By Sherri Rosen


I've never taken a Spinning® class before. What should I expect?

Spinning® is challenging.  The most important thing is to be patient with yourself.  Don’t expect to be able to do everything right away.  Spinning® is great for all fitness levels; just take it at your own pace.  Listen to your body and adjust the resistance on your bike accordingly. Arrive early to your first class and let your instructor know that it’s your first time. He or she can make sure your bike is properly set up and give you a rundown on the bike and movements.

Do I have to be in great shape to participate in a Spinning® class?

No.  Almost anyone can benefit from a Spinning® class.  You can go at your own pace by controlling the resistance on your Spin bike.  Taking Spin classes is a great way to get fit.  If you are concerned about taking a class due to a physical condition, consult your physician before taking a class for the first time.
What makes Spinning® class different from other group exercise classes?

There is nothing like the energy of a Spin class. Our instructors teach with tons of energy and are very motivating and supportive.  Music is key.  Our instructors are known for the best music.  So, energy, motivation and music come together to make Spin classes both fun and very effective. Regardless of how fit, flexible or coordinated you are, you'll get a great workout.
How many calories will I burn in a Spinning® class, and what is the approximate equivalent distance in road miles traveled?

The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise.  Research indicates that on average, participants burn about 400-500 calories in a 40-minute workout. You can burn up to 800.  The "distance" traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80-110 rpm is equivalent to approximately 20-30 miles on the road.

How is taking a Spinning® class different than just riding a stationary bike?

The Spin bike is designed with a 30 pound fly wheel and a resistance knob.  So, you always have that weight underneath you and the ability to make your ride more or less challenging.  In addition, a motivating group setting, energizing music and inspiring instructors make Spin classes an incredible experience so you are inspired to continue your exercise program.

What should I wear to participate in a Spinning® class?

Comfortable workout attire is key.  If you don’t have biking shoes you will need to wear hard soled tennis shoes.  You don’t want to wear loose bottoms because you don’t want them to get caught in the pedals. If you’d prefer you could wear padded cycling shorts, which can make your ride more comfortable.

Will taking Spinning® classes make my legs bulk up?

Not when done properly.  Many people think that adding resistance to your bike will bulk up your legs.  This is not true.  The more resistance you use, the more lean and defined your muscles will get.  Think of it like this, look at a long distance runners legs and compare them to the legs of a sprinter.  The sprinters legs are huge!  Why, because they run short distances, at high speeds.  A long distance runners legs are very lean because they pace themselves.  So, remember to “TAP IT UP”.

How can I get more comfortable sitting on the saddle?

If you're new to the Spin program it may take a few classes for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable. Also, the stronger you get, the less actual weight you will have on the saddle.  You will learn to use your core strength more.

How can cycling shoes help me in a Spinning® class?

You miss about 30% of the benefits of Spinning® when you don’t use cycling shoes.  Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes.  You can work the backs of your legs more effectively because you are clipped in and connected to the bike.