By Katie Pierson, Certified Spinning® Instructor & Personal Trainer.
Perhaps you are curious about the hype that revolves around the world of indoor cycling. This
The Benefits of Indoor Cycling / Spinning
Cycle classes, also known as Spin classes*, offer many benefits that provide more than just a slimmer physique. Indoor cycling classes offer health and mental benefits, as well. Below is a selection of benefits, for both ladies and men, that might surprise you from this type of training.
Fitness Levels Welcome
You do not need to be an elite athlete to participate in indoor cycling. Riders of all
Every Ride is Different
You might find yourself climbing a massive hill or sprinting to the finish line during a ride. The ability for the training stimulus to frequently change within this workout keeps your ride not only challenging but fun. The training stimulus refers to the stress that is applied to the body. In indoor cycling, riders can easily adjust resistance and cadence (also known as pedal speed) throughout the workout to increase or decrease the workload. Therefore, no two workouts are ever the same. As a rider continues to improve, their overall
Meditation and Yoga are not the only workouts around that can reduce stress. A cycle class decreases the stress hormones adrenalin and cortisol while increasing endorphins such as serotonin, norepinephrine, and dopamine that are considered mood elevators.
This great workout torches between 400-600 calories in only sixty minutes. Of course, calorie expenditures depend on factors such as the intensity of the workout, age, and weight. This intense workout scorches calories without the extreme wear and tear on your joints associated with high-impact exercises.
Easy on Joints
If you find that your knees ache after a run, spinning is a viable alternative. Since spinning is a low-impact exercise, it allows for less impact on joints. With any low-impact exercise, it is essential to understand that you will need to increase your resistance and cadence to increase the intensity.
Related: Benefits of Cycling for Women
Strengthens Your Lower Body
One of the most critical factors of an indoor cycling workout is the amount of resistance or workload you apply to your
A common mistake that I find with new riders taking my class is the fear of adding the appropriate amount of resistance. Resistance in class not only helps to build lean muscles, but it also protects knee joints and can help support your body out of the saddle, allowing better riding form.
Increases Aerobic Capacity and Heart Health
Cycling is beneficial to the entire body as it improves aerobic capacity and heart health. According to a 2019 study, when participants engaged in 2-3 workouts per week, their aerobic capacity increased between 8-10.5% of their VO2 Max. In the same study, participants decreased their LDL and blood pressure while raising HDL. When combining indoor cycling with a healthy diet, health improvements were seen as early as three months and increased at a higher rate after six months.
Your Ride, Your Way
Whether you are the type of person that loves to be part of a packed class or prefers to work out alone, many different opportunities are available. Most
Part of a Team
There is also something about a dimly lit room, great music, and a group of people that want you to succeed. Indoor cycling communities foster enthusiasm. Everyone from classmates to the instructor encourages you to reach new levels within your workout through positivity and support. Finding the right environment helps drive consistency and success.
Overcoming Common Indoor Cycling Pitfalls
Just as in any new program, at times, there is potential for apprehension. Below we address a few common indoor cycling pitfalls and how to navigate through them quickly.
Equipment and Availability
One issue you might encounter is having access to the equipment. Unfortunately, this is not an activity that can be done anywhere but does require a
Suppose the thought of dropping a considerable amount of money on an indoor cycling
If you are not interested in owning a piece of equipment, you can find many cycling classes at
A little saddle soreness for ladies and men when first starting is typical, but severe saddle soreness can make it where you never want to ride again. I almost never returned after my first class due to my saddle soreness associated with an improper
If you find that you are still a little tender after a few rides with the proper form and set-up, you might want to consider another solution. Cycling shorts or bibs provide a padded chamois that decreases the discomfort of the
Indoor cycling is a challenging yet rewarding
Chavarrias, Carlos-Vivas, Collado-Mateo, & Pérez-Gómez. (2019, August 1). Health Benefits of Indoor Cycling: A Systematic Review. Retrieved June 1, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722762/