I have a client that started taking spinning, and wants to do this 2 times per week, while we train together 2-days...so I have her doing what we talk about on here, weight training, LISS done properly(times, empty stomach, amounts), and supplementation. She wants to do spinning not as intervals all the time, but also as HISS (high intensity steady state), working her way up to 1-hour per session, 95-110rpms. So, if she is doing HISS, what would I consider this to be, do I supplement her as if a lifting day or as a HIIT day or something different? Should she take her BCAA's like I have told her, before/through the session, and what about glutamine select?


Also, if she does the HISS spinning the morning after our weight day, I'm thinking it wouldn't be as beneficial, as if she did LISS the next morning, and saved HISS for the day after(day 3)? She wants to do this for increased endurance/stamina, so I want her to get great results.

Thank you!

I am a Spinning instructor and have often faced the same dilemma. I would treat the HISS training just as I would a weight training session, and eat and supplement accordingly. I WOULD NOT do a Spinning class the day before, of , or after any leg training. An indoor cycling class can be very stressful, and as with any HIT training, should not be over done. It can be a very effective training tool if used wisely, but can be very counter productive if proper recovery methods are not utilized.

I would agree with Mark. Treat it like you would and HIT session or a weightlifting session. Obviously it does NOT compare to a heavy weight workout, but it is highly aerobic and would be a good time to supplement with L-Carnitine, and Glutamine Select.

Have your cliet take 1 Energy Reserve tab with 1-2 scoops of Glutamine Select before her Spinning or HISS cardio... Maybe even drink half of her GS before and sip the other half during her workout.

Thanks Mark & CB....I appreciate your time.

My training with her is going great, but it's like she threw a wrench in it....I am still concerned with her recovery and effort she'll be able to put forth on training days, but I'll utilize both of your ideas, and hope for the best...things should be ok.
Thanks again!

During my pre-contest trng I did alot of things that Jason didn't necessarily agree with. Long hikes, even longer bike rides, and never monitored my heart rate or effort levels. Sometimes I even went on some Runs (sorry J, you know how I am) because of the endorphin release. I need to feel that occasionally. Towards the end, those came out of the mix because of low energy levels, but mostly due to it being too cold to do them. My fat loss continued and I even gained lean muscle mass. Once a week shouldn't be too bad for her or effect her weight trng. I also plan on incorporating a spin class on Saturdays now that the base gym has started them up for the winter. I wouldn't sweat it too much.

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working her way up to 1-hour per session, 95-110rpms. So, if she is doing HISS, what would I consider this to be, do I supplement her as if a lifting day or as a HIIT day or something different? Should she take her BCAA's like I have told her, before/through the session,

Is she on a fat loss program, low cals restricting diet, much like a competition diet?

If so, I would not recommend doing this at all, unless supplemented with BCAAs AND a glucose intake much like Gatorade or an energy drink containing BCAAs and some sugar.

Also, the rpms is average for me (maybe I'm going too fast), but to increase the intensity, I increase resistance.

I've also done the spin class. If it is leg day, do it in the AM and there's enough for a good workout in the PM. I don't recommend doing a hard leg workout then doing spin for at least 72 hours after.

Frank brought up a good point. Where is she and what are her goals in her workout/nutrition plan? If she is the average person just looking to get fit and/or lose weight I would not restrict her taking a Spinning class. If she is a competitive figure/fitness/ boodybuilding competitor then I would definitely make sure the Spinning classes did not detract from her plan. Give us some more info on the client and I'm sure we can assist you in guiding her.