Maybe your friends won’t stop talking about their love for spin classes. Or, maybe you’ve been through a cycling class at your gym and you’re into upbeat music and synchronized pedaling.
Whatever piqued your curiosity, you’re not the first to ask, what it is cycling lesson, exactly?
In short, a cycling class (often called a spin class) is an indoor group exercise led by a trained and certified cycling instructor. Participants ride stationary bikes designed to mimic outdoor cycling, providing a cardio workout in a fast-paced, high-energy environment.
Wondering if a spin class is right for you? We’re sharing all the details on what this energetic cardio burner consists of to help you decide.
What Really Does it happen in a cycling class?
If you want to walk into class like a pro that first day—we understand. Here’s what to expect in a typical cycling lesson:
- Warm-up – You will start with a short warm-up that includes light pedaling to slowly increase your heart rate and relax your muscles.
- Intervals – You will then put the pedal to the metal for about 40 minutes in a series of cycling intervals. This can include high-intensity sprints or uphills. Your trainer may also incorporate sitting and standing positions to engage different muscle groups.
- Cooling – After completing the main workout, your trainer will guide 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 also perform some light stretches to reduce muscle soreness after exercise and improve your muscles’ range of motion.
Benefits of a Spin Class
If you need a little more convincing before you start cycling, that’s fine. There are many benefits that come with incorporating spin classes into your regular workout routine, including:
- Improving cardiovascular endurance – Cardiovascular endurance is your body’s ability to deliver oxygen to your muscles during sustained physical activity. While you may not be able to keep up with your trainer during your first few sessions, you’ll notice that your endurance improves over time, allowing you to continue for longer stretches, ultimately building your cardiovascular endurance.
- Strengthening leg muscles – As you maneuver through different resistance levels and speeds, you give your entire lower body a thorough workout. Each downstroke works your glutes, quads and calves, while the reverse targets your hamstrings and flexors.
- Burning calories – A 45-minute cycling class can burn anywhere from 350 to 600 calories—or more—depending on factors like your body composition and workout intensity. This is just as impactful as a 45-minute run, but with less stress on your joints.
Can a beginner take a cycling lesson?
Absolutely! Another advantage of spin classes is that you can choose from a variety of classes when you sign up. Often, there are classes better suited for beginners, such as Intro to Cycling or Rhythmic Spin (more on this 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 go.
Types of cycling lessons
Not sure which type of spin class is right for you (or what types exist?) Some common styles of spin classes include:
- Resistance – These classes are designed to build your stamina and cardiovascular endurance. They maintain a steady pace for longer periods, making them suitable for all fitness levels.
- Rhythmic – Set to high-energy music, rhythmic cycling classes often incorporate upper body movements and choreography. It is 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 shorter amount of time. Throughout the course, you’ll focus on intense bursts of pedaling followed by short recovery periods.
- Merge – If you’re interested in combining strength training with cardio, a fusion spin class might just be your style. During the class, you’ll alternate between cycling on the bike and performing weight and bodyweight exercises off the bike for a complete total body workout.
Take a spin in a cycling class with Chuze Fitness
Spin classes are a great way to change up your usual fitness routine. They help build muscle, pack a serious cardio punch, and can keep your metabolism up for up to 14 hours after you’re done. This is 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 pickleball and lap swimming. No matter where you are in your fitness journey, we have the equipment, support and expertise to make sure every workout feels like a win.
Come see for yourself with one free 7 day pass.
Sources:
NIH. The effectiveness of post-exercise stretching on short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: A systematic review and meta-analysis of randomized controlled trials.
Cycling. The different types of cycling workouts and how they boost fitness.
Business Insider. Why you should try indoor cycling — a low-intensity workout with significant benefits.
NIH. A vigorous 45-minute workout increases metabolic rate for 14 hours.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
