Maybe your friends won’t stop talking about their newfound love of spin class. Or maybe you took a cycling class at your gym and were mesmerized by the upbeat music and synchronized pedaling.
Whatever piqued your curiosity, you’re not the first to ask: What Is a cycling course, exactly?
In short, a cycling class (often called a spin class) is an indoor group fitness session under the guidance of a trained and certified cycling instructor. Participants ride stationary bikes modeled after outdoor cycling, providing a heart-pounding cardio workout in a fast-paced, high-energy environment.
Wondering if a spinning class is right for you? To help you decide, we’re sharing all the details about what this high-energy cardio burner is made of.
What Really Does this happen in a cycling course?
If you want to walk into class like a pro on day one, we understand. Here’s what you can expect in a typical cycling class:
- Warm up – You’ll start with a short warm-up, pedaling lightly to slowly increase your heart rate and loosen your muscles.
- Intervals – Next, press the accelerator pedal for about 40 minutes in a series of cycling intervals. This can include high-intensity sprints or hill climbs. Your trainer may also incorporate sitting and standing positions to target different muscle groups.
- cooling – After completing the main workout, your trainer will guide you through a five to ten minute cool down, during which you will significantly slow your cadence and your heart rate will return to its natural value. You can also do some light stretching exercises to relieve muscle soreness after exercise and improve the mobility of your muscles.
Benefits of a spin class
If you need some convincing before jumping on the cycling bandwagon, that’s no problem. Incorporating spin classes into your regular exercise program comes with many benefits, 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 in the first few lessons, you will find that your endurance improves over time, allowing you to last longer distances, ultimately increasing your cardiovascular endurance.
- Strengthening the leg muscles – As you progress through different resistance levels and speeds, you will thoroughly work the entire lower body. Each downward swing works your glutes, quadriceps, and calves, while the upward swing targets the hamstrings and flexors.
- Burn calories – A 45-minute cycling class can burn between 350 and 600 calories – or more – depending on factors such as your body composition and exercise intensity. This is just as effective as a 45-minute run, but puts less strain on your joints.
Can a beginner take a cycling course?
Absolutely! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. There are often courses that are more suitable for beginners, such as “Intro to Cycling” or “Rhythmic Spin” (more on this below).
However, if your gym only offers one or two types of workouts per week, you can always let your trainer know that you are new to cycling and they can help you make changes as you go.
Types of cycling courses
Not sure what type of spin class is right for you (or what types even exist?). Some common types of cycling courses include:
- Endurance – These classes are designed to increase your endurance and cardiovascular endurance. They maintain a steady pace for longer periods of time, making them suitable for all fitness levels.
- Rhythmical – Rhythmic cycling classes include high-energy music, often including upper body movements and choreography. They are the perfect choice for anyone who likes an electric atmosphere and wants 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 amount of time. Throughout the course, you’ll focus on intense kicks followed by short recovery periods.
- fusion – If you’re interested in combining strength training with cardio, a fusion spin class might be just your style. During the class, you’ll alternate between cycling on the bike and performing strength and bodyweight exercises off the bike for a complete, full-body workout.
Take a bike class with Chuze Fitness for a spin
Spin classes are a great way to mix up your usual fitness routine. They help build muscle, pack a serious cardio punch, and can keep your metabolism firing on all cylinders for up to 14 hours after your workout. This feels like a win-win situation.win.
At Chuze Fitness, we offer a range 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 ensure every workout feels like a victory.
See for yourself with one free 7 day pass.
Are you ready to experience Chuze for yourself? Check out ours San Diego GymsCypress, Fontana and more! Find the location closest to you and explore our fantastic facilities today!
Sources:
NIH. The effectiveness of post-exercise stretching in the 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/
Ride a bike. The different types of cycling workouts and how they increase 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 intense workout 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 leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
