Spin classes are a popular cardio workout that involves fast-paced cycling on a stationary bike. There are many different styles of spin classes: beat-based cycling, HIIT cycling and enduranced based cycling. While the majority of classes focus on getting up your heart rate and creating a great cardio workout, some include bodyweight or light weight routines.
Cycling workouts focus heavily on the lower body, because your lower body is what engages when you are using a bike. But cycling also works your core muscles in addition to your lower body. Some cycling classes also include an upper body circuit, so make sure to read the class description before attending.
Spin classes can vary in length but typically last between 30 to 60 minutes. Each class usually includes a warm up, an active working period and then a cool down stretch.
It’s important that you dress properly for spin class because they can be intense. Improper gear can not only make you uncomfortable, but also put you at risk for injury. Many spin classes require clip-in shoes, so you will either need to purchase your own spin shoes or rent some from the studio. An athletic tee shirt or tank top paired with a pair of performance leggings is a great outfit to wear to spin class. Pro tip: If you have an Apple watch remember to put it on theater mode. The extra light from the watch can distract your fellow cyclers in the dim room.
Spin class can be a high intensity workout, so it’s important that you’re fueling yourself property. Planning carbohydrate focused meals pre and post cycling class will increase your energy levels. Try eating something like whole grain toast with peanut butter, or a protein bar if you’re on the go.