The spinning trend has taken the fitness world by storm, with studios offering high-energy, music-driven workouts that promise transformation. Spin classes offer a unique and effective approach to weight loss that may just shock you. But is spinning truly effective for weight loss? Let's dive into the benefits, considerations, and how to maximize your results.
The Allure of Spin: Why It's More Than Just a Workout
Spin classes have become a popular and widely adopted form of fitness for several key reasons. Studios like SoulCycle and Flywheel have been ruling the fitness space for years, and the craze has only expanded: You can also have some friendly team competition at Swerve, or even cycle in the water at Aqua. Aside from the camaraderie, awesome tunes, and the instructor telling you exactly what to do for 45 minutes, spin classes promise transformation, and because of the enthusiasm, top-20 dance hits, and affirmations shouted to participants by the instructor, they're never monotonous. It's the ideal workout for burning calories, strengthening muscles, and improving your endurance.
Spin for Weight Loss: How Effective Is It?
Yes, spinning is an excellent way to incorporate more exercise into your routine if you're looking to lose weight sustainably and healthily. Research by Daejeon Health Institute of Technology studied participants through a 16-week spinning program and found significant changes in their body composition and fat loss. They also found improvements in the participants' endurance, strength, flexibility, and agility. The study even goes so far as to say that spinning is a better workout than cycling for those whose primary goal is to lose weight. The results showed that spinning participants reported self-defined positive changes in body composition and fitness over 16 weeks, more so than the general cycling group.
An intense spin class can push your heart and lungs to the limit! As previously mentioned, spin classes are a form of HIIT or high-intensity interval training. This type of training initiates what is commonly referred to as the afterburn effect.
Depending on the consistency and intensity, yes, this popular workout can certainly support your weight loss efforts. On average, women who cycle for an hour and a half per week tend to have a lower body weight (about two pounds less) than non-cyclers, according to a 2018 study in the European Journal of Obesity. Weight, BMI, waist circumference, and body fat percentage also decrease the more you bike-and combining your weekly cycling workouts with two and a half hours of walking per week may be even more beneficial for weight loss, the study found.
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Calorie Burn: The Engine of Weight Loss
When it comes to spinning for weight loss, one of the main benefits is the calorie-burning potential. "Spin is a high-intensity cardiovascular exercise, which essentially can burn a significant number of calories in a relatively short period of time. Throughout a spin class, you engage in continuous energy output, while also working at varying intensities and resistance levels," explains Cowan, who is also a master trainer at Third Space London. As a keen spinner myself, I often burn between 400 and 500 calories per 45-minute session. "An average spin class burns between 400 and 600 calories," says Will Torres, fitness expert and founder of Willspace, a personal training studio in New York City. "Spin three times a week and you torch up to 1,800 calories, but a pound of fat is equivalent to 3,500 calories.
Indoor cycling, also known as spinning, is an excellent form of exercise that can effectively burn calories and promote weight loss. One of the primary ways indoor cycling helps burn calories is through its intense cardiovascular nature. During a cycling session, your heart rate increases significantly, causing your body to work harder and burn more calories. Furthermore, the continuous pedaling motion engages large muscle groups in the lower body, such as the quadriceps, hamstrings, and glutes. HIIT also helps to burn more calories in less time compared to traditional steady-state cardio exercises. This is because the high-intensity intervals push the body to its maximum capacity, resulting in a higher calorie burn.
Beyond Calories: The Holistic Benefits of Spinning
Aside from weight loss, spin classes offer many physical benefits, spin can also protect you against some adverse health conditions.
Improved 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. Regular biking (whether at the gym or on the trail) may help lower your blood pressure, insulin levels, and your resting heart rate if you do it regularly, he says. In addition to burning calories, indoor cycling can also promote weight loss by increasing overall activity levels. Regular participation in spinning classes can help individuals become more active, leading to a higher energy expenditure throughout the day. Another significant benefit of indoor cycling is its positive impact on heart health. The high-intensity nature of the exercise places a significant load on the cardiovascular system, strengthening the heart muscle and improving overall cardiac function.
Full-Body Workout
Although you could be forgiven for assuming that spin class focus mainly on the legs, this type of exercise does offer a full-body workout. Spin classes work for large muscle groups and improve cardiovascular endurance. "Spinning performed correctly is not just a quad workout," says Cowan. "It engages multiple muscle groups simultaneously, providing a comprehensive full-body workout. The constant pedaling targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. Additionally, the upper body is engaged through the handlebars, helping to improve core strength and stability." Indoor cycling is a total-body workout and works all of the major muscle groups.
