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Burn Baby Burn: How to Make the Most of Your Workout

SPF 15...30...70.  If you don't want your skin to burn, you have plenty of options. But with a workout, we all want the burn to go on for as long as possible. And with an interval workout like the one you get at CycleBar (Formerly Spynergy Wellesley), you'll not only torch a ton of calories, you'll continue to burn more for hours after you get off the bike.

 

Excess post-exercise oxygen consumption (EPOC) - known to most of us as afterburn - is scientifically proven.  In different studies, participants burned as many as 300-700 calories more in the 24 hours after they finished exercising.  Some keys to maximizing this benefit:

 

  • Work harder.  Not surprisingly, the harder you work during a workout, the better the afterburn.  While moderate exercise provides almost no afterburn, spend 45 minutes in a class like Spynergy's Surge 45, and after you leave, you'll continue to burn hundreds of calories more than you would have if you'd taken a walk.

 

  • Drink water. In one study, drinking 17 ounces of water before a workout resulted in a 30% metabolic rate increase, which peaked about 30 minutes into the workout.  So fill up at our water cooler before class, and keep drinking afterward.

 

  • Do intervals.  If you've seen the countdown screen for Tabata time in Bev's class, you know what we're talking about.  If not, it's time to try it.  Intervals throw your body out of homeostasis, and it can take up to 24 hours to restore balance.  Sounds bad, but it's actually very good for your fitness levels and calorie burn. 

 

  • Eat Well.  Afterburn isn't a license to supersize it (unless you want to supersize yourself). 

 

Join us and earn your afterburn!  CycleBar (formerly Spynergy Wellesley) has been providing fun, inspired indoor cycling classes to our neighbors in Wellesley, Natick, Weston, Wayland, Newton, Needham, Chestnut Hill and other Boston area towns since 2005.

 


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billpryor

Happy Father's Day!


If you’re a Dad, or someone who is looked up to as a father figure, Spynergy salutes you today! And while we’re thinking about Dads, who are usually busy, and not always as good about taking care of themselves as they once were, we thought we’d share a few reasons indoor cycling at Spynergy is an ideal workout for men:

 

1)  It’s hard.  A lot of us associate exercise with August double sessions, varsity try-outs and our inner college athlete.  If you want to work the way you used to, without the mean coaches and stress of getting cut, join us.

 

2)  It’s efficient.  You’re likely to burn about 400-800 calories in a 50-minute class at Spynergy, which means: Beef. Instead of chicken, it can be what’s for dinner. And if you ride with us regularly, you just might be able to look and feel more like your inner college athlete again.

 

 

3) It's fun.  The science shows that you’ll leave with a natural high, and we promise that time will fly by, and you’ll like the music. And contrary to what you might believe, at Spynergy, it’s likely that you won’t be the only guy here. 

 

 

 

     CycleBar (formerly Spynergy Wellesley) has been providing fun, inspired indoor cycling classes to our neighbors in Wellesley, Natick, Weston, Wayland, Newton, Needham, Chestnut Hill and other Boston area towns since 2005.

 


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Because I'm Happy (or I Will Be)

sunny sand

 

It’s June! It’s summer!  We’re happy!

 

Which got us thinking, naturally, about indoor cycling and being happy.  At this time of year,  some riders start taking their workouts outdoors when they can.  Many of us, however, don’t work quite as hard out there on our own as we do when Alex, Bill, Renu, Bev, Andy or Jake – or any of the great instructors at Spynergy – are leading and pushing us to give it even more than we thought we had.

 

Taking it to this next level is the key to releasing the Happy Hormones: endorphins.  When you work as hard as you do at Spynergy, your body will release endorphins, which will do lots of wonderful things, including:

 

1)      Suppress pain.  Endorphins are released by your pituitary gland when you (really) exert yourself. When you work as hard as you do in a Spin® class, your body is in a state where it’s expecting pain, so it releases endorphins to decrease pain.  Endorphins act just like opiates – without addiction.

 

2)      Create euphoria!  Runner’s high without the run?  That’s right!  Work hard with us this week, and get a guaranteed, free and addictiveless high.

 

 

3)      Make you happy :) Just as prescription anti-depressants work on your serotonin levels, so does the release of endorphins.  Studies show that just three indoor cycling workouts a week are as effective as the best anti-depressants. You don’t just feel good after a Spynergy class because you’ve worked out, you feel good because your body is releasing happy hormones.

 

Spynergy Wellesley has been providing our neighbors in Wellesley, Natick, Newton, Chestnut Hill, Wayland, Weston, Dover, Sherborn and other Boston-area towns with great music and super instructors leading fun indoor cycling classes since 2005.  Come ride with us! 

 


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billpryor

Lost and Found (Time to Indoor Cycle)

 Melissa Sage 1_Spynergy_Portraits_1249

What’s the number one reason you don’t work out more?

