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Sorry Gerry, but this looks like a lot of "bad form". Look at the bouncing in the performance of the exercises. Trying to do deadlifts as fast as possible is just dumb.
That's my one criticism, I'm not digging the rushing. I prefer a more methodical approach. Which seems more Spartan to me anyway.
I have the same criticism of those "spinning" classes that people do on stationary bicycles. Even though I am an avid cyclist, I am not sure what they are trying to accomplish riding at such a high cadence. Besides, if you want a max cardio workout the bike is not the place (you don't involve enough muscle mass).
Hey Steve- Have you actually taken spin classes? I don't understand what you mean by high cadence. I find that most of the emphasis is on resistance not speed. As far as what muscles are used in the various positions I haven't the foggiest.
No I have never taken a spin class. The ones I have watched seem to intersperse intervals of very high cadence (ie rpm), to the point where you lose contact with the seat. Your classes may well have a more reasonable approach (increase the resistance somewhat, and increase the cadence somewhat). My comment about the muscles used was meant to compare cycling to running or rowing, where there is much more upper body used. More muscle would mean more demands on the heart. For example I can get to 180 heart beats per minute by running at a modest tempo uphill, but I cannot work my legs hard enough on the bike to do the same (my thighs give out before my lungs).
Lifting off the seat - If you mean bouncing, that's a no-no. Position 2 and 3 are standing. Position 2 is sometimes refered to as a jog. spin is a lower body workout. I would not think it should be one's sole exercise.
I think whatever activity you most enjoy doing is propbably the best exercise. I love cycling! I'm not so crazy about running and have concerns about long-term safety of all that pounding of the joins. As far as not getting enough exercise from cycling, maybe you haven't built your muscles up enough to get as good of a workout. I did a lot of cycling before I started running. I found at first I couldn't get as good of a workout running as cycling. The muscles below my knee joints were screaming in agony before I went very far. Once I strengthened them, both exercises gave me a good workout. I just didn't feel as beaten up with cycling as with running.