the ride - a combination of form, position, pedal stroke and aerobic base.
Rob's Spin classes are Thursday at 6PM and Friday at 530PM at NYSC Wall Street, advance reservations required call 212.482.4800.