Indoor cycling classes, also known as spin classes, have gained immense popularity as a challenging and exhilarating way to achieve fitness goals. These classes offer a multitude of benefits, including weight loss, improved strength, and enhanced endurance. Let's delve into the world of spin classes and explore how they can contribute to your overall well-being.
Introduction
Spin classes are a type of cardio exercise known as spinning, and bike classes are low-intensity workouts in indoor cycling studios. In recent years, indoor cycling, or ‘spin classes,’ has become a top pick for people who want to lose weight and get healthier.
Benefits of Spin Classes
Weight Loss
Spin classes are an effective tool for weight loss due to their high calorie-burning potential. Depending on the intensity and duration of the class, you can burn between 400 to 600 calories per session. Moreover, spin classes incorporate high-intensity interval training (HIIT), which promotes the afterburn effect, where you continue to burn calories even after the class is over.
A 2010 study found that indoor cycling coupled with a low-calorie diet was found to promote weight loss and raise HDL cholesterol levels. A study from 2018 found that indoor cycling and strength training were enough to have a positive effect on endurance and strength without changing dietary habits.
Cardiovascular Health
Indoor cycling is a wonderful way to improve cardiovascular health. It’s similar to other forms of cardio, such as running, swimming, and elliptical training. It’s ideal for people who want a cardio workout without putting too much stress on their joints.
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A small 2017 study on female middle school students found that indoor cycling was even better than bicycling in improving physical fitness.
Strength and Endurance
Spin classes are a total-body workout and works all of the major muscle groups. To gain the full benefits, you’ll need to commit to three to six classes per week for a total of 150 minutes. You may see results after a few weeks of regular classes, but you’ll have to keep up with the classes in order to maintain the results. Plan on doing at least 150 minutes of cycling per week in order to improve your strength.
Mental Well-being
Spinning, as will be outlined here, has a positive impact on mental health in the following ways. Like many exercises, spinning releases endorphins, a natural chemical that makes the body feel good. The rush of endorphins reduces stress levels, improves mood, and creates a sense of happiness.
Spinning classes are one of a kind. They are capable of raising the levels of serotonin and dopamine in the brain. These natural chemicals enhance mood, brain power, and memory and slow down the effects of ageing.
Working out with a group while listening to loud music and following the cues of your instructor can help you free your mind from to-do lists, mental loops, and anything else taking up brain space. After giving your mind a break, you may feel refreshed and energized.
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By pushing yourself beyond your perceived limits and seeing what you are capable of, you may gain more confidence in your abilities and push yourself harder in other areas of your life.
Full-Body Workout
Indoor cycling is a total-body workout and works all of the major muscle groups. Here are seven areas you work and how you use them while you’re cycling.
- Core: Use your core to stabilize your body throughout the class, which helps to achieve overall balance, especially when you’re standing.
- Upper body: Use your upper body to support yourself on the bike. Some classes incorporate upper-body exercises using dumbbells or resistance bands.
- Back: Maintain a strong, stable spine throughout the class, which will help to 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 will be the main muscles used as you pedal and climb hills, leading to strong, toned legs.
- Hamstrings: Cycling helps to strengthen and loosen your hamstrings, which lift the pedal 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 cycling and during everyday activities.
Low-Impact Exercise
Riding a stationary bike reduces your risk of injury and makes you less prone to falls, which is ideal for people who have balance concerns. This includes people with osteoarthritis and rheumatoid arthritis who may have balance difficulties after becoming inactive due to pain.
How to Maximize Your Spin Class Experience
Finding the Right Class and Instructor
When deciding on a class, there are a few points to consider. Finding an instructor that you resonate with is important. Take a few classes with different instructors to get a feel for how classes are structured. Consider class size since you’ll be more likely to receive individual instruction in classes with fewer students.
