A spinning class is often 45 minutes to an hour long and is led by an instructor who guides the group through a series of heart-pumping workouts. For instance, you might do speed work, where you pedal fast for brief periods followed by periods of rest and recovery. You also may do incline workouts, where you increase the bike’s resistance so it feels like you are cycling uphill. The music is pumping, the instructors are giving you direction, and you’re in a group of people pushing toward the same goal.
- Spin classes can last anywhere from 20 minutes all the way up to 90 minutes.
- On the contrary, spin classes often use various positions to work different areas of your body.
- For example, you might rest your forearms on the handlebar at times, or lift your hips off the seat – all while pedaling.
- The instruction came thick and fast, but nothing compared to how high my heart rate was throughout the session.
- As a participant and instructor, I highly recommend trying a few to see what you think and if it’s the exercise for you.
Choosing a stationary bicycle
Most are designed for the average person but can be individually adjusted. “Also, practice before class to get a feel for the spinning movement,” says Robidoux. “Your legs should move in a circle with no jackhammer-like bouncing.” When it comes to spinning and indoor cycling, many classes often run in a studio. Here are all the classes I came across in my years as a participant and instructor.
You will also find most spinning bikes to have clip-in pedals where you can use special cycling shoes with SPD pedals. Spinning can be a lot of fun with others, but if you want to do it alone, purchasing a bike and then spinning at home by yourself is very easy. I love to train with others, but it’s great to have a bike at home ready if I’m tight for time. Each spin bike will have a flywheel on the front or rear, a unique set of spin handlebars, typically bullhorn style, and a resistance adjustment dial.
Bring the Studio Ride Home
If you have a weight loss goal, the bike could be the key to success. Here’s why we highly recommend getting yourself one to give it a try. Most classes last up to an hour, but it’s okay to stay spinning top candle for 20 or 30 minutes until you are more comfortable and your endurance increases. Your first spin class can be exciting but very nerve-racking at the same time. Spinning is not only a great way to stay in shape but also is a very low-impact form of exercise. This means you are not digging into your knees as if you were running and generally have short recovery, meaning you can train more regularly.
Interval Spin Class
It’s an exciting feeling with all the endorphins flowing through your body. If you want to improve your cardiovascular health, then a spin class is not only a great cardio workout but also helps you build muscular strength and endurance. You can make a big difference to your fitness for not much time required on the bike. In some ways, spinning can offer more sweat equity than regular cardio. A study in the April 2016 Journal of Fitness Research compared the effects of two 30-minute spinning sessions with an hour of moderate-intensity exercise among 36 middle-aged people. A study in the Journal of Fitness Research compared the effects of two 30-minute spinning sessions with an hour of moderate-intensity exercise among 36 middle-aged people.
#2: High-Calorie Burn
It could be two minutes of maximum effort followed by two minutes of rest, repeated again and again. You also have high-intensity interval training, which is a short session with lots of hard effort and very little rest. Before your first class, it’s important to keep in mind that it’s a very intense, demanding workout. Therefore, it’s very important to maintain a balanced diet and stay hydrated to prevent exhaustion, headaches or even fainting. People are more likely to injure themselves when they push too hard too soon. Only pedal at a pace that allows you to stay stable in the saddle, and never feel you have to do what everyone else is doing, says Robidoux.
There are many other types of classes, such as recovery classes, beginner classes, power classes with power meter bikes, and I have even seen no seat classes, which is ridiculous. Get motivated by world-class Spinning® instructors on demand with the Spinning® app – free for 30 days. Track your stats, follow your progress, and ride with purpose. Every Spinning® bike is designed to feel personal, because riding at home isn’t just about convenience.
But it’s best to experience several classes to get a feel for everything before going solo. As a participant and instructor, I highly recommend trying a few to see what you think and if it’s the exercise for you. The benefits are amazing, and you will make some great new friends. An interval class is typically a lot of high-paced work mixed with rest.
Although very challenging, I thoroughly enjoyed the spin class, and when the opportunity arose to become a spin instructor, I had to go for it. Five years later, I still take the opportunity to teach and highly recommend spin classes to anyone. Spinning is defined as an aerobic exercise on a stationary bike. It’s a dynamic and energetic workout, that’s great for burning fat and toning muscles, especially the legs. A spinning workout normally lasts about 45 minutes, and can burn between 500 and 700 calories.
It will offer a huge amount of adjustment on the seat and handlebars to suit various riders. Spinning classes — indoor cycling to the beat of motivating music — are more popular than ever. They’re staples at most gyms, and there are even entire fitness centers devoted to nothing but spinning. Spin classes are a great way to stay in shape and a lot of fun.
Group indoor exercise classes also provide an opportunity for socialization, which is linked to maintaining cognitive health and may even lower dementia risk. Surveys taken by spinners prior to and immediately after classes not surprisingly have shown a significant improvement in positive feelings. I recommend getting there 15 minutes early and introducing yourself to the instructor when you first get there. Tell them you are new and ask them to set up the bike for you. So few people ask and go in hiding at the back when it’s great to get involved. Spinning can burn anywhere from 300 to 800 calories an hour, and for some people, that’s over a third of your daily allowance.
Enjoy the smooth, grounded ride of a commercial-grade bike, with none of the distractions. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Enjoy the freedom of a studio-quality ride without leaving the house. They pair perfectly with on-demand classes in our Spinning® app to keep you motivated every step of the way. Remember to go in and have fun on your first couple of sessions. Just enjoy the miles and slowly build up your confidence. The instructor will understand if you don’t want to stand or sprint because it takes time to gain confidence and ability.
Before your spin class
In modern times, you don’t even have to go to a spin studio to train, but bikes such as the Peloton mean you can do it from your own home. Complete focus is key to getting 100 per cent out of each workout. It’s a good idea to let the instructor know that you’re new to spinning. This way they can keep an eye on your form and performance, and offer helpful advice.
Studio-Quality Rides. At Home. Anytime.
- A healthy diet is very important to maintain healthy muscles, ligaments, joints, as well as your general well-being.
- Hence, many gyms call it indoor cycling class or HIIT class instead of spinning when they are very similar.
- Surveys taken by spinners prior to and immediately after classes not surprisingly have shown a significant improvement in positive feelings.
- Once you are more comfortable on the bike, you easily can do your own workouts.
- As with any exercise, comfort is key when picking out an outfit for spinning.
Use clothing that gives you complete freedom of movement, and that won’t become uncomfortable during a long spinning class. As for footwear, it’s best to wear shoes that are supportive, but not bulky, to make sure they fit well in the stationary bike’s pedal. On the contrary, spin classes often use various positions to work different areas of your body. For example, you might rest your forearms on the handlebar at times, or lift your hips off the seat – all while pedaling. Without a doubt, spinning is a very intense workout.
One of the biggest errors I see people make when first going to a spin class is working way too hard. They end up tired and uncomfortable halfway through, which ruins the experience. I have even seen someone leave early because they are so exhausted. Spinning classes are generally held in either spinning studios or at local gyms.
