More intense than riding a stationary bike, our spinning classes last for 30- to 75-minute sessions. The intensity will vary throughout the class thanks to different body positions (i.e., standing versus sitting), pedal speed, and resistance. Our instructor will tell you when to change your settings so your ride feels like it would outdoors—complete with hill climbs, sprints, and coasting. In some special classes, the pedalling is even mixed with upper-body workouts, resistant bands, or a themed adventure.
Spinning is definitely no ride in the park, though. It will amp up VO2 max (the rate oxygen is carried to the muscles), a sign the body is being pushed. Plus, all that pedalling will work your quads, hamstrings, glutes, calves, and core. Studies have also found that indoor cycling can help shed unwanted pounds and potentially ward off migraines, while keeping impact on your joints to a minimum.
Whether you’re a spin class newbie or simply brushing up on the etiquette, here are some tips for a successful joyride:
Indoor cycling puts things in full gear with its awesome tunes, control over resistance and speed, and overall intensity. Hop on to the nearest bike and give this class a go!
Due to a skiing accident, I have no ACL. Fit2Ski has been fantastic for me. Run by a qualified physiotherapist, who understands different injuries, the circuit of activities were designed appropriately and each individual in the class stretched to their own level of ability and fitness. After only six weeks, I have amazed myself with how much more confident I am in using my knee and what I can now do!
I used the Fit2Ski programme as the final step in my rehabilitation from ACL knee surgery. It had elements of strengthening to build on what I had already achieved but most importantly for me it introduced more dynamic movements and exercises. It has given me the confidence to get back to playing the sports I love, cricket and football. I can’t recommend the programme highly enough.
2x per week seemed like a good plan. I found starting with a small group very helpful because it meant I was able to get lots of attention at the beginning which gave me more confidence to know that I was doing the exercises correctly.