Spinning workout: what to know before your first class

Spinning is an indoor cycling workout where you pedal a specially designed bike to music, guided by an instructor. It suits cycling enthusiasts and anyone who simply wants to work up a sweat, build endurance and enjoy a workout that does not get boring within the first ten minutes.

Why spinning is catching on fast in Estonia

For some people, the word spinning still brings to mind a fishing rod, a reel and a lure. That is hardly surprising. Spinning was relatively unknown in Estonia for a long time, and until October last year, the only place offering it was Status Club, which was hardly among the most affordable clubs.

Things have changed. More and more fitness studios are offering spinning classes, and the reason is simple: the class is straightforward, rhythmic and delivers a demanding training load. There are no complicated steps to remember. You get on the bike, get your legs moving and listen to the instructor.

The name Spinning comes from the word “spin”, meaning to turn. It describes the activity pretty accurately, as your legs pedal at a fairly high cadence for much of the workout. The specially designed exercise bike has no freewheel mechanism. This means your legs cannot simply coast along. If the bike is moving, you are working too.

What actually happens in a spinning class

A spinning workout is set to music and led by an instructor. That is what separates simply pedaling a stationary exercise bike from taking a proper class. Let’s be honest: pedaling on the spot for half an hour is not particularly exciting for most people. At the gym, people often warm up on a stationary bike for ten minutes and then move on.

In spinning, the class itself keeps you going. The instructor sets the pace and tells you when to increase the training load, when to ease off and when to accelerate. The music keeps you in rhythm. The exercises change often enough that you do not have time to start wondering how long is left.

The training is effective at developing speed endurance. That is why you will also find road and track cyclists in spinning classes during winter. When it is cold, slippery or simply dark outside, an indoor bike lets you put in a solid workout without having to battle traffic or the weather.

Common class types

• Uphill – a short workout focusing on hill-climbing exercises and a higher training load.
• Fatburn – a gentler, steadier class focused on aerobic endurance and sustaining a training load over a longer period.
• Interval – alternating periods of higher training load, hill climbs and bursts of acceleration, ideal for those who enjoy changes of pace.

The names give you an idea of what to expect, but every instructor brings their own style to a class. An instructor with a cycling background may include more elements of outdoor cycling: bursts of acceleration, hill climbs and maintaining a steady pace as the training load changes. These are precisely the elements that make an Interval workout exciting for many people.

Spinning for beginners: what you need not worry about

One common misconception is that indoor cycling is only for professional cyclists or extremely fit people. It is not. Everyone starts from zero. For some people, learning aerobics steps is much harder than turning the pedals.

A second worry is that other people will watch how fast you pedal or how high you set the resistance. No way! During a class, people are mostly focused on their own breathing, their legs and the instructor’s directions. When the training load gets demanding, nobody has time to stare at the bike next to them.

At first, getting your riding position right may be the most confusing part. The saddle and handlebars need to be set correctly, as a poor position can make even a standard workout uncomfortable. Ask the instructor for help before class starts. You are not being a nuisance; it is a perfectly normal part of your first session.

It is a good sign if you feel stable on the bike, your knee moves smoothly and your shoulders do not creep up towards your ears. If your lower back starts to tense up straight away or your knees feel strange, it is worth checking your position. Riding position plays an important role in both spinning and cycling.

Spinning tips for your first class

Arrive a little early for your first class. This gives you time to adjust the bike, have a few words with the instructor and settle in without rushing. If you walk into the studio at the last moment, you start the class feeling a little stressed.

Bring a water bottle and a towel. Spinning will make you sweat even if you do not turn the resistance all the way up from the start. Wear lightweight clothing that will not catch on the pedals or saddle. Your shoes should fit securely, as shoes with soft soles can become uncomfortable during prolonged pedaling.

Do not compete with others in your first class. Listen to the instructions, but adjust the training load to suit you. When the instructor tells you to add resistance, that does not mean you have to push yourself into the red zone. The simple truth is that it is better to finish the class feeling good than to overdo it and never come back.

If an exercise feels too difficult, stay seated and keep your pace under control. Strength comes with time. The most important thing is to find your rhythm, get a feel for the bike and understand how your body responds to the training load.

Spinning FAQ: common questions before your first class

Is spinning suitable for beginners?

Yes, as long as you choose a sensible training load and ask the instructor to set up your bike. You don’t need to put your full strength into every move in your first class.

Is spinning only for cyclists?

No. It’s an excellent form of winter training for cyclists, but classes are also open to anyone who wants to improve their endurance and follow a simply structured workout.

What should you do if the saddle or your knees start to feel uncomfortable?

Stop for a moment and ask the instructor for help. The cause is usually the saddle height, handlebar position or an excessive training load.

Author: Urmas Tölp

Source: WHO – physical activity.

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