Spin Into Shape

The idea of spinning, or indoor cycling, was invented in the 1980s by athlete Jonathan Goldman, who later trademarked the activity. The exercise is pretty self-explanatory: you pedal your heart out on a stationary bike. Even though you aren’t physically going anywhere, you can at least be confident that you are making progress in improving your physique.

Spinning is an aerobic activity, and it's a great way to elevate your heart rate. Because you're pedaling incessantly, it is also a good muscle strengthening exercise for your lower body, especially your quadriceps and hamstrings. There are various positions and levels of resistance that you can use to work different parts of your body. The three positions vary from position one, being seated, to position three, which is used for heavy climbing with the body extended over the handles. Position two is between one and three, and the rider is basically hovering over the seat.

Most people who practice this exercise attend spin class, where they are led by an instructor. This person often acts as a motivator as well, pushing attendees to keep going and extend their endurance. Spin class is usually accompanied by energetic dance music, which encourages participants to keep up with the fast tempo. While spinning, you can change the cadence, or the speed at which the pedals turn. Depending on your experience, you may pedal at a slower or faster pace, and you can also keep the cadence with the music or follow the directions of the instructor. While increasing the cadence will increase your energy expenditure, spinning is also about endurance. You don’t want to go too fast and then burn out after five minutes. It’s best to  find the pace that works for you.

Although the exercise is high intensity, the reward is also great. You can burn 400-600 calories in about 40 minutes of doing this activity. Most gyms offer regular spin classes, and that means you don’t need good weather to ride a bike. Just imagine yourself riding through the streets of New York or the going up a mountain. This will help you endure spin class and likely make it more enjoyable.