It gives your bike a break.
Switching it up with some Spin classes will also give your commercial spinning bike a break from the elements, not just your body. Rain, dirt, and snow will take their toll on your components over time. Replacing just some of your workouts with Spin classes will give you the opportunity to buy and install new parts, or time to take your bike into the shop for a tuneup.
Spinning might look about the same as outdoor cycling or riding a stationary bike, but in many ways, it’s a far more intense workout—and one of the easiest to overdo.
First, there aren’t many (if any) breaks in spin class. “When you’re biking outside, you have to be aware of road dangers like water and cars, so you have to slow down at times,” says Dr. Maureen Brogan, an assistant professor of medicine at New York Medical College who has conducted research into spinning. Especially if you’re a novice road rider, it’s going to take some time before you’re comfortable enough on two wheels to really push yourself hard for long distances. That’s not the case on a spinning bike, where newbies can hop on and ride hard from the start.
Popular spinning studios like Flywheel and SoulCycle have their riders clip their feet into the stationary bikes. As long as the wheels turn, legs keep pumping. Combine this always-working aspect with the thumping music, enthusiastic instructors and energetic group atmosphere of most spinning studios, and it’s easy to get intense exercise and burn calories by the bucketful.
“The muscles you use on spinning bikes, the gluteus maximus and the quadriceps, are some of the largest in your body, so you’re using a lot of energy,” Brogan says—600 calories an hour, and sometimes more.
This puts spinning near the top of the list when it comes to high-intensity workouts. A study from Sweden found that one hour of spinning was enough to trigger the release of blood chemicals associated with heart stress or changes. While that may sound like a bad thing, these blood chemicals—or biomarkers—signal the heart is getting a good workout. “These kinds of findings have also been seen with prolonged exertion such as marathons,” says study author Dr. Smita Dutta Roy of Sahlgrenska University Hospital in Sweden. While more research is needed to tease out the risks or benefits associated with exercise of this intensity, she says that some of the biomarker shifts her team observed could lead to blood vessel repair and renewal.
It can also help improve body composition, decrease fat mass and lower blood pressure and cholesterol, says Jinger Gottschall, an associate professor of kinesiology at Penn State University. Some of her research has shown that high-intensity spinning can increase fitness levels even in trained athletes. “In every study we’ve done, we’ve seen increases in heart and lung capacity,” she says. She calls spinning “the optimal cardio workout,” and says you can get all the intensity of a treadmill or stair-climber without the impact.