For the past few years, one of the biggest trends in fitness training has been spinning -- that is, group stationary cycling done very energetically in a health club or special studio with an instructor leading the workout. While there's no doubt that such cycling sessions can provide a very intense cardiovascular workout, there's plenty of debate about the effectiveness and safety of specific programs.

SPINNING ATTRACTIONS

While old-fashioned stationary cycling can become boring quickly, spinning classes psych up participants with varied workouts, fast-tempo music, motivational coaching, camaraderie, and often visual imagery. Workouts typically are 40 to 60 minutes long and can burn 400 to 700 calories. Pedaling gets up to 80 to 100 rpms (revolutions per minute) or even faster, sometimes raising the heart rate above the standard target range to near-maximum rate, as is done in high-intensity interval training. Like any cycling, spinning can improve muscle endurance in major leg muscles, and like any intense aerobic workout, it can boost exhilaration-inducing endorphins. When done correctly, it's a low-impact workout that is easy on hips, knees and ankles.

WITH BENEFITS COME RISKS

Spinning may be too challenging for people who are unfit or have knee, hip, or other injuries or biomechanical problems. If you don't already do intense cardio exercise or if you have heart disease or another medical condition and are considering taking a spinning class, consult your health care provider first. If you get the go-ahead, start by cycling on your own on a stationary bike, working up to a form of high-intensity interval training. Some facilities offer classes for beginners.

Though there have been reports of injuries or other adverse events from spinning, for most people, spinning is safe when done correctly. That means good posture, proper seat and handlebar position, and no calisthenics or hand weights. 

 

RECOMMENDATIONS

Ask about the instructor's training, bring a full water bottle, make sure the seat is at the right height and cycle at your own pace when you need to. If you are a beginner, the instructor should be willing to give some individual guidance before or after class and should encourage you to monitor your level of exertion, either by checking your heart rate or using perceived exertion.

No matter how hard the instructor pushes the class, listen to your body and don't be afraid to slow down or take a break. Avoid classes that call for excessive upper body movement, pedaling backwards, and over-the-top intensity -- or at least skip those moves. And don't get too caught up in the competitive nature of spinning. Your body will thank you.