What is a spin/cycle class?

Maybe your friends won't stop talking about their new love for spin classes. Or, maybe you've been through the cycling class at your gym and lulled yourself to the beat of the music and synchronized pedaling.

Whatever your curiosity, you're not the first to wonder why. is it. Bike class, right?

In a nutshell, 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, providing cardio in a fast-paced, high-energy setting.

Wondering if a spin class is right for you? We're sharing all the details on what this energetic cardio burner entails to help you decide.

What Really Does it happen in the bike room?

If you want to walk into class like a pro on day one – we've got it. Here's what you can expect in a typical cycling class:

• Heating – You start with a short warm-up that involves light pedaling to gradually raise your heart rate and loosen your muscles.
• Gaps – Then put the pedal to the metal for 40 minutes in a series of cycling intervals. This can include high-intensity sprints or climbing hills. Your instructor may include sitting and standing positions to engage different muscle groups.
• cool down – After completing the main workout, your instructor will lead you through a five to 10-minute cool-down, where you will slow down your pedaling significantly and your heart rate will return to its natural rate. You can do some light stretching to reduce post-exercise muscle soreness and improve the range of motion of your muscles.

Advantages of the rotary section

It's okay if you need a little more convincing before jumping on the cycling bandwagon. There are many benefits that come with incorporating spin classes into your regular exercise routine, including:

• Improve cardiovascular endurance – Cardiovascular endurance is your body's ability to supply oxygen to your muscles during sustained physical activity. Even if you can't keep up with your instructor during your first couple of classes, your stamina will improve over time and allow you to stretch longer, ultimately increasing your cardiovascular endurance.
• Strengthening leg muscles – As you move through different resistance levels and speeds, you give your lower body a complete workout. Each crunch works your glutes, quads and calves, while the pull-up targets your hamstrings and hamstrings.
• Burn calories – A 45 minute cycling class can burn 350 to 600 calories – or more – depending on factors such as your body composition and exercise intensity. That's just as impactful as going for a 45-minute run, but with less stress on your joints.

Can a beginner cycle class?

no way! Another benefit of spin classes is that you can choose from a variety of classes when you sign up. Often, there are classes that are better for beginners, such as Intro to Cycling or Rhythmic Spin (more on that below).

However, if your gym only offers one or two sessions a week, you can always let your instructor know that you're new to cycling, and they can help you make improvements as you go.

Types of bicycle parts

Not sure which type of spin class is right for you (or what types are there?) Some common styles of spin classes include:

• Persistence. – These classes are designed to increase your strength and cardiovascular endurance. They maintain a steady pace for longer periods of time, making them suitable for all fitness levels.
• Rhythmic -Featuring high-energy music, rhythmic cycling classes often include upper body movements and choreography. They are the perfect choice for those who enjoy an electric atmosphere and want to have fun while burning calories.
• High-Intensity Interval Training (HIIT) – Like other HIIT workouts, this type of spin class maximizes the amount of calories burned in a short amount of time. Throughout the class, you'll focus on powerful pedal bursts followed by short recovery periods.
• Integration – If you're interested in combining strength training with cardio exercise, a fusion spin class might be just the style for you. In class, you'll alternate between cycling on the bike and performing bodyweight and bodyweight exercises off the bike for a total body workout.

Take a spin with Chuze Fitness in the cycling class

Spin classes are a great way to change up your regular exercise routine. They help build muscle, pack a heavy heart rate, and keep your metabolism revving for up to 14 hours after you're done. That sounds like a win-win –win.

At Chuze Fitness, we have a variety of classes and activities you'll love, from indoor cycling and strength training to kickball and lap swimming. No matter where you are in your fitness journey, we've got the gear, support and expertise to make every workout feel like a win.

come by a Free 7 day pass.

Ready to experience Chuze for yourself? See ours Gyms in San DiegoCypress, Fontana and more! Find the closest location near you and start exploring our amazing facilities today!

Sources:

NIH. Efficacy of post-exercise exercise on short-term and delayed recovery of strength, range of motion and delayed muscle soreness: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8133317/

ride a bike. Different types of cycling workouts and how to improve fitness. https://www.bicycling.com/training/a45416992/types-of-cycling-workouts/

Business Insider. Why you should try indoor cycling – low impact exercise with major benefits. https://www.businessinsider.com/indoor-cycling-exercise-benefits-2018-6

NIH. 45 minutes of vigorous exercise increases 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 Group Training divisions. She has a 25+ year career in club management, personal training, group fitness and coaching. Annie lives in San Diego, CA with her husband and daughter and enjoys hot yoga, skiing, and all things wellness.