Ride at Home

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.

#1: Fitness Improvement

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.

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.

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.

#2: High-Calorie Burn

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.

• The instructor will run through a profile that might simulate riding a bike up a mountain or even cycling in a peloton on flatlands.
• The music is pumping, the instructors are giving you direction, and you’re in a group of people pushing toward the same goal.
• It’s about clarity, strength, and finding time for yourself in a world that never stops moving.
• Look around and find out more on websites of venues close to you so they are easy to get to.
• 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.

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.

• Here are all the classes I came across in my years as a participant and instructor.
• The beauty of a session like this is you never know what’s coming next unless the instructor tells you.
• Group indoor exercise classes also provide an opportunity for socialization, which is linked to maintaining cognitive health and may even lower dementia risk.
• It’s a dynamic and energetic workout, that’s great for burning fat and toning muscles, especially the legs.
• Also, invest in a pair of cycling shorts, which can make sitting on the saddle more comfortable.

Spin class: Incorporating indoor cycling into your fitness routine

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.

Bring the Studio Ride Home

A dynamic spinning class is when you’re not just cycling but moving around the bike a little more. You might find yourself hovering over the seat, bouncing up and down on the handlebars, or even pedaling backward. It is commonly taught but not always recommended by instructors. A spin class, also known as a spinning class, involves joining a group of people, jumping on a stationary bike, and cycling indoors. Spinning is an excellent way for many people to exercise together at their own pace and intensity. As with any exercise, comfort is key when picking out an outfit for spinning.

Hence, many gyms call it indoor cycling class or HIIT class instead of spinning when they are very similar. Spin is a brand, and they generally only like studios to call their classes spinning if they use a Spin-certified instructor or their official Spinning bikes. The instructor will run through a profile that might simulate riding a bike up a mountain or even cycling in a peloton on flatlands. They will run through different intensity levels and use many different cadences to challenge you and keep the workout dynamic. My first experience of a spin class was going with my sister, who was a regular to the spin scene. ” She told me it would be tough cardio session, but it will be very fun.

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.

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.

An endurance spin class is where the intensity of the class will typically be moderate throughout and will stay consistent. This could be a warm-up, 50 minutes at moderate intensity, and a cool-down. Understanding the difference between a spinning bike and an exercise bike is important. A spinning bike is more aggressive with a slim saddle, a large flywheel, and clip-on pedals, but most importantly, it gives you the ability to stand while you are riding.

An exercise bike is found in a gym and is only used for sitting down. It generally has a wide, comfortable saddle, a small flywheel, and an upright riding position. Trying to stand on an exercise bike will be very uncomfortable. It’s also very good to understand the term “spinning,” as many people consider it the same as indoor cycling. A Spinning instructor is certified to teach Spin, while an indoor cycling instructor could be qualified for group exercise instruction. Spin classes can last anywhere from 20 minutes all the way up to 90 minutes.

Look around and find out more on websites of venues close to you so they are easy to get to. When it comes to spinning, you each have your own bike and control your own resistance. You could be a beginner and be cycling next to a professional cyclist and still be getting a similar experience. Spinning and indoor cycling are done on what is called a spin bike. These amazing machines range from $150 to $3000, depending on what you are looking for and the experience you want.

MORE THAN A WORKOUT

You will also find most spinning bikes to have clip-in pedals where you can use special cycling shoes with SPD spinning top candle 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.

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.

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.

Resistance up, resistance down, fast cadence, slow cadence, climbing position, aero position, SPRINT. The instruction came thick and fast, but nothing compared to how high my heart rate was throughout the session. Quick-adjust seat and handlebars make it easy for anyone in the household to hop on and ride. This publication is for informational and educational purposes only. It does not substitute the opinion of an expert at any time. If you have any doubts, consult your trusted professional.