Spin class

Cardio, strength training keep heart healthy

Story by Cathy Spaulding • Photos by Shane keeter

Spinners in Muskogee Swim and Fitness' Tuesday evening spin class keep their stationary bikes going at a steady pace.

At instructor Laura Wickizer's direction, they speed it up, giving what Wickizer hopes is their all.

Wickizer, who has taught the class for more than three years, called spin a "very high, intense cardio class." "We basically do warm-ups and stretch and we do a lot of endurance work, which takes up a majority of the class, then we cool down," she said.

Laura Wickizer, right, guides participants through a spinning session at Muskogee Swim and Fitness Center. Spinning, which involves periods of intense cycling, is one way to get a healthy heart.

Spinning class participants, from left, Warren Blackburn, Beth Hsieh and William torres pedal at various levels during the Muskogee Swim and Fitness Center class.

The endurance part does take work. The regular training is broken up with 20- to 40-second sprints in which classmates pedal to 90 to 100 percent of their effort rate, Wickizer said, adding that even she feels exhausted after the 45-minute class.

Spinning, a high-intensity stationary bicycling class, is one of many activities geared to getting people's heart rate going and keeping it up.

The U.S. Department of Health and Human Services Office on Women's Health says heart disease is the most prevalent cause of death among American women; stroke is the third most prevalent.

The Office on Women's Health advises getting at least 30 minutes of activity five times a week (two and a half hours a week) to keep your heart healthy.

Brian Ousley, owner of Strictly Fitness, recommends resistance (strength) training as well as cardio exercises such as running, cycling, brisk walking or swimming. "The heart is essentially a muscle," Ousley said.

instructor Laura Wickizer stands to get her pedals moving fast during the spinning class she leads at Muskogee Swim and Fitness Center.

You should know

The American Heart Association website offers the following chart for determining a target heart rate.

Age ................. Target HR zone (50-85%) ............Average maximum heart rate(100%)

20 years .........100-170 bpm.................................200 bpm 30 years .......... 95-162 bpm ..................................190 bpm 35 years .......... 93-157 bpm ..................................185 bpm 40 years .......... 90-153 bpm ..................................180 bpm 45 years .......... 88-149 bpm ..................................175 bpm 50 years .......... 85-145 bpm ..................................170 bpm 55 years .......... 83-140 bpm ..................................165 bpm 60 years .......... 80-136 bpm ..................................160 bpm 65 years .......... 78-132 bpm ..................................155 bpm 70 years .......... 75-128 bpm ..................................150 bpm

bpm = Beats per minute. "As we exercise, depending on what shape we're in, the heart works hard to pumps oxygen-rich blood through the body."

He advised steadily increasing the intensity of your cardio exercises. People who cannot get outside or to a gym can jump rope or do calisthenics and jumping jacks at home.

He said that In resistance training, "we push blood and oxygen as we work our muscles."

Wickizer said the work in her class is geared to increasing the heart rate, which varies with age. "We play around with our resistance knob, which adds resistance to your bike," she said. "You can work toward increasing that with each class."

People at various levels take the class, Wickizer said.

She said a person's "effort rate" is basically what that person is willing to put in. "That might be different for everybody, so your heart rate or speed might be different," she said.

Despite its intensity, spinning is considered "low impact" on joints and bones, she said. "It's very similar to swimming in that aspect, versus running on the treadmill," Wickizer said, adding that she could tell her athletic ability has improved over the years she has taken the class.

Exercise is not limited to exercises.

The American Heart Association says physical activity can be anything that moves your body and burns calories.

The American Heart Association website says that when activity is done with moderate intensity "your heart will beat faster and you'll breathe harder than normal, but you'll still be able to talk."

Vigorous activities, such as lap swimming or running, push the body further, the website says. Knowing one's heart rate can help people keep track of their activities, the American Heart Association said.

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