How Spin Classes Can Benefit You
A spin class is a high-intensity cycling workout that generally takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals.
Spinning classes are staples at most gyms, and there are even entire fitness centers devoted to nothing but spinning. A class typically lasts 45 minutes to an hour and is led by an instructor who guides everyone through a series of heart-pumping workouts.
If you haven’t tried spinning — or are looking for a way to liven up your exercise routine — you should give it a whirl, as it offers a wide range of benefits for people of all ages and fitness levels.
5 Benefits Spin Classes
- Works Your Core Muscles. While it is already known that cycling will work the leg muscles, your abdominal area will also get a workout. Spinning, unlike riding a bike on the road, will keep your upper body working along with your lower body. Known as a rhythm release, moving side to side on a slightly bent form will work the entire abdominal area. You will notice the impact on your core muscles over time.
- Kind To Your Joints. Many gym-goers stop using the elliptical, treadmill, and stair-stepper machines because of the traumatic impact that they have caused on the feet and/or knees. Cycling keeps the pressure off your joints, so you are able to work hard without worrying about painful joints. It is important to note that the saddle height must be appropriately set to ensure zero discomforts on your knees to prevent strain.
- Defines Your Legs. Another great reason why you should spin is that the activity uses your entire leg muscles. As you continue to spin regularly, you will notice that your calves, thighs, and hamstrings begin to shape up!
- Burns Those Calories. Consider this: a one-hour long ride at a moderate intensity burns approximately 420 to 622 calories at a moderate pace!
- Great Cardiovascular Workout. Cardio is one of the best ways to maintain a healthy body weight, which in turn boosts your heart health. It has also shown to provide several other positive health effects for your heart, such as a reduction in “bad” cholesterol (LDL), an increase in “good” cholesterol, lower blood pressure and a reduced risk of heart disease.
Guidelines for a safe and effective workout
- Get fitted. Ask your instructor how to adjust the handlebar and seat height and position to ensure proper alignment, so you don’t put too much strain on your lower back and knees. Your legs should move in a circle with no jackhammer-like bouncing.
- Seat Height. Adjust the seat height so that your knees are bent slightly at the bottom of your pedal stroke.
- Fore/Aft Position. Keep your arms a comfortable distance from the handlebars, and your elbows slightly bent.
- Handlebar Height. For your first several rides, start with the handlebars in a relatively high position.
- Foot Placement. Place the ball of your foot over the center of the pedal and firmly secure your feet.
- Slowing Down. You must gradually to stop the bike pedals.
- Take it easy at first. 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. Go at a lower intensity if needed, stay in your comfort zone, and progress at your own pace.
- Keep it short. It’s okay to stay for only 20 or 30 minutes of a class at first until you are more comfortable and your endurance increases.
- Don’t forget a towel and water. You will sweat, so always have a towel handy to wipe your brow and a water bottle to stay hydrated.
- Attire. We recommend moisture-wicking clothing and padded cycling bottoms and comfortable tennis shoes.
The spinning trend isn't dying down anytime soon. Spinning has changed the exercise game as it recently boomed into a fitness culture worldwide. Young or old, fit or not, a 40- minute spin class promises to burn that fat, prevent unwanted injury and tone those muscles all in one.
Spinning is a great cardiovascular workout and can help build lower-body muscle strength. It’s also perfect for people who don’t enjoy or have difficulty doing, higher-impact cardio activities like running. Spinning is a low-impact exercise that places less stress on your joints, which makes it ideal for older adults with knee or hip issues or those recovering from orthopedic injuries.