 

You don’t feel good afterward?  You hope to gain a little weight before summer starts? 

 

Oh, wait.  You don’t have enough time, right?

 

We understand that busy is the new black, and that it’s not just talk. We really are all busier these days.  There’s no such thing as a 9 to 5 job, your kids’ sports resemble Olympic training more than the Saturday soccer that a lot of us remember, and if your iPhone isn’t buzzing, you’re checking it to make sure it’s still charged.

 

So how can you make time for exercise? 

 

1)      Keep a Screen Time Log

 

Most of us have heard that it’s a good idea to write down what we eat to see patterns, and understand our calorie consumption.  But how about trying to keep track of what’s keeping you from calorie expenditure?  Try writing down how much time you spend on the internet, watching TV, playing Words with Friends and Angry Birds, checking your Facebook feed.

 

You might be surprised at how much time you “find.” Psychologists liken our addiction to our Smartphones to human addiction to gambling – you’re hoping to find a “win” when you check your phone/Facebook/email, and because sometimes you get one, and sometimes you don’t, you check it compulsively (the same way mice in experiments will incessantly press a lever that gives them food if sometimes it gives them food, and sometimes it doesn't). 

 

You can’t check your iPhone in a Spynergy class (we won’t let you).  We bet you’ll find a lot of time with your Screen Time Log, and trading an hour a few times a week for a Spynergy class will help you reduce your screen addiction, while burning upwards of 500 calories, and getting you mentally and physically fit.

 

2)      Reduce the Guilt

 

When you have children, especially small ones, it’s hard not to feel like you can’t spend another hour or two away from them each week.  Between work, household upkeep and social engagements, it feels like another hour away from your kids isn’t fair.  But studies show that children emulate their parents’ eating and exercise habits.  So teaching them that a great workout is part of your day, just like work is, can help them grow up to be healthier adults.

 

Not to mention how much more patient and happy you will be when you’re back with them after you’ve had a great workout, improving the quality of your time with them.  And if you put away your Smartphone while you’re with them, just like you put it away while you’re with us? Now that’s quality time.

 

3)      Spin® n’ Socialize

 

Do you have to go out to dinner to socialize with friends?  We have several clients who come to Spynergy to combine socializing with working out. “It’s our favorite ‘date night,’” says one client, who gets a sitter a few times a month and comes with her husband. “I also go to evening classes with friends, and we go out to dinner across the street at The Local afterward,” she says. “It’s more fun than book club, and you don’t have to feel badly that you didn’t read the book!”

 

4)      Calendar It

 

If it becomes part of your routine, and it’s in your calendar, you are much more likely to do it, whatever “It” is.  Our scheduling system makes it easy to make Spynergy part of your routine, and if it’s on your schedule, and you’ve paid for it, you are much more likely to Just Do It.

 

And if it’s a habit – every Friday before work, I go to Surge 45 – it will become automatic, and that much easier to keep up.

 

 

 Spynergy has provided indoor cycling classes to residents of Wellesley, Needham, Newton, Weston, Wayland, Natick, Chestnut Hill and other Boston-area towns since 2005.  Join us for classes that are fun, full of great music, and a great workout!

 

 

 

 


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Get Ready to Ride Outside!

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Not to jinx us, but it seems like spring is finally arriving.  And while you can still find the occasional dirty snowbank, and it’s unclear where the 94,503 pounds of sand and rock that’s still sitting on our roads is going to go, if you’re like us, you’re ready to get outside.

 

If you’re a cyclist, chances are good that you’ve been out there already, or are about to start riding outside on a regular basis.  We thought we’d remind you of why you’ll be glad you decided to ride with us at Spynergy when you (finally) get out on a road bike:

 

Indoor Cycling is Great Training for Road Cycling

 

Did you know that you ride about 15-20 miles in one 40 minute Spin® class? Andy Schiller’s 75-minute Endurance Cycle class here at Spynergy takes you for a ride that’s about 40 miles long.  And because Andy is an extremely experienced outdoor cyclist (he “likes to complete four centuries each season”), you know that you’re getting a ride that is as close to an outdoor workout as you can get. If you’ve been riding with us twice a week, you’re going to find road biking much easier and more fun.

 

Indoor Cycling is a Lot Like Road Cycling…

 

…without the traffic, bad weather, snow, ice and annoyed spouse when you come home four (six?) hours after you left.  You don’t have to spend time tuning your bike, and there aren’t any 18-wheelers to contend with.  Of course, when you cycle inside, you don’t get to feel the wind in your hair, or discover new roads and neighborhoods, fields and forests you didn’t know existed.  But you do get to listen to great music, be part of a group, and leave the stress of your day behind for an hour or so.  And you might just do some things you wouldn’t do as much on your own on a road bike (seated climbs, anyone?).

