The Benefits of Bike Spinning

Participants who are involved in the program monitor their progress with their heart rates, usually through a heart monitor attached to the bike or taken manually. For those who are new, they often size up their level of exertion on a relative perceived exertion scale, which ranges from 6 (no exertion) to 20 (maximum exertion). Various levels of resistance and cadence simulate different kinds of terrain.

Since the program was launched several other programs have emerged, among them those operated by Reebok and Keiser's 'Power Pacing'.

Spinning has a lot of benefits. Not only is it a great way to burn fat and tone your leg muscles, it is also a very convenient form of high-intensity exercise. Spinning exercises were originally used by cyclists to train during bad weather, which is why rain or shine, there is always a way to exercise.

Spinning exercises offer the same cardio benefits that running or jogging can give. What's good about this is that it can be done by people who do not like to jog or run, or have orthopaedic problems which prevent them from doing so.

Spinning helps develop and tone muscles in a variety of ways.



Basically, the work- outs involve variations in the resistance on the flywheel attached to the pedals, variations in the cadence or the speed, and through the sitting and standing positions maintained by the participant, which can either be forward, middle, or rear.

- In forward, the rider is seated on the saddle with hands in the center of the handlebars for balance.

- In position two, the rider stands up but can still feel the saddle between their legs. Hands are placed lightly on the handlebars for balance.

- Position three is often used for heavier climbing, with the body extended over the handlebars. The resistance can range from completely loose to one that will give the rider the most difficulty. Often, the cadence is affected by the resistance. Riders often pedal faster against some degree of resistance to burn off more calories.



The positions work more to tone and condition the muscles more than anything else. The proper posture involves holding the body in a more upright manner with the back of the legs touching the saddle with the centre of gravity right over the crank and never on the handlebars. This is required to prevent stress injuries.

Spinning involves most of the lower body muscle groups.



The main force comes from the hip and knee extensors which are used to create a downward push. The glutes and the biceps also participate in hip extension, as well as the rectus femoris, vastus lateralis, and vastus medialis. In knee extensions, the muscles groups that are worked the most are the semimembranosus, gastrocnemius, and the biceps femoris.

Overall, the physical benefits of cycling include an overall improvement in cardiovascular endurance, more lean muscle mass, increased muscular strength and endurance, and decreased body fat. The exercise is also a great way to beat stress and socialize, since spinning classes are often done with 10-15 people or more.

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