Les Mills RPM Classes
Turn up the heat. Push your body to its limits. Race to the top of the hills and sprint to the finish line with our instructors as they lead you on an intense 45 minute journey. Our RPM cycle classes are mentally and physically tough, you’ll hit times where your body is exhausted, you're mentally done, that’s where you push through. Release the endorphins and enjoy that post-workout glow, it’s worth it!
Shift your fitness into a higher gear with a fun, no-impact indoor cycling class that drives serious results. See the small wins. See your clothes fit better. See a change in mindset. See a happier version of yourself. Attending our indoor cycling classes at Village Gym has the power to change your attitude towards exercising because we promise, you will see the results if you stick with us.
Before you know it, you’ll be an RPM regular. Find your Village Gym. Find your local club timetable. Book your RPM spin class.
WHAT IS RPM?
RPM™ combines great music with the motivational power of an inspiring Village Gym instructor, leading you on a journey of hill climbs, sprints and flat riding. The workout is based on the science of Cardio Peak Training, which maintains your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 per cent of your max).
This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training.
WHAT DOES RPM STAND FOR?
RPM stands for rotations per minute. All you need to do is push those pedals in a loop as fast and as much as you can for 45 minutes straight. Our bikes will then gauge your speed, the intensity your body is pushing and how hard you are truly working. It all comes down to how much you are willing to push yourself.
Feel the rush. Turn up the gears. And hit your cardio peak.
HOW MANY CALORIES DO YOU BURN DOING RPM?
RPM is a great no-impact way to improve aerobic fitness and lose body fat. In 45 minutes, you can burn up to 675 calories. It’s the ultimate low-impact fat-burning class where you control the intensity, keep the pace and ride to the rhythm. Perfect for those on a weight loss journey or looking to get lean and toned. With mountain peaks to reach, hills to climb and time trials to sprint, our RPM classes are tough on your whole body.
WHAT DO YOU DO DURING RPM?
The best thing about RPM is that there are no fancy moves to master. It’s pretty simple, you jump on a bike and pedal. But that doesn’t mean it’s monotonous.
Your Village Gym RPM instructor will lead you through all the basic cycling stances and you can expect simulated hill climbs, sprints, interval training and more. The workout is carefully structured to push you to your cardio peak before you ease back down.
IS RPM GOOD FOR WEIGHT LOSS?
RPM is the perfect class to add to your workout regime for your weight loss journey. With spin, you’ll hit your core and leg muscles hard, you’ll feel the burn and push through, allowing your body to burn through more fat tissue. The beauty of RPM is you control the intensity and you can push the limits.
Drop the pounds. Sweat out the badness. See the results.
Researchers believe it’s the varying levels of intensity you get from an RPM workout that are key to maximizing muscle adaptions and producing comprehensive health benefits.
Low impact. High energy. High calorie burn. Improve your blood flow, increase your stamina, boost your mood, lower your blood pressure, reduce your body fat and gain muscle definition. Feel the burn and reap the benefits.
A study of exercisers completing three RPM workouts a week showed that just eight weeks of RPM can improve cardio fitness, reduce body fat, and decrease blood pressure and cholesterol levels.
IS RPM GOOD FOR BEGINNERS?
You don’t need any riding experience to enjoy the benefits of our RPM class. Your instructor will coach you through the workout and as you control your personal pace and resistance levels you can build the intensity to suit your ability.
RPM has proven to be particularly good for new exercisers keen to establish a regular fitness regime. During an eight week study of RPM newcomers the vast majority of exercisers didn’t miss a class. ”This speaks volumes about the enjoyable nature of the workout and its positive effects,” says Bryce Hastings, Les Mills Head of Research.
WHY SHOULD YOU ADD RPM SPIN CLASSES TO YOUR WORKOUT PLAN?
Good question. It’s as simple as, why not. With RPM you can track your progress and achieve small wins at a time; as you control the resistance and speed so you can build upon your fitness over time. It’s all about the journey, never forget that!
Plus, you can draw upon the group’s energy, push yourself to be better and cycle to the rhythm of the beat. Group training environments are perfect as you are not alone, everyone is working together, pushing each other and supporting one another. We all need a little competition and motivation, to keep us going.
IS RPM HARD?
All our spin classes are hard, the only difference with RPM is you control your intensity. Our instructors will lead you through hill climbs, bursts of sprints and flat riding whilst you maintain a high heart rate (60-80 percent of max heart rate). So, you can make this class as hard as you want!
HOW CAN I INCREASE THE CHALLENGE?
If you want to take the intensity of your RPM workout up a notch all you need to do is spin the resistance dial on your bike – adding more resistance challenges your muscles and intensifies the cardio challenge. You might also enjoy Les Mills Sprint, a high-intensity interval training on a bike, a short but intense style of training that pushes you to your cardio peak and helps you burn calories for hours afterwards.
IS RPM HARDER THAN SPIN?
The short answer is no. The only difference is the intensity and how hard you push yourself. Our RPM classes and indoor spin classes are hard graft. You will sweat. You will burn. You will be sore. It’s down to how hard you push yourself during that 45 minute slot.
WHAT MUSCLES DOES RPM WORK?
Your lower body muscles will be put through their paces, those hammies (hamstrings), glutes and quads will burn. And when you’re standing climbing up those hills, your upper body and core will come into play. Our RPM classes focus on your lower body but it's a whole body workout.
HOW OFTEN SHOULD YOU DO RPM?
For awesome results we recommend you do RPM 2-3 times a week. It’s a great idea to complement your RPM workouts with some strength training, such as BodyPump, and some core training and flexibility work.
WHAT SHOULD I BRING TO AN RPM WORKOUT?
An indoor cycle is all you need. We have plenty of those! You can do RPM in normal workout gear and shoes. If you want to make the ride more comfortable riding in cycle shorts can be a great option. You can also choose specialized cycle shoes if you wish.
CAN YOU DO RPM WHILE PREGNANT?
Many people do RPM classes throughout their pregnancy. Before you begin we recommend talking with your doctor or midwife who will advise you appropriately, as they have the best knowledge of your medical history. It’s also important to let your instructor know you’re pregnant so they can suggest some modifications for you throughout the class.
WHERE CAN I DO RPM?
All 33 of our Village Gyms across the UK offer RPM spin classes on their class timetables. Find your local club, login to your member area and add RPM to your weekly workout plan, or ask the Leisure Club receptionist for RPM class times.
We can’t wait to see you at our next RPM class!
Content in this piece originally appeared on lesmills.com. Thanks to Les Mills for sharing! Check out our Village Life section for more helpful articles.