What is spin/cycling class?

Maybe your friends won’t stop talking about their newfound love for spin classes. 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 wonder, what is cycling class, right?

In a nutshell, a cycling class (often called a spin class) is an indoor, group fitness session led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, providing a heart-pumping cardio workout in a fast-paced, high-energy environment.

Wondering if a spin watch is right for you? We’re sharing all the details on what this energy cardio burner consists of to help you decide.

what Indeed Happening at a cycling class?

If you want to walk into class like a pro on that first day—we get it. Here’s what to expect in a typical cycling lesson:

• Warming up – You’ll start with a short warm-up that includes light pedaling to slowly raise your heart rate and relax your muscles.
• Intervals – You will then put the pedal to the metal for about 40 minutes in a series of interval cycles. This can include high-intensity sprints or hill climbs. Your instructor may also incorporate sitting and standing positions to engage different muscle groups.
• Cool down – After completing the main workout, your instructor will guide you through a five to 10-minute cool-down, during which you will slow down your pedaling significantly and your heart rate will return to a natural rate. You can also do some light stretches to reduce muscle soreness after exercise and improve the range of motion of your muscles.

Advantages of the Spin class

If you need a little more convincing before jumping on the bike bandwagon, 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 your muscles with oxygen during sustained physical activity. Although you may not be able to keep up with your instructor during the first few classes, you will notice that your endurance improves over time, allowing you to last longer, which ultimately increases your cardiovascular endurance.
• Strengthening leg muscles – As you maneuver through different levels of resistance and speed, you give your entire lower body a thorough workout. Each downward stroke works your glutes, quads and calves, while the upward movement targets your hamstrings and flexors.
• Burning calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories – or more – depending on factors such as your body composition and exercise intensity. It’s just as impactful as a 45-minute run, but with less stress on the joints.

Can a beginner do a cycle cycle?

Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. There are often classes 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 sessions per week, you can always let your instructor know that you’re new to cycling, and they can help you make modifications as you go.

Types of cycling lessons

Not sure what type of spin class is right for you (or what types even exist?) Some common styles of cycling 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.
• Rhythmic – Along with energetic 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 class maximizes the amount of calories burned in a shorter time frame. Throughout the class you will focus on intense bursts of pedaling followed by short recovery periods.
• Fusion – If you are interested in combining strength training with cardio exercises, a fusion spin class may be just the style for you. During the class, you’ll alternate between cycling on the bike and performing weight and bodyweight exercises off the bike for a complete full-body workout.

Take a spin in a cycling class with Chuze Fitness

Spin classes are a great way to change up your usual fitness routine. They help build muscle, pack a serious cardio punch, and can keep your metabolism revved 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 pickleball 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 a free 7-day pass.

Are you ready to experience Chuze for yourself? Check out ours gyms in san diegoCypress, Fountain and more! Find the nearest location near you and start exploring our amazing content today!

Sources:

NIH. Efficacy of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed-onset 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 training 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, California and loves hot yoga, snowboarding and all things wellness.