Maybe your friends won’t stop talking about their new love for spin classes. Or maybe you’ve stopped by a cycling class at your gym and been intrigued by the upbeat music and synchronized pedaling.
Whatever has piqued your curiosity, you’re not the first to ask, what is A cycling class exactly?
In short, a cycling class (often called spin class) is an indoor group fitness session. Led by a trained and certified cycling instructor.. Participants ride stationary bikes designed to mimic outdoor cycling, offering a fast-paced cardiovascular workout in a fast-paced, high-energy environment.
Wondering if a spin class is right for you? We share all the details of what this energetic cardio burner consists of to help you decide.
That Actually What happens in a cycling class?
If you want to walk into class like a pro that first day, we understand. Here’s what you can expect in a typical cycling class:
- Heating – You will begin with a brief warm-up that involves light pedaling to slowly increase your heart rate and relax your muscles.
- Intervals – Next, you will press the pedal to the metal for about 40 minutes in a series of cycling intervals. This may include high-intensity sprints or uphill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
- Cool down – After completing the main workout, your instructor will guide you through a five to 10-minute cool down, where you will significantly slow your pedaling and return your heart rate to its natural rhythm. You can also do some light stretches to reduce post-exercise muscle soreness and improve your muscles’ range of motion.
Benefits of a spinning class
If you need a little more convincing before jumping on the cycling bandwagon, that’s okay. There are many benefits to incorporating spinning classes into your regular exercise routine, including:
- Improve cardiovascular endurance – Cardiovascular endurance is the body’s ability to supply oxygen to the muscles during sustained physical activity. While you may not be able to keep up with your instructor during the first few classes, you will notice your endurance improving over time, allowing you to maintain the pace for longer stretches and ultimately increasing your cardiovascular endurance.
- Strengthening leg muscles. – As you maneuver through different resistance levels and speeds, you are giving your entire lower body a thorough workout. Each downward movement works the glutes, quads, and calves, while the upward movement targets the hamstrings and flexor muscles.
- burn calories – A 45-minute cycling class can burn between 350 and 600 calories, or more, depending on factors such as body composition and training intensity. This is just as impactful as running for 45 minutes, but with less stress on your joints.
Can a beginner take a cycling class?
Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. There are often classes more suitable for beginners, such as Introduction to Cycling or Rhythmic Spin (more on this below).
However, if your gym only offers one or two types of sessions per week, you can always let your instructor know you’re new to cycling and they can help you make modifications as you progress.
Types of cycling classes
Not sure what type of spin class is right for you (or what types exist?). Some common styles of cycling classes include:
- Endurance – These classes are designed to increase your endurance and cardiovascular endurance. They maintain a constant pace for longer periods, making them suitable for all fitness levels.
- Rhythmic – Set to high-energy music, rhythmic cycling classes often incorporate upper body movements and choreography. They are the perfect choice for those who enjoy an electric environment 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 period of time. Throughout the class, you’ll focus on intense bursts of pedaling followed by short recovery periods.
- Fusion – If you are interested in combining strength training with cardiovascular exercise, a spin fusion class could be your style. During class, you’ll alternate between riding the bike and performing weighted and bodyweight exercises off the bike for a complete, full-body workout.
Take a spin in a cycling class with Chuze Fitness
Spin classes are a great way to change up your usual exercise routine. They help build muscle, are a great cardiovascular workout, and can keep your metabolism revving for up to 14 hours after you’re done. That feels like a win-win situation.gain.
At Chuze Fitness, we have a variety of classes and activities you’ll love, from indoor cycling and strength training to pickleball and swimming. No matter what stage of your fitness journey you are at, we have the equipment, support and experience to ensure every workout feels like a victory.
Come see for yourself with a free 7 day pass.
Sources:
NIH. The effectiveness of post-exercise stretching on delayed and short-term recovery of strength, range of motion, and delayed-onset muscle soreness: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/
Ride a bike. The different types of bicycle workouts and how they improve fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/
Insider business information. Why you should try indoor cycling: a low-impact workout with important benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6
NIH. A vigorous 45-minute exercise session increases 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. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
