Cycling class puts new spin on high-intensity workout

All through a spin class at Hono­lulu Holo Cycling Studio, I kept thinking, "My butt hurts."

I was thankful for the times when we stood up on the stationary bike pedals, which provided some relief from being seated for long intervals.

Instructor Devin Minardi says it typically takes participants about three sessions before they become accustomed to sitting on the bike seat for the 50-minute class. If this were something I planned to do regularly, I’d definitely invest in padded bike shorts.

Honolulu Holo opened about a year ago, hidden on Wai­alae Avenue across from City Mill in Kaimuki. It’s the only studio I’ve found that’s solely dedicated to cycling.

Two 110-inch screens project music videos that provide a distraction from the monotony of performing repetitive motions.

There are 30 Spinner bikes, and participants can reserve a spot online before heading to class. Towels are provided, but make sure you bring a water bottle because you are sure to work up a sweat.

The cycling class delivers a high-intensity, low-impact workout, making it a good choice for those who want to avoid added strain on knee joints. Expect to burn 600 to 1,000 calories per session while building core strength and toning glutes, legs and stomach.

We started out with a warmup, pedaling at a steady pace. The gears on the bikes can be adjusted to the resistance that suits the rider.

"An ‘Ironman’ can be pedaling next to a person getting a cas­ual workout," Minardi said. "The class is really designed for everyone, all levels."

We maintained three different positions during the class: a regular seated position on the bike, a standing position and another where we leaned forward off the seat while holding the outer edges of the handlebars — all to the beat of music.

During each song we would adjust our resistance levels. Sometimes the gears were set at a lower level designed to mimic riding along a flat road. At other times the resistance was increased to equal the strain of climbing a steep hill.

The class culminated with 15 minutes of core-strengthening exercises on a mat and a good stretch.

The atmosphere of the group class provided the energy needed to push yourself to personal limits without having to learn any complex movements, as in Zumba, Step and other aerobic routines.

Leslie Fabish, a 33-year-old Hawaii Kai resident, has been taking classes since May. "It kicks my butt every time," she said.

An avid paddler, she uses the class as a part of a cross-training regimen. "It really helps build endurance."

Tayte Brock, a 44-year-old Kaimuki resident, has been taking classes since August. "I trained for my first triathlon this year, and I am always insecure around traffic," she said. "Hono­lulu Holo allows for time in the saddle without time in traffic."

Brock said she appreciates the entertaining videos. "It’s so much easier to push yourself with the distraction," she added.

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“Tryouts” features exercise and wellness classes and other fitness activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.