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What to Expect from a Spinning Class

The Most Fun You'll Have on a Bike!

-- By Nicole Nichols, Fitness Instructor
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Where to find it: Spinning is commonplace these days—you can find it (or similar indoor cycling programs) at almost every gym or fitness center, and there are even Spinning-specific gyms too. If you go to, you can find some locations listed, including locations that will allow you to come and try out a class for FREE!

My Tips: If you’re new, show up early! Let the instructor know that you’re new (and whether you have any conditions that might affect your ability to take part in the class), and ask him or her to help you set up your bike properly. The main thing I emphasize to my students is to monitor your intensity level and work at your own pace. Every person in a Spinning class is at a different level of fitness, and everyone had to start at square one. Don’t feel pressure to do more if you’re not comfortable doing so. Lastly, remember that every instructor is very different. You might not like it your first time, but you might like it better your second time. Give it a chance with a few different classes and instructors before you decide whether Spinning is for you or not.
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • MARYO125
    I find that I can't make it to spin class on a regular basis and when I try spinning on my own, I never push myself as hard as when I'm using this killer coached spinning album I found on iTunes. It's made by an elite cycling trainer to push you:
    leExpress_iTunes - 3/13/2014 10:45:03 AM
  • The first spin class I ever took was the 8-week Grand Tour Program. I did NOT know what I was getting into, but really glad I did it. It was the best money I had ever spent on myself, it got me ready for road riding (this particular spin program is different than others). I loved it but it was hard work, it however, made me want to do it more! I suppose that is a good thing. My spin instructor, Linda, was energetic and made the class that much more exciting. She also put together a cycling club when the season began. I cannot say enough about Spinning, it is fabulous! Try it, you'll like it ! - 12/20/2013 6:20:48 PM
  • Thanks for sharing. I know of no classes near me. - 12/9/2013 4:56:43 AM
  • Good article. But I don't think I would like to spin. That's something you need to think about very hard. I believe you could hurt yourself. - 12/1/2013 4:32:26 PM
  • Spinning is aerobic exercise. It can be an awesome workout. Be cautious you are fit correctly on the Spinning Bike to avoid injury.

    Spinning is not cycling, it is an aerobic event that helps the body metabolism. Done correctly you will have gains in fitness and tone. - 10/26/2013 1:53:07 PM
    I live in Bergen County NJ but spinning was always a bit challenging for me. I found a great spin class at Club Metro in NJ. I have lost 10 pound in 3 months. I spin 3 times a week and I have gain tone and reduced the most stubborn belly. I am over 40 years old so Spin has been my savior.
    - 9/20/2013 9:16:26 AM
    Living in Doha - Qatar, I use to spinn for almost 2 years, and since almost a year I am cycling 3 times a week for about 1h 30 minutes,,, I am looking to get a certified spinning instructor,,, can this be on line? appreciate your assistance - 9/16/2013 7:52:03 AM
  • I've been a spin instructor for the past two years, and I think it's the most under-rated exercise at the gym. With the right routine and the right music, it's one of the best workouts you can get! - 6/5/2013 7:14:41 AM
  • I've been doing ex. on a stationary bike and need some routines. - 5/29/2013 11:58:46 AM
  • I love riding my bike for hours, so i thought i would like spinning. Turns out not only did i not like it; i think it was more like hate. glad there are so many classes and forms of other exercise. - 1/22/2013 9:45:25 PM
    Here is a good page with Questions and Answers on anything related to a spinning class: http://www.spinni
    nning_program_faq - 1/3/2013 4:42:50 PM
  • I loved spinning so much, I became an instructor ! I've been teaching classes for over seven years. LOVE IT !! - 8/9/2012 6:20:03 PM
  • This article is so much like an article in the new issue of Shape magazine. I appreciate how much more in depth you were on the subject though. - 8/9/2012 5:52:58 PM
  • I have tried Spinning classes in the past and just hated them. I love cycling, but have found Spinning to be overwhelming. Perhaps I just need to find a different instructor. I have completely stopped the group fitness classes at my gym because most of the instructors do not give good directions and often the classes are more about watching the instructor show off how good she/he is rather than actually calling out directions, giving modifications, and encouraging the participants. - 8/9/2012 11:26:54 AM
  • I took a weekly spinning class for parts of 2 or 3 years. I thought it was great! I was doing it as cross-training for my running, and it must have helped more than I realized. I haven't been able to take the class for the past year, and my 5K times have gotten slower.

    It does take a few weeks for your butt to get used to the seat, but after that you won't feel sore afterwards.

    As far as lagging behind others - almost nobody really knows (and almost nobody cares) what resistance or pace you are using. It's not like biking outdoors where you actually get behind. So don't feel intimidated - just give it a try! (For a few weeks - at least 1 week after the butt soreness goes away :^) - 5/22/2012 11:07:38 AM
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