Indoor cycling

Related Terms

Bicycling, bike riding, cycling, exercise bicycle, exercise bike, indoor cycling, stationary bike.

Background

Spinning refers to indoor, group stationary cycling usually led by a certified instructor. It is a non-impact workout for people of all ages and fitness levels.
The spinning bike is a specially designed stationary bicycle that is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob, which is located on each spinning bicycle.
Spinning began in 1989 in Southern California when bike racer Johnny Goldberg opened the first spinning center. It has gained popularity in the last few years.

Theory / Evidence

Spinning may enhance cardiovascular fitness and improve muscle tone. Spinning works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles.
Research has shown that an average 40-minute spinning workout will burn about 500 calories. The amount of calories burned will vary, depending on the intensity and duration of the workout.

Author information

This information has been edited and peer-reviewed by contributors to the Natural Standard Research Collaboration (www.naturalstandard.com).

Bibliography

Advert Cycling. Race-NCAA.org.
American College of Sports Medicine.

Technique

A typical spinning program lasts about 40 minutes and is often led by a spinning-certified instructor. During the workout, the instructor uses a variety of visual and auditory techniques such as music and coaching to motivate the class.
Participants are often led through a simulated bike ride, where they follow terrain encountered on an actual bike ride. It includes hill climbs, sprints, and interval training. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride.
Heart rate monitors are sometimes worn during the workout to help participants gauge how hard they are working.