Spinning: indoor cycling for fittness and fun

In a typical class a group of 20 to 30 people are lead by a single instructor through a series of routines on a stationary bike (more on those later).

As with any exercising class, you begin with a warm up. This usually consists of putting some resistance on your bike and pedal at a medium to high pace. This will help you to warm up your muscles and get into a rhythm.

Then comes the real workout. Using music, enthusiasm and motivation, most instructors will lead you through an interval ride, a routine that includes climbing, running and sprinting while you jump, sit or stand on your bike. The music is being used as a guideline to your pedal stroke, where the beats of the song dictate the speed. The music is chosen specifically for the routines and helps you to maintain a constant cadence. The music used can be anything: from hard rock to techno, from dance to pop.

After the hard (but fun!) stuff comes the cooling down where the music is at a medium pace and you give your muscles some time to relax. After the cooling down period you get off your bike and start stretching.

After that it depends on the sort of spinning class you participated in. Some gyms offer just the one hour spinning class, while others spend 45 minutes on the actual spinning and the remaining 15 on core and upper body exercises to get a full body workout.

Everybody knows that exercise is good for you and since spinning is an exercise routine it's just that. But to be more specific:

1) It's a great aerobic activity. You burn around 400-600 calories in 40 minutes.
2) Strengthens the lower body muscles.
3) It tones the quadriceps and hamstrings.
4) Works the back, core and hips.
5) Using the heart rate monitor helps you to keep your exercise at the top of your own level.
6) Time efficient: classes take about an hour so you get a great workout in a short time span.
7) Easy to learn; it's like riding a bike!

But the greatest benefit of all is that it's enjoyable and fun! And as a bonus you get to meet people who enjoy spinning as much as you do.

Regular, comfortable workout clothing, a towel and water bottle is all you need. The water bottle is for hydration. It's recommended to drink about 40 ounces (1 liter) of water during a class. The towel is just handy to wipe away the sweat.

But a Spinning class can be enhanced if you invest in some specialized gear.

Tops

Any shirt will do, but getting a moisture wicking shirt clearly is more comfortable. Moisture is transported away from the body, keeping you cooler, more comfortable and dry.

Shorts

A bicycle short clearly benefits a comfortable ride. These shorts come in all sizes, colors and material. Be sure to pick one that fits well in order to minimize chafing.

Shoes

Most Spinning bikes are equipped with 2 sided pedals. One side has toe clips which you can fasten by pulling the strings. On these you can use any type of shoe. The other side has clipless receptacles where you can use regular cycling or specialized spinning shoes. Cycling and Spinning shoes are designed to keep your feet in an optimal position while pedaling which in turn leads to a more comfortable ride.

Heart monitor

A heart monitorcan be beneficial to your training. It's an accurate way of keeping track of your heart rate. That helps you to keep in your target heart rate zone and shows your progress. It will also keep you safe. Exercising too hard increases the risk of injury and a heart monitor can warn you if you exceed your safety zone.

This gear enhances the workout. But the most important thing to bring is a positive mindset. Be open to the way this workout can help you get fit and you'll enjoy it tremendously.

A Spinning bike is not your average exercise bike. It's a stationary bike especially designed to stand the rigors of the workout.

Features usually include:

- Adjustable seatpost with slider for vertical and horizontal adjustments.
- Height adjustable handle bars with water bottle holders.
- Resistance knob.
- Pedals with toe clips on one side and clipless receptacles (SPD-compatible) on the other.
- Special designed crank systems.
- Weighted flywheel for resistance.

The official Spinning site recommends bikes from Startrac and those are the ones most used in certified Spinning centers. Schwinn, Bodycraft and Fitnex are a few other manufacturers.

X-Tremely Fun

Mindy Mylrea:
Super Cycle:
The Best Ride in Town

Robert Sherman:
Cycle Challenge

Cycle Reebok:
Foundations and Interval Training with Robert Sherman

Overall spinning is a very safe sport, but as with any exercise there is the risk of getting injured. Most injuries sustained are in the lower back or knees. However much of that risk can be reduced by a proper bike setup (more on that below), learning the right techniques and by pacing yourself.

A spinning instructor can help you set up the bike properly to have the perfect fit. This helps you create the proper form and helps you get the full benefits of the movements. More importantly, it minimizes the risk of injury.

Proper technique in Spinning is essential. The benefits of the workout are lost when not using the right form and the risk of injuries increases. Learn the movements first before moving on. The goal is to stay in control and focus on your form (and of course have loads of fun doing it).

Getting fitter means pushing yourself and that's a good thing. But most important is setting your own goals. Spinning is not a competition: it's you enjoying the ride while working on your physical self. If you strain yourself too much you risk injury.

It's also very important to hydrate yourself properly. You'll sweat a lot while doing this type of exercise and you'll need to replenish that loss of water. It's recommended to drink 40 ounces (1 litre) of fluid during a class.

If you have experienced any heart problems in the past, you may want to consider skipping this workout. Because of its high intensity your heart can start racing in a hurry. A good heart monitor can help you control this, but there is a risk.

If you have any doubts, talk to the professionals at your local gym or consult a doctor.

It is possible to create a Spinning setup at home. You wouldn't have to pay the monthly gym fees, spend time commuting there and you can schedule the exercise when it's convenient to you. But when you decide to go for a home setup there are some things you have to keep in mind.

As mentioned proper technique is essential to this form of exercise. When not done correctly it leads to a less beneficial workout and increased injury risk. Spinning instructors are certified professionals. Their goal during group lessons is to provide you with the best possible experience. Not only do they aim for the best workout, but also on giving you tips on form and bike setup. It is highly recommended that you only do this at home when you're either an instructor yourself or have been doing this for a while and you've mastered the techniques.

Knowing how to device a proper workout is something you have to learn from experience. You need to arrange the right music for the routines and have a logical build up. Again, if you're planning on doing this at home, make sure you have the experience or the workouts will just not have the proper effect.

The material you use is also important. The strain that's being put on the bikes during the workouts is tremendous, so you have to make sure you have a proper Spinning bike. It's no coincidence that gyms invest in good materials. As mentioned Spinning.com recommends bikes from Startrac but there are some good alternatives. It's important to look for a high quality bike. Being cheap doesn't pay here: you don't want a bike where a pedal or crank breaks during a workout. Below you will find some good options.

Spinner® Fit Spin Bike with 4 Spinning DVDs

Phoenix 98623 Revolution Cycle Pro II Exercise Bike

Schwinn IC Evolution SR Indoor Cycling Bike

But what you're really missing out on is the group experience and the motivation that it can bring. An optimal workout has been prepared for you, with stimulating music and you're joined by people who enjoy it as much as you do. And that's something you just can't recreate at home.

Spinning.com : the official site. Here you find all the information you need including training tips and a directory to find an official Spinning center in your neighborhood.

The Wikipedia page on Spinning/indoor cycling.

RPM is another indoor cycling program. It's licensed by Les Mills.