Spinning for Beginners
Spinning is defined as an aerobic exercise on a stationary bike. It’s a dynamic and energetic workout, that’s great for burning fat and toning muscles, especially the legs. A spinning workout normally lasts about 45 minutes, and can burn between 500 and 700 calories.
Before your spin class
Thinking of trying spinning? This brief guide has everything you need to know. Before your first class, it’s important to keep in mind that it’s a very intense, demanding workout. Therefore, it’s very important to maintain a balanced diet and stay hydrated to prevent exhaustion, headaches or even fainting.
Of course, if you’re trying to lose weight, a balanced diet is even more important. An unhealthy diet often leaves you feeling tired and lethargic, making going to a spinning class even harder. But a healthy diet doesn’t just help you to perform well during spinning classes. A healthy diet is very important to maintain healthy muscles, ligaments, joints, as well as your general well-being.
What to wear
As with any exercise, comfort is key when picking out an outfit for spinning. Use clothing that gives you complete freedom of movement, and that won’t become uncomfortable during a long spinning class. As for footwear, it’s best to wear shoes that are supportive, but not bulky, to make sure they fit well in the stationary bike’s pedal.
If you happen to have long hair, it’s best to tie it back in a ponytail or a headband. This keeps your hair out of your face, as having your hair down and in your face can be very annoying during a sweaty spinning session.
Choosing a stationary bicycle
While all the stationary bikes available at spinning centers are usually pretty similar, there are a few small differences that can effect your performance. The key is making sure your bike fits well by adjusting the following:
- Seat height: the stationary bike’s heights should be just enough to allow you to comfortably pedal. Ideal seat height allows almost full extensions of your leg, with your knee slightly bent at the lowest point.
- Handlebar height: the handlebar should be just higher than the seat, to stay out of the way of your knees when pedaling. Although you may want to raise the handle bar a bit more if you have a back problem.
- Pedal resistance: Stationary bikes have a wide variety of resistance, from some that are easy to others that have very high resistance and are difficult to pedal. It’s generally recommended that beginners start with a low pedal resistance, as higher resistances are generally for people who are experienced in spinning.
Just riding a bike?
It cannot be emphasised enough just how demanding this workout is. While many people think that spinning is simply riding a stationary bike, it’s simply not the case
On the contrary, spin classes often use various positions to work different areas of your body. For example, you might rest your forearms on the handlebar at times, or lift your hips off the seat – all while pedaling. Without a doubt, spinning is a very intense workout.
Focus
Complete focus is key to getting 100 per cent out of each workout. It’s a good idea to let the instructor know that you’re new to spinning. This way they can keep an eye on your form and performance, and offer helpful advice.
Spinning is a great workout, as this dynamic exercise will make you sweat and burn body fat. Plus, it’s a unique way to exercise, completely different from repetitive gym routines. If you want to learn more about spinning’s benefits, click here.
So get excited, grab a water bottle, a sweat towel, a post-workout snack, and get to a spin class! Push yourself, and be amazed at what you can accomplish through spinning.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Bianco A, Bellafiore M, Battaglia G, Paoli A, Caramazza G, Farina F, Palma A. The effects of indoor cycling training in sedentary overweight women. J Sports Med Phys Fitness. 2010 Jun;50(2):159-65.
- King AJ, Hall RC. Nutrition and indoor cycling: a cross-sectional analysis of carbohydrate intake for online racing and training. Br J Nutr. 2022 Apr 28;127(8):1204-1213.
- Ratajczak M, Skrypnik D, Krutki P, Karolkiewicz J. Effects of an Indoor Cycling Program on Cardiometabolic Factors in Women with Obesity vs. Normal Body Weight. Int J Environ Res Public Health. 2020 Nov 24;17(23):8718.
- Yoon JG, Kim SH, Rhyu HS. Effects of 16-week spinning and bicycle exercise on body composition, physical fitness and blood variables of middle school students. J Exerc Rehabil. 2017 Aug 29;13(4):400-404.
