by Leslie Farin
7 Reasons to Try a Spin Class
About the cycle studio
I invite friends often to join me for a spinning class, but rarely does anyone take me up on it. The thought of walking into a cycle studio seems to intimidate people. Do the instructors yell and play the music too loud? Will I be pushed too hard? Do I need special shoes?
They seem to envision a room full of ridiculously fit youthful riders in cute trendy cycling attire on seemingly endless rows of indoor bikes. This is not the case. And everyone is a beginner their first time at the studio.
Hopping on a stationary bike is not a new way to get exercise, but over the last few years boutique cycle studios seem to have popped up all over. And there are many great reasons to try a spin class. Despite their popularity and cult-like following, many are hesitant to test out even a free class. Here’s what you need to know for your first cycling class.
The first cycle class: what to expect
The Clothing/Shoes
Even if you generally tend not to sweat, you will (alot), so if possible wear moisture wicking clothing with form fitting shorts covering your thighs to avoid chafing. They don’t have to be expensive- but they should provide comfort for you while cycling. For example, inexpensive bike shorts
can be purchased on Amazon. Good cycling shoes that clip onto the bike pedals are important to provide good support and the best workout. These shoes are available at most studios at no cost in many sizes, and cleaned after each class. I purchased my own shoes after using those at the studio for about a year because I cycle regularly and wanted shoes that are molded specifically to my feet and consistently fit well. I like Tiem Cycle Shoes for the fit, comfort and price.
The Class
The class will not be hours long! Spin sessions offered at most studios are 45 minutes long, which isn’t a huge chunk of time. Many cycle studios offer a 20-30 minute class for beginners. Yes, a cycle class of any length of time requires effort, but you go at your own pace, adjusting the tension on the bike higher or lower to meet your current fitness level. One of the instructors is always available at the start of class to help with setup for those unfamiliar with the bikes.
Keep in mind you are competing only with yourself; try to enter the class to improve your own fitness level one step at a time and don’t worry about what anyone else is doing. You can choose to add your name to the board if it motivates you to see where you stand in the group, but if the possibility exists that seeing your name toward the bottom of the list will be a negative distraction, then don’t.
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The Workout
Spin class is more than just a good leg workout that burns 400-600 calories in one session. It is set up to be a total body workout, working all the major muscle groups in addition to improving endurance and cardiovascular health.
- Core. Use your core to stabilize your body throughout class to help to achieve overall balance, especially when standing.
- Upper body. Use your upper body to support yourself on the bike. Many classes incorporate upper-body exercises using dumbbells or resistance bands.
- Back. Maintain a strong, stable spine throughout the class to help strengthen and tone your back muscles.
- Glutes. Feel your glutes working with each pump, especially when you stand up from your seat, do an incline, or increase the resistance.
- Quadriceps. Your quadriceps are the main muscles used as you pedal and climb hills, resulting in strong, toned legs.
- Hamstrings. Spinning helps strengthen and loosen your hamstrings, which lift the pedals up with each cycle and stabilize your joints.
- Lower legs. You’ll work your calves with each cycle, which helps to protect your ankles and feet while spinning and during everyday activities.
The Instructors
It’s true the instructors yell, but not in a mean way. They strive to motivate you to be the best you can be. That’s a good thing, right? They are not there to humiliate or embarrass you; actually, quite the opposite. Staff members are well-trained to help riders with proper form to avoid injury, and to provide a truly effective way to release some of the stress from your day. They need to yell to be heard over the music.
The Music
Sometimes I like the music, sometimes I don’t. I definitely think it’s too loud, and those with whom I ride aged 50+ all seem to agree. Thankfully, most studios offer earplugs for those of us who want them. The beat of the music is motivational though, and the higher volume seems to increase the efforts of the riders.
The Community
I love my cycle community. It is a very supportive and fun group of people. The staff plans events for people to gather outside the studio. It’s nice to have a chance to get to know fellow riders and instructors in a different setting as there’s really no time to talk during class (plus the music is too loud!). Even when I’m not really in the mood to spin, I can usually push myself to go because I want to see all the happy smiling faces at the studio.
7 Reasons to try a spin class
Why try spinning classes? Why not? You might hate it, but you also might love it! Here’s a summary of the reasons to try a spin class:
Cardiovascular fitness
Spinning classes provide an intense cardiovascular workout that can significantly improve your heart health and endurance. The high-intensity nature of spinning helps to elevate your heart rate, increasing blood flow and improving overall cardiovascular function.
Calorie burning
Spinning is a calorie-burning powerhouse. A vigorous spinning class can help you burn a significant amount of calories in a short period of time. The exact number of calories burned depends on factors like intensity, duration, and your body weight, but it can be an effective way to support weight loss or weight management goals.
Low-impact exercise
Unlike activities such as running or jumping, spinning is a low-impact exercise that puts less stress on your joints. This makes it an excellent option for individuals with joint issues or those who want to avoid high-impact activities but still want an intense workout.
Full-body workout
Spinning engages multiple muscle groups in your body. While primarily targeting the muscles of your legs, including quadriceps, hamstrings, and calves, it also works your core, glutes, and even upper body if you incorporate movements like push-ups or hand weights during class. It provides a well-rounded workout that can help improve overall strength and tone.
Mental well-being
Spinning classes can offer mental health benefits as well. The combination of motivating music, energetic atmosphere, and the sense of accomplishment from completing a challenging workout can boost your mood, reduce stress, and increase your overall sense of well-being.
Group motivation
Spinning classes are often done in a group setting, led by an instructor. Exercising in a group can provide an extra dose of motivation and encouragement. The group energy, camaraderie, and friendly competition can help push you to work harder and achieve better results.
Customizable intensity
One of the great things about spinning classes is that you can adjust the resistance on the bike to match your fitness level. Whether you’re a beginner or an experienced athlete, you can modify the intensity of your workout by increasing or decreasing the resistance, allowing you to challenge yourself at your own pace.
Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions.
The Bottom Line
Consider these reasons to try a spin class and give spinning a chance. These classes are a fun way to increase your physical, mental, and social well-being. And cycling is less stressful on the body than some other types of exercise, so may be ideal for active older adults. Of course, too much of a good thing never is…start slowly and practice moderation as you build your fitness level. Above all don’t take yourself too seriously; after all, you are riding a stationary bike, in the dark, going nowhere. And it will be over in 45 minutes.
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originally posted July 30, 2020
updated June 24, 2023
