Your friends probably won’t stop talking about their newfound love for spin classes. Or, maybe you passed a cycling class at your gym and found yourself intrigued by the upbeat music and synchronized pedaling.

Whatever piqued your curiosity, you weren’t the first to ask, what is a cycling class, exactly?

Simply put, 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, delivering a heart-pumping cardio workout in a fast-paced, high-energy setting.

Wondering if a spin class is right for you? We’re sharing all the details of what this vigorous 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 day one—we’ve got it. Here’s what you can expect in a typical cycling class:

• Warm-up – You start with a short warm-up that includes light pedaling to slowly raise your heart rate and loosen your muscles.
• Intervals – Next, you put the pedal to the metal for about 40 minutes in a series of cycling intervals. This may include high-intensity sprints or uphill 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 its natural rate. You can also do some light stretches to reduce muscle soreness after exercise and improve the range of motion of your muscles.

Spin Class Benefits

If you need a little more convincing before you jump on the cycling bandwagon, that’s okay. There are many perks that come with incorporating spin classes into your regular exercise routine, including:

• Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to supply oxygen to your muscles during sustained physical activity. While you may not be able to keep up with your instructor during your first couple of classes, you’ll notice that your stamina improves over time, allowing you to keep up for longer stretches, ultimately getting stronger. of 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 downstroke works your glutes, quads, and calves while the upstroke targets the hamstrings and flexor muscles.
• Burns 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. That’s just as impactful as running for 45 minutes, but with less stress on your joints.

Can a Beginner Take a Cycle Class?

Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. Often, there are classes more suitable for beginners, such as Intro to Cycling or Rhythmic Spin (more 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 changes as you go.

Types of Cycling Classes

Not sure which type of spin class is right for you (or which types exist?) Some common styles of cycling classes include:

• Endurance – These classes are designed to build your stamina and cardiovascular endurance. They maintain a steady pace for longer periods of time, making them suitable for all fitness levels.
• Rhythmic – Featuring 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 class maximizes the amount of calories burned in a shorter time frame. Throughout the class, you’ll focus on intense bursts of pedaling followed by short recovery periods.
• Fusion – If you’re interested in combining strength training with cardio exercise, a fusion spin class might just be your style. During class, you’ll alternate between cycling on the bike and performing weighted and bodyweight exercises off the bike for a complete total 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 keep your metabolism up for up to 14 hours after you’re done. It’s like a win-win-win.

At Chuze Fitness, we have an array 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 sure every workout feels like a success.

Come and see for yourself in one free 7-day pass.

Ready to experience Chuze for yourself? Check out our gyms in San DiegoCypress, Fontana, and more! Find the nearest location near you and start exploring our amazing facilities today!

Source:

NIH. The Effectiveness of Post-exercise Stretching on 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. The Different Types of Cycling Exercises and How They Boost Fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/

Business Insider. Why you should try indoor cycling — a low-impact workout with big benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6

NIH. A 45-minute vigorous bout of exercise increases 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’s fitness and team training departments. He has had a 25+ year career in club management, personal training, group exercise and coaching training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.