Fast-paced bike ride

The scenery doesn't change, but the intensity of the ride does in the Power Pacing fitness class at Main Street Fitness Center in Jackson.

Power Pacing, also called "Spinning" at other fitness centers, is a group fitness class that's conducted entirely on a stationary bicycle. The goal is to work the leg muscles and get a cardiovascular workout at the same time.

Unless you're training for a marathon or are a professional athlete, there's no need to overexert yourself on the bike, said instructor Audrey Norman.

A 20-minute ride is plenty, she advises.

In Power Pacing, the intensity of the workout is based entirely on your preference and ability. You set the tension on the bike and are constantly adjusting it during the course of the class.

The class meets Wednesday afternoons at 3:45 p.m. but usually isn't in full swing until around 4 o'clock. The group is small; there were only three in the class I attended, and we each worked at our own pace.

And unless you're in training, there's no need to spend an hour on the bike, Norman said. The typical workout is a 20-minute ride with five minutes of cool-down exercises and some stretching at the end.

Spinning sounds a little scary for some people who are afraid of the intensity of the workout, Norman said.

But it's not that bad, really. I spent 30 minutes on the bike last week as part of a series on fitness classes offered in the area.

I'm not a fan of stationary bikes; I like to see a change in scenery, so I opt for walking instead. Yet, the time seemed to pass fairly quickly -- maybe because my heart was racing and I didn't have time to check the clock.

"You're in control of the bike," Norman said so as she encouraged us to pedal as fast as we could in a "speed burst," the tension was as loose as we wanted.

But later, she told us to put the tension at 50 percent and work our way up so that we'd have more resistance as we pedaled. That halfway mark was our cue to make it as hard or as difficult as we wanted during the ride.

Norman said the pacing class is a good beginning for a workout. She usually lifts weights, either legs or arms, after the class since the bike gives her a good cardio workout.

The class is offered three times a week at varying times of the day. Each class offers a different intensity level.

Laura Johnston is the features editor for the Southeast Missourian.

Want to go?

Power Pacing classes at Main Street Fitness

5:30 a.m. Tuesday

3:45 p.m., 7 p.m. Wednesday

5:30 a.m. Friday

Spinning at Universal Health and Fitness Center

8:45 a.m., 6 p.m. Monday

5:20 a.m., 6:30 p.m. Tuesday

8:30 a.m., 5:30 p.m. Wednesday

5:20 a.m., 5:30 p.m. Thursday

9 a.m., 5:30 p.m. Friday

9 a.m. Saturday

3 p.m. Sunday

Classes are free to gym members; visitors pay $3 per session. Punch cards are available for multiple visits.