The Fun of Indoor Cycling Workouts

Spinning can provide new excitement for your exercise routine.

    For people who love to bike or are searching for a challenging, structured workout that can be done in any weather, an indoor cycling class might be ideal.

Indoor cycling, also called spinning (after a trademarked class that uses specially-designed bikes), offers many health benefits. In the average cycling class, you get an intense cardiovascular workout, and can burn 500 to 700 calories.

    Indoor cycling is a low-impact activity, which means it won't harm your joints. It involves riding a specialized stationary bike, at a fast pace, and occasionally while standing. It's a good workout f, because spinning focuses on toning lower-body muscles as well as providing a cardiovascular workout.

What to Expect in an Indoor Cycling Class

    Before you commit to regular classes, do a bit of homework. Make sure you're in good shape before jumping on a stationary bike for a 40-minute-plus, high-intensity class. It's a tough workout, even for people who exercise regularly and are in good shape. It might be a good idea to observe a session or two to get a feel for the intensity and fitness level required.

    During a spinning class, the instructor will simulate a race or cycling through different types of terrain. You'll have to bike up and down hills, bike for speed and bike slowly, and even stand up to pedal on the bike.

    The stationary bike used in a cycling class works like a regular bicycle, except it's mounted on a frame to keep you in one place. Cycling bikes are typically designed to go faster than other stationary bikes you might find at the gym, and have resistance settings to make pedaling easier or more difficult.

Getting Prepared for Indoor Cycling Classes

Before starting an indoor cycling class, keep the following information in mind:

• Clothes and shoes matter. If you're going to be taking regular classes, invest in a pair of bicycling shorts, and look for ones with a padded bottom. You can probably wear running or aerobic shoes for the class, but specially-designed bike shoes that clip onto the pedals will help keep your feet in place.
• Drink water. Get plenty of fluids before, during, and after class. You'll sweat a lot, and you want to be sure to replenish fluids you lose. You should always bring a full water bottle with you so you can take frequent sips.
• Bring a towel. Dry yourself off as often as necessary to keep the sweat out of your eyes and prevent your hands from getting slippery. Ask if towels are provided for class participants; if not, grab one from the front desk or bring one from home.
• Prepare your bike. Make sure your bike is adjusted for you before you hop on. Get to class a few minutes early, and adjust the seat and handlebar height so that it's more comfortable during the spinning class. Ask the instructor for help if you need assistance.
• Learn proper form. Relax your knees, hands, and shoulders. Remind yourself throughout the class to keep your neck, shoulders, and wrists loose as you bike.
• Go at your own pace. Listen to your body, and if you're pushing yourself too hard, slow down. Take a break if you need to, go a little slower, or back down on the resistance on your bike. You'll still get a good workout, but slowing down can help guard against burnout and injury.