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Spinning on a mobile bicycle refers to the technique of using a range of gears to maintain a constant rapid cadence of 60-110 rpm in controlled, even pedal strokes. This technique is recommended to improve bicycle control, aerobic fitness and endurance. Lance Armstrong notably uses this technique even on steep climbs.
Indoor cycling is a form of exercise that involves using a stationary exercise bicycle in a classroom setting. The concept was created in the 1980s by ultra-endurance athlete Jonathan Goldberg ("Johnny G."). Participants set goals based on their heart rate, which can be measured by hand or using a heart rate monitor.
Several competing programs exist, including "Spinning," administered by Mad Dogg Athletics, "Studio cycling," operated by Reebok, and "Power pacing," from Keiser. A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate terrain and situations encountered in actual bicycle rides, including hill climbs, sprints and interval training. Coasting downhill, however, is not simulated. The instructor uses music and enthusiastic coaching to motivate the students to work harder. Each person in the class can choose his/her own goals for the session. Some participants choose to maintain a moderate, aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity. It can be difficult to stay at the moderate level in a class that is geared towards more intensity. If the exercise is not done correctly, injuries can occur; problems with the lower back and knees are most common. Classes generally use specialized stationary bicycles. Features include a mechanical device to modify the difficulty of pedalling, specially-shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. The pedals are equipped with toe straps to hold the foot to the pedal, enabling powerful upstrokes. They may also have cleats for use with specialty bicycling shoes. These bicycles do not have the electronic features found on some models of stationary bicycles.