 

They're Great Complementary Workouts

 

If you need to save your road cycling for the weekends, when you have more time and freedom to ride outside, joining us at Spynergy for a ride or two each week during road biking season will up your weekly mileage, and help you build and maintain endurance and power.  And at Spynergy, you’ll find a community of committed outdoor cyclists who join us on a regular basis.  Hang out long enough in our welcome area and you’ll likely hear about great rides in the area, upcoming cycling events, and where that really cool bike jersey came from.

 

Whether you’re training for a Century, a triathalon, or just looking forward to some sunny road rides this spring and summer, riding with us will help get you ready, keep you smiling and improve your cycling strength and technique.

 

Spynergy has been providing our neighbors in Wellesley, Newton, Needham, Chestnut Hill, Brookline, Weston, Wayland, Natick, Dover and other Metrowest Boston towns with great indoor cycling fun and fitness since 2005.  Join us for a great workout!

 


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The Importance of Play

guiness

 

“A little sincerity is a dangerous thing, and a great deal of it is absolutely fatal.”

                                                                    – Oscar Wilde

Last week, Bill brought a bit of St. Patrick’s Day fun to Spynergy, throwing a little party with Guinness as a post-class reward.  Fun is part of our mantra here at Spynergy, and if you’ve been to a class, you know how that fun feels.  But what you might not know is how psychologically and physically important it is to have fun – to play – as an adult.

 

As George Bernard Shaw said, “we don’t stop playing because we grow old; we grow old because we stop playing.” Studies have shown that laughter and play help relieve physical pain, bring us happiness shovelin other areas of our lives, and increases immunity. Laughter reduces our levels of stress hormones (cortisol, epinephrine, dopamine and others) and increases hormones that boost health, like endorphins. Playing creates a stronger immune system, enhancing overall effectiveness of T cells by increasing our number of antibody-producing cells.

 

On days when you’re thinking that you’re just too busy at work to take time out for a Spin® class, think about this: research has shown that playing and having fun make you more creative, and increase your productivity. In fact, when adults play, the areas of the brain that increase mental clarity and memory light up.

 

In his Ted Talk on the importance of play for adults, Dr. Stuart Brown, founder of the National Institute for Play, explains that having fun is not just enjoyable, it’s essential.  “Nothing lights up the brain like play,” he says, going on to discuss play’s role in intelligence, social and emotional development, creativity and longevity.

 

There aren’t a lot of Spin® studios where you’ll laugh (while working harder than you thought possible) during an indoor cycling class, have your instructor pouring pints of Guinness after class, or whose Facebook page will showcase a photo of a shovel to make you laugh (so that you won’t cry) at the end of an endless winter. Join us at Spynergy this week, and light up your creative brain, improve your memory and immunity, and…have FUN!

 

Spynergy has provided indoor cycling classes to the communities of Wellesley, Needham, Natick, Wayland, Weston, Chestnut Hill and the greater Boston area since 2005.  Come ride with us for a great workout, great music and lots of fun!


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billpryor

Indoor Cycling to Lose the Winter Weight

Katie 3_Spynergy_Portraits_161Happy March! Spring is right around the corner (we hope) and if you’re like most people, you may have gained a few pounds this winter.

 

"Although seasonal weight gain varies from person to person, there have been surveys that show an average of a five to seven pound gain in weight in winter," says Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center and associate professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.

 

Riding at Spynergy is a fun, safe and effective way to leave winter pounds behind.

 

Indoor Cycling Can Shred Winter Pounds

 

Estimates vary, but you can expect to burn between 450 and 650 calories during an indoor cycling class, and as many as 850 calories depending on how much you weigh and how hard you’re working. Unlike many workouts, classes at Spynergy keep you motivated and working intensely for 50 minutes. They also use principles of high intensity interval training to maximize calorie burn (and cardio stamina improvement) and to insure that your body will keep burning calories for hours after you get off the bike.

 

However, it’s important to combine healthy eating with a Spin® workout – as the saying goes, great abs aren’t made in the gym, they’re made in the kitchen. Check back for an upcoming blog post on choosing healthy snacks to fuel your workout, and be sure that you’re drinking a lot of water.

 

Another great benefit of a Spynergy class is that you will drink a lot of water – you’ll need to, and you’ll want to! Drinking water before your class will likely speed the rate at which you burn calories: one German study found that both men and women who drank 17 ounces of water before their workout increased their metabolic rates by 30%. But don’t just fill your water bottle before class – fill it after class, too, and keep drinking.

 

A class at Spynergy will also reduce stress and elevate your mood – both of which will make you less likely to reach for a cookie (or five). And finally, the type of exercise you do in an indoor cycling class has been shown to increase your levels of satiety hormones, which counteract ghrelin. Ghrelin is an appetite hormone that stimulates hunger, and vigorous exercise, especially when performed consistently, will fight the effects of ghrelin, decreasing hunger and helping you to eat less.

