What is Spinning/Cycling?

Maybe your friends won’t stop talking about their new love for spinning. Or maybe you’ve walked past a cycling class at the gym and found yourself intrigued by the upbeat music and synchronized pedaling.

Whatever piqued your curiosity, you’re not the first to ask what there is cycling class, right?

In a nutshell, a cycling class (often called a spin class) is an indoor group fitness class led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, providing a heart-pumping cardio workout in a fast-paced, high-energy environment.

Wondering if a spinning class is right for you? We’re sharing all the details of what this high-energy heartburner consists of to help you decide.

What Indeed Do you attend cycling classes?

If you want to walk into the classroom like a pro on day one, we’ll understand. Here’s what you can expect in a typical cycling class:

• Warm-up – You’ll start with a short warm-up that includes light pedaling to slowly raise your heart rate and loosen up your muscles.
• Intervals – You will then pedal for about 40 minutes in a series of intervals. This can include intense sprints or hill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
• Cooling – After completing your core workout, your instructor will take you through a 5-10 minute cool down, during which you will slow down your pedaling significantly and your heart rate will return to normal. You can also do some light stretches to reduce post-workout muscle soreness and improve muscle range of motion.

Benefits of Spin Class

If you need a little more convincing before jumping into a bike race, that’s okay. There are many benefits that come with incorporating spinning into your regular workout routine, including:

• Improving the endurance of the cardiovascular system – Cardiovascular endurance is your body’s ability to supply oxygen to the muscles during prolonged physical activity. ​​​​​​While you may not be able to keep up with your instructor during the first few sessions, you will notice that your endurance improves over time, allowing you to keep up for longer stretches, ultimately increasing your cardiovascular endurance. .
• Strengthening leg muscles – As you maneuver through different levels of resistance and speed, you thoroughly train your entire lower body. Each downward swing engages your glutes, quads and calves, while the upward swing targets your hamstrings and flexors.
• Burning calories – A 45-minute cycling session can burn 350 to 600 calories—or more—depending on factors like your body composition and the intensity of your workout. It’s just as effective as a 45-minute run, but with less stress on the joints.

Can a beginner cycle?

Of course! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. There are often classes better suited to beginners, such as Intro to Cycling or Rhythmic Spin (more on that below).

However, if your gym only offers one or two types of classes per week, you can always let your instructor know that you’re new to cycling and they’ll help you make changes as you go.

Types of cycling activities

Not sure what type of cycling is right for you (or what types even exist?) Some common cycling styles include:

• Endurance – These classes are designed to increase your endurance and cardiovascular system. They maintain a steady pace for longer periods, making them suitable for all fitness levels.
• Rhythmic – In high-energy rhythmic cycling classes, the music often incorporates upper body movements and choreography. They are the perfect choice for those who love an electric atmosphere and want to have fun while burning calories.
• High Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin class maximizes the number of calories burned in a shorter amount of time. Throughout the session, you’ll focus on intense bursts of pedaling followed by short recovery periods.
• Fusion – If you’re interested in combining strength training with cardio, a fusion spin class might be just the thing for you. During the class, you’ll alternate between riding the bike and performing weight and bodyweight exercises off the bike for a full-body workout.

Get your spin on a cycling class with Chuze Fitness

Spin classes are a great way to change up your regular fitness routine. They help build muscle, provide serious cardio, and can keep your metabolism going for up to 14 hours after you’re done. It feels like a win-win –to win.

At Chuze Fitness, we have a variety of classes and activities you’ll love, from indoor cycling and strength training to pickleball and lap swimming. No matter where you are in your fitness journey, we have the equipment, support and expertise to make every workout feel like a win.

Come see for yourself with a free pass for 7 days.

Ready to experience Chuze for yourself? Check out ours Gyms in San DiegoCypress, Fontana and more! Find the nearest location near you and start exploring our amazing facilities today!

Sources:

NIH. Effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed muscle soreness: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/

Riding a bicycle. Different types of cycling training and how they improve fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/

Business Insider. Why you should try indoor cycling – a low-impact workout with big benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6

NIH. 45 minutes of intense exercise increases the metabolic rate for 14 hours. https://pubmed.ncbi.nlm.nih.gov/21311363/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and enjoys hot yoga, snowboarding, and all things wellness.