Workout of the Month - Spinning: How to Get Started

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Cycling is a great workout that can supplement your other workouts like running or using an elliptical but is best when it is integrated into your workout routine. Since cycling is different from other workouts and isn’t as easy to jump into, we’ve created a kickstart guide to help you get into spinning.

We recommend cycling 1-2 days a week, alternative with other cardio and strength training workouts.

What is Spinning?

Spinning, or cycling is a high-energy cycling class, in which you’ll perform intervals, climbs, and descents. This delivers a full-body workout that targets the glutes, quads, hamstrings and, of course, the heart, giving the rider an intense cardio and fat burning workout. You can also create a more challenging upper body workout by incorporating weighted bars.

In just a 45-minute class, you can burn anywhere between 400-700 calories, depending on your body weight and strength. Making it an ideal workout for anyone.

Muscles Worked Out During Cycling

The primary muscles being used on a spinning bike are the glutes and quads which are some of the biggest muscles in your body. Cycling also helps to improve overall body composition, decrease fat mass, lower blood pressure and lower cholesterol. It can even increase fitness levels and both heart and lung capacity.

Setting Up Your Bike

Setting up your bike correctly is extremely important as it helps prevent injuries and also ensures you’re optimally working your muscles. To set up your bike you should make sure the saddle is level with your hips when standing. The handlebars should be in a comfortable position, which means you can adjust them to your liking. However, if you are new to cycling or have back problems you should keep them a bit higher. If you’re unsure if everything is set up correctly trying pedaling a bit to see if the bottom of your pedal stroke maintains a 5-degree bend in your knee and if your heel is right below your ankle.

Stretching Before a Spin Class

Before getting on your bike and working out it’s extremely important to stretch in order to prevent injuries and to improve your flexibility during your workout. Here are some great stretches you can do beforehand:

Shoulder stretches rolls
Neck stretches
Lower back stretches
Full body stretches

We also recommend doing some wrist relaxers. Even though you should try not to put any weight into the handlebars and wrists it’s a common issue for most riders. Doing some simple wrist stretches and wrist rotations will help alleviate any stress or tension in your joints before and after class.

Sample Cycling Workout at Home

There are many workout videos available on YouTube or fitness apps that will allow you to follow along with a spinning or cycling class. However, if you are planning to create a cycling workout on your home, here is a sample workout you can try. Be sure to adjust the resistance throughout your workout to give yourself a variety of challenges.