Spinning

Reviewed By:
Liz Neporent, MA

Spinning Basics

Spinning is an intense aerobic exercise involving a room full of people on stationary bikes, music and the motivating words of an instructor.

During the class you vary your pace - sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

These programs aim to simulate an outdoor bike ride, complete with sprints and hills. But you won't have to worry about any close encounters with harried hounds or testy truckers.

Upside of Spinning

• Spinning burns serious calories.
  
  
• It works your heart and builds butt and thigh muscles.
  
  
• It doesn't involve a lot of coordination, so it's easier to concentrate on your form than in some other types of aerobic classes.
  
  
• You can finish a class, regardless of your fitness level, simply by adjusting your pace or the tension knob on the bike.
  
  
• Spinning offers an alternative to bicyclists when the weather is foul.
  
  
• It's more interesting than just using a stationary bike by yourself.
  

Downside of Spinning

• Spinning doesn't work all leg muscles equally. Without some cross training, you may develop muscle imbalances that lead to injury.
  
  
• Serious Spinning enthusiasts have to watch out for overuse injuries in their knees, hips and lower backs.
  
  
• Rather than adjusting the intensity of their workout, some participants get carried away and go beyond their abilities to keep up with the class.
  
  
• Wouldn't you rather be cycling outside?
  

Is Spinning for You?

This chart can help you see how Spinning fits your goals and lifestyle concerns. 

Spinning Tips

• Riding with an incorrect seat setting can lead to injury. Set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows.
  
  
• Wear the appropriate stiff-soled shoes. Running and aerobic shoes, which are soft-soled, may leave your feet numb by the end of the class.
  
  
• Most Spinning bikes are equipped with a cage for your water bottle cage so you can keep it within easy reach.
  

Liz Neporent, MA on Spinning

Spinning has many benefits, especially a high-calorie burn, but you'll want to avoid muscle imbalance. If Spinning is your main source of exercise, I recommend doing some resistance training workouts that include hamstring (back of thigh), buttock and inner-thigh exercises.

Sometimes people use Spinning as a generic term, but it is a registered trademark. There are also other programs that offer intense group sessions of stationary cycling. These include Studio Cycling, Power Pacing and Body Biking. All of them are great when taught by the right instructor.

iVillagers on Spinning

"I don't understand how women can do this workout; the seats on the bikes are so painful. I know when you get more advanced, you spend a lot of time off the saddle, but beginners need to be able to sit without feeling like there's steel being driven into their pelvis!" -- An iVillager

"I've just started spinning four to five days a week and it is the ultimate high of all the cardio workouts I've tried. I can already see results." -- An iVillager

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