On many of my Public Transport travels to Spinning® Instructor Certifications, Continuing Education or Events, I often engage in conversations with fellow passengers to pass the time. Once we reach the subject of “what do you do for a living?”, on saying that I teach Spinning Classes, their response is often statements like “oh I tried that once, it was too hard,” or one time I heard “I didn’t like Spinning, as the Instructor made us remove the saddle for the entire Class.” I get so frustrated and angry at these sort of responses, and sometimes feel like shouting out loud “that’s not Spinning!”

When I consider the benefits of Spinning class on my health and lifestyle there are at least ten benefits to take up Spinning as an exercise so long as we stick to the manual.

Here are just a few of the many benefits of Spinning:

1. Burn Calories

I actually wasn’t fond of Spinning when I started back in 2000, because it was hard on my legs. However, as I began to get accustomed to the training and saw some weight loss and muscle definition appear I was hooked. A Spinning class can burn on average 500 calories. Even at challenging levels, other cardio equipment couldn’t burn that many calories in such a short time.

2. Improve Cardio Health

Spinning can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training.

Heart health is an obvious benefit, as is lung capacity. As we work harder we will learn to work on controlled breathing, as well. This may help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

3. Set Your Own Pace

If someone prefers to pedal a little slower they can’t fall behind the rest of the class, and they won’t feel out of place for not knowing an aerobics or step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

4. Enjoy the Authentic Experience

In a Spinning class, the challenge is constantly changing. As you work through each level you tend to lose track of time. Using language and visualization techniques, Spinning Instructors can create positive mental distraction and time passes like seconds. Riders can literally close their eyes and think.

5. Obtain the Benefits Without the Impact

I have several friends who avoid the treadmill, elliptical, and stair stepper because of the traumatic impact on their knees or feet. Spinning keeps the pressure off your knees and feet. You are able to work out hard on a Spinner bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of arthritis. I have friends who are able to join a Spinning class who simply cannot stand the pain of high impact cardiovascular workouts. Indeed at the moment, I am using my Spinning classes to actually re-rehabilitate an injury I recently acquired to my medial collateral ligament caused by a bad fall whilst skiing. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and I’m actually strengthening the area around the injury.

6. Build Lean and Defined Legs

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. It does not take long before your thighs, hamstrings, and calves begin to take shape. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

7. Lower Your Body’s Workout Breaking Point

As you learn to work harder on the Spinner bike you will begin to find that the breaking point, at which you begin to feel the workout, will become lower the harder you work. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy.

The great thing about working your body into this kind of shape is that you feel better without the use of drugs. You feel better throughout the day following a Spinning class and you have more energy. You are simply training your body to work more efficiently.

8. Train Your Abs & Core

Spinning Instructors should always cue reminders about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, as well.

As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release.

You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

9. Experience the Community

Regardless of your fitness level, riding Spinner bikes keep everyone together. This goes beyond sitting in the same Spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach their goals.

10. Enhance Your Mental Strength

I’ve found Spinning does two things mentally. First, the warm up and cool down are great ways to relax. Before and after putting your body through a strenuous Spinning class you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.

Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can-do” attitude.

This article was contributed by Michelle Colvin, Spinning® Master Instructor | United Kingdom

To learn more about the benefits of a Spinning® class, explore our website and get involved today!


  • […] up with the rest of the class. Yes, sometimes you feel like passing out (in a good way) but the benefits you reap from the group fitness class […]

    Posted On March 1, 2015

  • Edward Curran

    I would like more info on spinning!

    Posted On September 29, 2015

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  • […] (oh, my legs!), it is one of the most popular exercises available today, given its many benefits (explained here), such as an excellent cardiovascular workout, as well as a great abdominal workout. As the latter […]

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  • Peter G

    Why don’t any of the Spinner bikes have dropbars like a real road bike? It would seem that many of the ‘contraindications’ would simply be unnecessary if the bikes used real handlebars as opposed to the bullhorn handlebars they have now.

    I know the Stages bike has dropbars, why is this not at least an an option on the Spinner bikes?

    Posted On November 10, 2015

  • Andrew Roberts

    I have just started spinning after years of not doing a lot of excercise. And I am amazed at the rate of progress I have made from sticking with it. It’s a fantastic workout in a lot of ways.

    The only advice I can give is. When you start keep to your own pace and you will find that you will progress at a quicker rate than you think.

    Posted On November 21, 2015

  • Exercise goes hand in hand with backpacking and hiking. So does Yoga, IMO. I enjoy reading about what people do when they’re not in the Wilderness almost as much as I enjoy trip reports.

    Posted On December 7, 2015

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