Classes are sometimes grouped into categories such as speed, endurance, or power. Fusion classes are popping up that combine indoor cycling with:
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- boxing
- Pilates barre circuits
- boot camp
- HIIT (high-intensity interval training)
- gaming
Cost and Duration
Consider the price and decide if it’s in your budget. Most classes are around $25, and you can usually get a better deal by purchasing a package. A standard class is 45 minutes, but class lengths can vary.
Etiquette and Safety
Here are a few reminders of things you should and shouldn’t do in an indoor cycling class in order to remain courteous and get the most out of your workout.
- Be punctual: Be on time so you’re not interrupting a class that’s in session. Arrive early if you’re new to indoor cycling, need help setting up your bike, or need to talk to the instructor about any injuries or medical conditions.If you need to leave class early, arrange this ahead of time and choose a bike by the door.
- Get set up: Make sure your bike seat and handlebars are in the correct position. Ask the instructor to help if you’re unsure.
- Hydrate: Stay on top of your fluid game. Drink plenty of water before, during, and after class to replenish the fluids you’ll lose through sweat and exertion.
- Lose the electronics: Don’t use headphones, a phone, or a Kindle during a class. Focus on your ride and listen to the music that’s provided as well as the verbal instructions.
- Hinge at your hips: Forget all the advice to stand up straight, as this can injure your knees and back. Bend at your hips to bring your upper body in front of your hips. At the same time, draw your shoulders away from you ears to prevent yourself from tensing up and hunching over.
- Listen to your body: Be careful not to push yourself too hard, especially in the beginning. While you can try to keep up with the class, you also have to listen to your own body. This is especially important if you have any injuries or medical concerns that could interfere with cycling.
Staying Hydrated
Make sure to drink plenty of water leading up to each cycling session. Drinking water in the days before and after helps you stay hydrated.
Balancing Spin with Other Activities
If you have a desk job and already spend a lot of time sitting, make sure to balance indoor cycling classes with other activities, like stretching, strength and resistance training, and exercises where you move your body through your full range of motion.
Gradual Progression
Taking a moderate approach is the best way to stay safe and avoid injury. Build up slowly so that you don’t risk burning out by pushing yourself too hard, too soon.
It’s normal to feel especially fatigued and sore after the first few classes, but you may find that you’re able to withstand longer and more intense periods of cycling. Talk to your doctor if you have any concerns.
Finding Spin Classes Near You
Most gyms offer indoor cycling classes, and you can search here for ones in your area. Using an app such as MINDBODY is especially useful when you’re traveling or new to an area. SoulCycle is one of the original boutique studios and can be found in most major North American cities. Other popular chain studios include:
- CycleBar
- Equinox
- Flywheel
- Cyc
Cycling at Home
For a $2,245 investment, you can buy your own Peloton bike and do classes via video stream at your home.
Riding on Your Terms
It all comes down to a matter of personal taste and preference. If you want to splurge on classes at a boutique gym that offers scented towels, body sprays, and a steam room, by all means do it, especially if those perks motivate you to work out more frequently. If a bare-bones gym is more your style and you’re there for the grit, go for it. With access to a stationary bike you can always create your own routine.
The Social and Community Aspects
You have the chance to meet new people and build a sense of community. The energy of the group may help you push yourself harder. You might even meet some friends with whom to take a wheatgrass shot after class in a celebration of your hard work.
Additional Benefits
- Indoor cycling can improve your overall physical fitness by building strength and cardiovascular endurance.
- Classes can also help boost your mood and provide you with a healthy, enjoyable activity.
- After pushing yourself to the max in indoor cycling classes, a bicycle ride can be a leisurely, enjoyable activity, plus you’ll be more adept at riding.
Potential Drawbacks
Indoor cycling classes can be on the expensive side, especially if you choose a class with a popular instructor and special equipment, but the benefits can make the cost worth it. To see results, commit to doing three to six classes per week for a period of several months. Keep up with the classes in order to continue reaping the benefits.