Spin into Shape

Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end?  You can’t give up.  Not far in the distance you can see the top of the hill.  Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.

All of a sudden you’re pulled back to reality.  The instructor tells the class to release the resistance, sit back, and recover for a few minutes.  Welcome to indoor cycling or spinning as it is also called. 

Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity.  Indoor cycling classes are offered at many health clubs around the world.  So what is so great about riding a stationary bike?

First of all cycling classes are designed to imitate an outdoor riding experience.  Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included.  The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance.  The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages. 

A 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity.  Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park.  You have to sweat.  Cycling classes are raved about because they are an excellent form of interval training.  Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat.  Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling

or other activities such as running or walking. 

The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride.  The workout includes a warm-up, working portion, cool-down and stretch.  During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance. 

The class is performed to music, which is a fantastic motivator.  Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride.  The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery. 

If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again.  The beauty of the class is that you can go at your own pace.  You’re in control of the resistance.  You can add as much or as little as you like depending on your comfort zone.  Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest.  Some days may be easier than others so listen to your body and progress slowly. 

I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now.  I taught classes throughout college at Johns Hopkins athletic center and at various gyms. 

One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class.  By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.  Indoor cycling at the local gym is a great way to stay in shape, socialize with friends, and maintain a healthy lifestyle all year round.