Maybe your friends won’t stop talking about their newfound love for spinners. Or maybe you walked past a cycling class at your gym and were intrigued by the upbeat music and synchronized pedaling.
Whatever piqued your curiosity, you’re not the first to ask what is cycling class, right?
In a nutshell, a cycling class (often called a spin class) is an indoor group fitness workout under the guidance of an educated and certified cycling instructor. Participants ride indoor bikes designed to mimic outdoor cycling, providing a heart-pumping cardio workout in a fast-paced, high-energy environment.
Wondering if a spin course is right for you? We’re sharing all the details on what this energy cardio burner consists of to help you decide.
What Really Happening at a cycling class?
If you want to walk into class like a pro that first day – we get it. Here’s what to expect in a typical cycling class:
- Heating – You will start with a short warm-up that includes light pedaling to slowly raise your heart rate and relax your muscles.
- Intervals – Then you will press the pedal all the way for about 40 minutes in a series of cycle intervals. This can include high-intensity sprints or hill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
- Cooling – After completing the main workout, your instructor will guide you through a five to 10-minute cool-down, where you will significantly slow down your pedaling and your heart rate will return to its natural rhythm. You can also perform light stretches to reduce muscle soreness after exercise and improve muscle range of motion.
Advantages of Spin Class
If you need a little more convincing before jumping into cycling, that’s okay. There are many benefits that come with incorporating spin classes into your regular exercise routine, including:
- Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to supply muscles with oxygen during sustained physical activity. Although you may not be able to keep up with your instructor during the first few hours, you will notice that your endurance improves over time, allowing you to endure longer stretches, which ultimately increases your cardiovascular endurance.
- Strengthening leg muscles – As you maneuver through different levels of resistance and speed, you thoroughly exercise your entire lower body. Each down stroke works the glutes, quads and calves, while the up stroke targets the hamstrings and flexor muscles.
- Burning calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories—or more—depending on factors like your body composition and exercise intensity. It’s just as effective as a 45-minute run, but with less stress on your joints.
Can a beginner take a cycle course?
Absolutely! Another advantage of spin courses is that you can choose from a variety of courses when you sign up. There are often courses more suitable for beginners, such as Intro to Cycling or Rhythmic Spin (more on that below).
However, if your gym only offers one or two types of training per week, you can always let your instructor know that you’re new to cycling, and they can help you make adjustments as you ride.
Types of cycling courses
Not sure what type of spin class is right for you (or what types even exist?) Some common styles of spin classes include:
- Endurance – These classes are designed to increase your stamina and cardiovascular endurance. They maintain a steady pace for longer periods, making them suitable for all fitness levels.
- rhythmically – Accompanied by high-energy music, rhythmic cycling classes often include upper body movements and choreography. They are the perfect choice for those who enjoy an electric atmosphere and want to have fun while burning calories.
- High Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin training maximizes the amount of calories burned in a shorter time frame. During the class you will focus on intense bursts of pedaling followed by short recovery periods.
- Fusion – If you’re interested in combining strength training with cardio, a fusion spin class might be just the thing for you. During class, you’ll alternate between cycling on the bike and performing weight and bodyweight exercises off the bike for a complete full-body workout.
Spin on a cycling class with Chuze Fitness
Spin classes are a great way to change up your usual fitness routine. They help build muscle, give you a serious cardio workout, and can boost your metabolism for up to 14 hours after you’re done. That seems like a win-win-win.
At Chuze Fitness, we have a variety of classes and activities you’ll love, from indoor cycling and strength training to ball and lap swimming. No matter where you are on your fitness journey, we have the equipment, support and expertise to make every workout feel like a win.
Come and see for yourself with free 7-day ticket.
Are you ready to experience Chuze? Check out ours gyms in San DiegoCypress, Fountain and more! Find the nearest location near you and start exploring our amazing facilities today!
Sources:
NIH. Effectiveness of post-exercise stretching in short- and delayed recovery of strength, range of motion and delayed muscle soreness: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/
Cycling. Different types of cycling exercises and how they improve fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/
Business Insider. Why you should try indoor cycling — low-impact exercise with big benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6
NIH. A 45-minute vigorous workout increases your 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. She has had a 25+ year 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.
