Spinning is an intense aerobic exercise that consists of a classroom of people on stationary bikes, inspirational music and the motivational words of an instructor.

cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
ratings key and credits

the workout
During the class you vary your pace, sometimes pedalling as fast as you can, other times cranking up the resistance and pedalling slowly in a standing position. Loud music plays in the background and the instructor narrates you through imaginary bike rides full of uphill climbs and downhill sprints. Spinning focuses your mind and gives you an extremely strenuous physical workout.

upside
Spinning burns serious calories, works your heart and tones your thigh muscles like nothing else. It doesn’t involve a great deal of coordination so it’s easier to concentrate on your form than in other types of aerobic classes. You can end your spin class, regardless of your fitness level, simply by adjusting your pace or the resistance knob on the bike.

downside
Spinning doesn’t work all leg muscles equally, so without some cross-training, you may develop larger thighs. Serious spin enthusiasts have to watch out for overuse injuries in their knees, hips and lower back.

the pros say

• If Spinning is your main source of exercise, we recommend doing some resistance training workouts that include hamstring (back of thigh), buttocks and inner thigh exercises.
• Riding with an incorrect seat setting can lead to injury. Set your seat height so your knee is slightly bent at the bottom of the pedal stroke (when your leg is extended) and adjust the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars, your elbows should be slightly bent and your shoulders relaxed.

requirements
Gear: other than the bike, here’s what you need for a safe, comfortable ride:

• A stiff-soled shoe with good ventilation. Running and aerobic trainers, which are soft-soled, may leave your feet numb by the end of the class.
• Two towels, one for wiping away sweat and one for draping over the handlebars so your hands won’t slide out of position.
• A full water bottle, because you’re definitely going to sweat. Most spinning bikes are equipped with a water bottle holder so you can place your water within easy reach.