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Low-Impact Exercise
Spin achieves a low-impact status because your body weight is supported by the bike itself, rather than your body taking the brunt of the weight and impact associated with other exercise activities. Because spinning is a low-impact workout, it's just as great of a workout for older adults as it is for trained athletes. It’s ideal for people who want a cardio workout without putting too much stress on their joints.
Mental Well-being
In an intense spin class, rhythmic nature can reduce stress and anxiety, boost mood, and enhance overall mental well-being. Space to pedal away your thoughtsWorking 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. Build mental strength Much of what we do physically lies in what our thoughts tell us we can do. 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.
Community and Motivation
Participating in ride classes provides a sense of community and motivation. 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.
Maximizing Weight Loss with Spin: Key Strategies
If you’re trying to lose weight, cycling at varying levels of intensity throughout the week may be a solid strategy. People who combined moderate-intensity workouts and high-intensity interval training (HIIT) over the course of 24 weeks lost six pounds more than the group that only completed only moderate-intensity workouts, according to a 2021 study in Obesity. So if you’re going for a leisurely bike ride in the park one day, followed by a HIIT-style spin class the next, you may be more likely to see weight loss benefits in the long run.
Focus on Calorie Burn
For those over 40 and approaching menopause, the effectiveness of simply calories in versus calories out (otherwise known as a calorie deficit) is hotly debated. The potential for burning calories will always be a useful tool when it comes to weight loss though and spinning is one of the best workouts for increasing your calorie-burning potential.
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Incorporate Interval Training
Ensure you're doing interval training. "This type of cardio is highly effective for avoiding weight loss plateaus," says Cowan, pointing to one of the most common ways people end up in a calorie deficit but not losing weight. "It elevates your metabolic rate and allows you to burn calories both during and after the workout. Interval training also helps to build endurance, allowing you to sustain higher intensity levels and push your fitness boundaries further."If you're spinning at home, it's important to find a workout plan that can offer this.
Choose a Full-Body Class
Some spinning classes will just focus on riding the bike. Not only can this get a little boring over the session, but it's also limiting you when it comes to doing spinning for weight loss. Many classes now include some upper-body work in the spin session, using light dumbbells normally stored just behind your saddle. After an intense period of work, your instructor may offer a light break from the resistance with dumbbell curls, presses, and pulls of all kinds. Alternatively, some upper-body work may be incorporated on the bike during the session, such as presses on the handlebars.
Find a Class That Works for You
If you're choosing to spin at a studio, it's important to find a supportive environment and community that works for you. This could be classes at certain times, particular instructors you like, or even just the design of the studio. If these factors aren't in place, you're not likely to keep up the habit.
Combine Spinning with Strength Training
Whether it's Pilates as strength training or classic weightlifting, incorporating weight-based resistance into your spinning for weight loss is essential. "While spinning primarily focuses on cardiovascular fitness, which is not to be ignored as part of your weight loss journey, weight training offers unique benefits that can enhance your overall progress," says the trainer. Weight training helps build lean muscle mass, which is metabolically active tissue, meaning it requires more energy (calories) to maintain compared to fat. "By increasing your muscle mass through weight training, you can boost your basal metabolic rate (BMR), which is the number of calories your body burns at rest. This can contribute to weight loss by creating a more efficient calorie-burning machine even outside of your workouts." "Using weights will tone your muscles, making you look smaller," says DiDomenico.
How Often Should You Spin?
If you're new to spinning and you want to lose weight, 20 minutes is really enough to start with, says Cowan. "You do not have to do a whole 45 - 60 minute class to get the benefits." It also depends on how long and how intense the session is, she adds. "As a general guideline, I tend to recommend aiming for three to four cardio training sessions per week max, alongside strength training on other days. All of these cardio sessions can be spin if you wish if you’ve got the bug! But trust me when I say, doing spin and other cardio on the same day, is not the way to go. A mantra for cardio is do less, but do it better." Regular exercise improves health, but excessive intensity and frequency can cause issues. Overtraining occurs when exercise exceeds one’s fitness level without proper rest. To avoid overtraining, listen to your body and consult a certified trainer for personalized advice.
