Spinning (Indoor Cycling)

Spinning is an energetic indoor cycling workout on a stationary bike with a heavy flywheel. It’s usually done in a class, with music and an instructor calling out the climbs and sprints.

Getting started

• Arrive a few minutes early to your first class so the instructor can help set up your bike.
• Set the saddle level with your hip when you stand beside the bike.
• Ride at your own pace. You control the resistance, whatever the instructor says.
• Bring water and a towel.

Benefits

A class mixes steady riding with hard efforts, which builds fitness quickly. Your quads and glutes do most of the work, with your hamstrings and calves helping, and the seated position keeps impact low.

The music and the group make the time go quickly, which helps a lot of people keep coming back.

Tips

• Keep some resistance on at all times. Spinning a loose flywheel fast is what makes people bounce in the saddle.
• When you stand, keep your weight over the pedals rather than leaning on the handlebars.
• Relax your shoulders and keep your elbows soft.

Variations

• At home: an exercise bike.
• Outdoors: cycling.