Spinning classes – indoor cycling to the beat of upbeat music – are more popular than ever. They're a staple in most gyms, and there are even entire fitness centers dedicated simply to spinning. Some even offer senior-only classes.
If you haven't tried this kind of exercise, it’s best to give it a whirl, because it offers many advantages.
What is spin class?
Spinning is an amazing cardiovascular exercise and might help strengthen lower body muscles.
It's also great for individuals who don't enjoy, or have trouble doing, high-impact cardio activities like running or brisk walking. Spinning is a low-impact exercise that puts less stress in your joints, making it ideal for those with knee or hip problems or those recovering from orthopedic injuries.
In some ways, spinning can offer more sweat equity than regular cardio. A study in Journal of Fitness Research compared the results of two 30-minute walking sessions with one hour of moderate exercise in 36 middle-aged people. After six weeks, people within the walking group showed greater improvements in fitness, leg strength, blood pressure, total levels of cholesterol and fat mass than the opposite group.
Group indoor exercise classes also provide a possibility for socialization, which is linked to maintaining cognitive health and will even reduce the chance of dementia. Surveys taken by spinners before and immediately after the classes surprisingly didn’t show a major improvement in positive feelings.
Health advantages of indoor cycling
A spin class is usually 45 minutes to an hour long and is led by an instructor who guides the group through a series of heart-pumping exercises. For example, you’ll be able to do speed workouts, where you run fast for brief periods of time followed by rest and recovery periods. You may do incline exercises, where you increase the resistance of the bike so it appears like you're cycling uphill.
In some ways, spinning can offer more sweat equity than regular cardio. A study in April 2016 Journal of Fitness Research compared the results of two 30-minute walking sessions with one hour of moderate exercise in 36 middle-aged people. After six weeks, people within the walking group showed greater improvements in fitness, leg strength, blood pressure, total levels of cholesterol and fat mass than the opposite group.
Class rules
Spinning classes are secure for most individuals. But if you’ve got a heart problem or are recovering from an injury or surgery, seek the advice of your doctor. Once you get more comfortable on the bike, you’ll be able to easily do your individual workouts. But it's best to experience several classes to get a feel for all the pieces before going it alone.
To get probably the most out of spinning and ensure proper safety, follow these guidelines:
Find the suitable credentials. Most spinning instructors are certified to show spinning, often by the identical organizations that require personal training certification. “Ask about your instructor's credentials, and look for certifications like Mad Dog Spinning Instructor Certification, AFAA. [Aerobics and Fitness Association of America] indoor cycling certification, or Schwinn indoor cycling certification,” says Robidoux.
Get fit. Recumbent bikes vary by manufacturer. Most are designed for the common person but could be adjusted individually. Arrange a separate meeting with an instructor to point out you adjust the peak and position of the handlebars and seat to make sure proper alignment, so that you don't put an excessive amount of stress in your back and knees. put “Also, practice before class to get a feel for the spinning motion,” says Robidoux. “Your legs should move in a circle without bouncing like a jackhammer.”
Take it easy at first. People usually tend to injure themselves once they push too hard too soon. Just pedal at a pace that lets you stay stable within the saddle, Robidoux says, and never feel like you’ve got to do what everyone else is doing. “Go low if you need to, stay in your comfort zone, and progress at your own pace. Skip the workout, recover, and jump back in when you're ready, or do your own thing and just pedal at all.” Okay.”
Keep it short. Most classes last an hour, however it's wonderful to remain for 20 or half-hour until you're more comfortable and your endurance has increased.
Don't forget a towel and water. You're going to sweat, so have a towel to wipe your brow and a water bottle to remain hydrated. Also, put money into a pair of cycling shorts, which might make sitting within the saddle more comfortable.
Image: © owdenimages/Thinkstock