 

For more information from this post, you can visit:

 

http://well.blogs.nytimes.com/2013/01/17/the-appetite-workout/?_php=true&_type=blogs&_r=0

 

Spynergy has provided indoor cycling classes for Wellesley, Newton, Needham, Boston, Chestnut Hill, Weston, Natick and Metro West since 2005. Spynergy provides a great cardio workout, great fitness and great fun!


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billpryor

Benefits of cardio fitness and aerobic exercise / indoor cycling

 

Have you been procrastinating getting back into regular indoor cycling class since this summer?  C'mon........here are the accepted benefits of aerobic exercise:

 

  • Increases fat metabolism: The body prefers fat for fuel when exercising at aerobic heart rates (burning fat is good).

  • Strengthens your immune system: Research shows that by increasing "fighter" cells in the immune system, you may have better protection against diseases like cancer (not Riding in spin class in Wellesey MAto mention upcoming cold season).

  • More energy!: The more effective the heart is as a pump, the better it is at providing oxygen to the body. Better oxygenation translates to improved energy.

  • Lowered risk of heart disease: Aerobic exercise has been found to have positive effects on all controllable risk factors of heart disease, including blood pressure and total serum cholesterol.

  • Decreased tension and aid in sleeping: Exercise creates and improves balance in the body. Hormones are in better balance and tension is reduced, creating a better environment for rest.

  • Psychological benefits: It is well documented that 30 minutes of exercise per day improves mood and reduces symptoms of anxiety, depression, and stress.

 

Sounds too good to be true doesn't it?  How can something like this be legal...and  fun?  Find the time at one of over 35 classes a week. Spynergy has been the home of outstanding spin classes in Wellesley since 2004.  Riders visit us from Newton, Natick, Needham, Weston, Dover and Boston Metro West.


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Indoor Cycling, Exercise and Your Brain

Renu 1_Spynergy_Portraits_248

 

Spyn-Fit ---- There is a growing body of research covering "exercise and the brain".  A leading Harvard researcher in this area is Dr. John Ratey --- his book Spark  ".....is a groundbreaking exploration of the connection between exercise and the brain's performance that shows how even moderate exercise will supercharge mental circuits to beat stress, sharpen thinking, enhance memory, and much more....."

 

According to Dr. Ratey, "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning".   Other benefits of regular exercise cited in a recent article from Yahoo Health:

  • Reverses detrimental affects of stress
  • Lifts depression
  • Improves learning
  • Builds self-esteem and improves body image

Exercise and Alzheimers?  Anyone who has taken a spin class knows intuitively that blood is rushing through your body and brain.  Is that good?   Studies are emerging on the positive effects of cardio exercise on Alzheimers prevention.  Check this article called:  Alzheimer's research:  Aerobic exercise can protect brain,  improve mental agility.

Spyn-Music -- Hey look, the goal of a cycling class is to provide an effective interval or endurance workout that burns calories, improves cardio fitness, builds strength --- and darnit, just makes you feel good.  Many Spynergy playlists are posted on the blog. 
 
Please suggest music....we love that.  And feel free to ask instructors for playlists of classes you especially enjoy.  Did you know that almost EVERY song you would ever want to hear is available in its entirety on YouTube?  If you crave hearing something but don't really need to buy it, go to YouTube and get your music fix.  Anything....old or new, try it.
 


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Health benefits of indoor cycling, aerobic exercise

Have you been procrastinating getting back into regular indoor cycling class since this summer?  C'mon........here are the accepted benefits of spin® classes, indoor cycling classes and any intense aerobic exercise:

  • Increases fat metabolism: The body prefers fat for fuel when exercising at aerobic heart rates (burning fat is good).

  • Strengthens your immune system: Research shows that by increasing "fighter" cells in the immune system, you may have better protection against diseases like cancer (not to mention upcoming cold season).

  • More energy!: The more effective the heart is as a pump, the better it is at providing oxygen to the body. Better oxygenation translates to improved energy.

  • Lowered risk of heart disease: Aerobic exercise has been found to have positive effects on all controllable risk factors of heart disease, including blood pressure and total serum cholesterol.

  • Decreased tension and aid in sleeping: Exercise creates and improves balance in the body. Hormones are in better balance and tension is reduced, creating a better environment for rest.

  • Psychological benefits: It is well documented that 30 minutes of exercise per day improves mood and reduces symptoms of anxiety, depression, and stress.

Sounds too good to be true doesn't it?  How can something like this be legal...and  fun?  Find the time at one of our 35-40® classes a week.  Boston area's premier indoor cycling studio since 2005.


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