To gain the full benefits, you’ll need to commit to three to six classes per week for a total of 150 minutes. Use a journal or app to track the progress of your fitness goals.
Embrace Small Changes
When it comes to weight loss, every little effort counts. Incorporating indoor cycling into your routine is a great start, but to maximize results, focus on adding small changes to your daily life. For example, take the stairs instead of the elevator or walk or bike to work instead of driving.
Make Healthy Food Choices
While exercise is essential for weight loss, diet plays a significant role as well. Make sure to fuel your body with nutritious foods that support your weight loss goals. Choose whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary drinks and processed snacks, as these can hinder your progress.
Foster a Healthy Relationship with Food
Weight loss should never be about deprivation or strict rules. It's crucial to develop a healthy relationship with food that allows for balance and enjoyment. Instead of labeling foods as "good" or "bad," focus on nourishing your body and making mindful choices. Treat yourself occasionally with your favorite indulgences but do so in moderation.
Considerations and Potential Risks
However, there's always a clause when it comes to working out to lose weight. "There's so much more to sustained, sensible weight loss, the kind that stays off and isn't just a quick fix," says spin instructor and fitness trainer Lucie Cowan, referring to the delicate balance of factors needed to lose weight - like diet, other forms of exercise, more sleep, and less stress, to name a few.
There are several potential risks to consider when incorporating indoor cycling for weight loss. Firstly, improper form can lead to injuries and strain on the joints. Adjustable bike settings should be personalized to fit individual needs, such as seat height and handlebar position. Another risk is the intensity level of the workout. While high-intensity interval training (HIIT) classes can be effective for weight loss, they can also be too intense for some individuals. Overuse injuries are also a concern when it comes to indoor cycling. This is especially true if the same muscle groups are repeatedly targeted without proper rest periods. Common overuse injuries include tendonitis, muscle strains, and stress fractures. Injuries can prevent individuals from exercising altogether, hindering their progress towards weight loss. Excessive cycling can lead to overuse injuries like tendonitis or knee pain. Warm up properly, avoid pushing through pain, and ensure your bike fits correctly.
Who Should Proceed with Caution?
For those over 40, spinning has something of a bad reputation. The argument is that as our bodies change with age, the way we deal with stress changes too. Intense cardio exercise causes stress (physically speaking) and a spike in the stress hormone cortisol comes with it, which is a positive in short bouts. But research by University College London and the University of California confirms that over long periods of time, it may make weight loss harder for various reasons. Natural processes like aging and hormone changes during menopause cause these spikes to come more often, especially during exercise, making it even harder. Joint and orthopedic issues: "Spinning involves repetitive movements which can put stress on certain joints, particularly the knees, and hips," she says. "Individuals with existing joint problems or orthopedic conditions, such as arthritis or knee injuries, should exercise caution before starting spinning." Cardiovascular health: As discussed, spinning is a very high-intensity workout. "While this is beneficial for most, those with underlying cardiovascular conditions, such as heart disease, high blood pressure, or a history of stroke, should be careful here," she says. Fitness level: And on that note, she says, "Spin classes can vary in intensity and difficulty. It's important for individuals, especially beginners or those with lower fitness levels, to start at an appropriate level."
Making Spin Work for You: Finding the Right Fit
Ultimately, the best exercise for weight loss is the one you enjoy. “If you’re spinning because you think it’s going to help you burn body fat but you actually hate it, then spinning is not going to work for you in the long run,” Dr. Seltzer says.
Finding an Instructor
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. Choose a class that targets a particular aspect or mix it up. Classes are sometimes grouped into categories such as speed, endurance, or power.
Class Structure
A Ride class generally lasts at least 30-60 minutes and consists of three stages: warm-up, work phase and cool-down. Ride classes are also highly engaging. One primary reason people need help maintaining their workout routines is boredom or monotony. You may find yourself deeply engaged in the rhythm and carried away by the music, leaving class feeling euphoric.
Studio or Home?
For a $2,245 investment, you can buy your own Peloton bike and do classes via video stream at your home. Cycle on your termsIt all comes down to a matter of personal taste and preference. With access to a stationary bike you can always create your own routine.
Etiquette for Spin Class
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 upMake sure your bike seat and handlebars are in the correct position. Ask the instructor to help if you’re unsure. HydrateStay 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 hipsForget 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. 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.