Spinning 101

Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called (obviously enough) a spinning bike. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout: "You're going up a long hill now, you can't see the top yet.…" During the class you vary your pace -- sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

Spinning classes can be a great way to get in a vigorous workout -- burning calories and keeping your muscles in shape -- especially during the off-season. But you have to have a high tolerance for exercise bikes and being cooped up inside with a bunch of other sweaty people for this to be a satisfying alternative to the real thing.

Pros

• An effective workout
• Allows you to train in the offseason
• Varied routines keep things fresh
• Great for all ability levels
• You don't have to wear your helmet :-)

Cons

• You're not on a real bike
• Classes can become monotonous
• You have to push yourself for maximum effect

Description

• Spinning classes are done in a fitness studio, with various light and music settings to create an energized atmosphere.
• Instructors guide participants through workout phases. Warm-up, steady uptempo cadences, sprints, climbs, cool-downs, etc.
• You control resistance on your bike to make the pedaling as easy or difficult as you choose. Constant adjustment is normal.
• All you'll need is workout clothes, a towel (to wipe your face) and a water bottle.
• Spinning bikes have toe clips so you can wear tennis shoes. But many pedals also work with Shimano-style SPD cleats.