Spinning Cycle Workout

Spinning, or indoor cycling, is type of aerobics class that combines cardio exercise and strength training. Spinning is a great exercise for any fitness level, from beginners to advanced, as you can go at your own pace and build up your strength gradually. Most gyms offer spinning classes these days, given by certified instructors. For more information on spinning, read on.

  1. Finding a Class

    • First, check your local gyms to see which ones offer spinning classes. Then, call or pay them a visit to see if they will offer the first class free to nonmembers, so you can try spinning before you commit to a gym membership. If you already have a gym membership, find out when they hold spinning classes. Also, find out if your gym requires you to sign up to reserve a bike beforehand, or if bikes are assigned on a first-come, first-served basis. If this is the case, be sure to arrive early so you can get a bike.

    Getting the Right Equipment

    • Be sure to wear comfortable and breathable clothing, as you'll get hot during your workout. The best shoes for spinning have Velcro straps, rather than laces, so they won't get caught in the bike's wheel. You can also buy attachments so your shoes slot into the pedals, ensuring your feet stay in place during the workout. For added comfort, buy a padded bike seat or even padded bike shorts. The most important advice is to bring plenty of water (at least two bottles) and a towel if your gym does not provide them.

    The Bike

    • When you first get to class, familiarize yourself with the spinning bike. There is a knob, usually under the handlebars, that adds or reduces resistance, which you will use throughout the class. There will also be a brake, which is sometimes activated by pulling a lever above the resistance knob, and sometimes by pulling the knob itself. Make sure you know where these are, as you will need them.

    Adjusting the Bike

    • Before getting on the bike, make sure it's correctly adjusted. Ask your spinning instructor for help with this. Stand next to the bike and lift your knee at a 90-degree angle, as if you were about to get on. The seat should be level with your hips when you stand in this position, so adjust it up or down until it's in the correct position. The seat moves backward and forward, so you can also adjust it to where it feels comfortable.

      The handlebars move up and down, and should be slightly above your seat. On some bikes, the handlebars also move backward and forward. Make sure the handlebars aren't too close, but also not so far away that you feel strained when reaching for them.

    The Class

    • Get on the bike and start pedaling in order to warm up. You may want to get to class at least five minutes early to warm up. When class starts, your instructor will start the music and tell you what to do. The instructor may have you stand up and sit down rapidly (or "jump"), sprint, climb a hill or change hand positions. If it's your first time at a spinning class, take it at your own pace; if you push yourself too hard the first few times, you'll be in pain later. As you spin, be sure to drink plenty of water.

    Stretching

    • Spinning classes generally last about an hour. When the class is over, your instructor will have the whole group do a series of stretches. It is very important to participate in these stretches, as you will be sore later if you don't. Do some extra stretches when you get home and throughout the day. And no matter how hard it was, be sure to go back, because once you get used to spinning and see the results, it will all be worth it.