Your friends probably won’t stop talking about their new love for spin classes. Or maybe you’ve come across a cycling class at your gym and found yourself mesmerized by the upbeat music and the synchronized pedaling.
Whatever has piqued your curiosity, you’re not the first to ask, what He is Cycling class, exactly?
In short, 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, resulting in a heart-pumping cardio workout in a fast-paced, high-energy environment.
Are you wondering if a spin cycle is right for you? We’re sharing all the details about what this active cardio burner consists of to help you decide.
What truly Happening in a cycling class?
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:
- heating -You’ll start with a short warm-up that involves pedaling lightly to slowly raise your heart rate and relax your muscles.
- Periods -Next, you’ll put the pedal to the metal for about 40 minutes in a series of cycling intervals. This can include high-intensity sprints or uphill climbs. Your teacher may also incorporate sitting and standing positions to engage different muscle groups.
- wetting -After completing the main exercise, your trainer will guide you through a five- to 10-minute cool-down period, during which you will significantly slow down your pedaling and your heart rate will return to its normal rate. You can also do some light stretching exercises to reduce muscle soreness after exercise and improve your muscle range of motion.
Benefits of spin class
If you need a little more convincing before jumping on the cycling bandwagon, that’s okay. There are plenty of perks that come with incorporating spin classes into your regular workout routine, including:
- Improve cardiovascular endurance Cardiovascular endurance is the body’s ability to supply your muscles with oxygen during sustained physical activity. Although you may not be able to keep up with your instructor during the first couple of classes, you will notice that your endurance improves over time, allowing you to keep up for longer periods, ultimately enhancing your cardiovascular endurance.
- Strengthening leg muscles -As you maneuver through different resistance levels and speeds, you give your entire lower body a comprehensive workout. Each downstroke works your glutes, quads and calves while the upstroke targets the hamstrings and flexors.
- Burning calories A 45-minute cycling class can burn 350 to 600 calories — or more — depending on factors like your body composition and exercise intensity. This has the same effect as a 45-minute jog, but with less stress on the joints.
Can beginners do a cycle class?
definitely! Another benefit of classes is that you can choose from a variety of classes when you enroll. Often, there are classes that are more suitable for beginners, such as Introduction to Cycling or Rhythm Spin (more on that 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 modifications as you progress.
Types of cycling lessons
Not sure what type of spin class is right for you (or what types even exist?) Some common styles of cycling classes include:
- to bear – These classes are designed to enhance endurance and cardiovascular endurance. It maintains a consistent pace over longer periods, making it suitable for all fitness levels.
- rhythmic Rhythm cycling classes feature high-energy music and often include upper body movements and choreography. It’s the perfect choice for those who enjoy a lively atmosphere and want to have a good time while burning calories.
- High Intensity Interval Training (HIIT) Like other HIIT exercises, this type of rotation increases 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, a combination class might be your style. During the class, you’ll alternate between riding the bike, doing weight exercises, and off-the-bike bodyweight exercises for a full-body workout.
Take a cycling class with Chuze Fitness
Spin classes are an excellent way to switch up your usual fitness routine. They help build muscle, strengthen your heart, and can keep your metabolism up for up to 14 hours after you finish. That sounds like a win-winwins.
At Chuze Fitness, we have 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 in your fitness journey, we have the equipment, support, and experience to make sure every workout feels like a victory.
Come see for yourself with A Free pass for 7 days.
Ready to try Chuze for yourself? Check out our Gyms in San DiegoCypress, Fontana, and more! Find a location near you and start exploring our amazing facilities today!
sources:
National Institutes of Health. The effectiveness of post-exercise stretching on short and delayed recovery of strength and range of motion and delayed onset of 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 to enhance fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/
Business insider. Why you should try indoor cycling — a low-impact exercise with big benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6
National Institutes of Health. Doing vigorous exercise for 45 minutes increases your metabolic rate for 14 hours. https://pubmed.ncbi.nlm.nih.gov/21311363/
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.