If you ask me what workout I prefer to do, the answer is hands down spinning. If you had asked me this same question 10 years ago, there is no way I would have given that answer. My mom started spinning when it first came out in the 90′s, and when I joined her for class one Saturday in high school, I walked away from it swearing I’d never go to one again! To me, it was such hard work that it almost felt like a form of torture. But for some reason while in college, I decided to give it another try…and I fell in love with it.

I decided to write about spinning because there seems to be such a stigma attached to it. When I tell people I am a spinner, I hear comments like, “Are you crazy?! Spinning is hard!” and “There’s no way you could get me to a spin class.” These were the very comments I used to make before I knew the truth about spinning. I recently talked with a friend of mine who is a Les Mills and Schwinn certified spin instructor and asked her to answer questions about the class. I will of course give you my thoughts on the topic, but also wanted to give you facts about this amazing workout.

1. What are your recommendations for people who are intimidated to get into spin? Should they just attend a class, or even 1/2 a class to see what it’s like? What kinds of expectations should they have for their first time?
My recommendation is to just do it. It seems intimidating with the dimmed lights and the intensity, but I always tell someone just to get through their first class and take it at their own level. A good instructor will ALWAYS give lower intensity options so that a participant can scale it back until they are ready. It is your workout and as an instructor, we are there to motivate and moderate a class. We cannot control how hard you actually workout.

2. How long do you think it takes the average person to learn to like spin?
The average person should see and feel a difference after 5 classes. I always tell participants not to give up after their first attempt as it always seems the toughest after the first class. Within 5 classes, I guarantee the participant will even see a difference in their fitness level. Just stick with it!

3. Why is spin such a great workout?
Spinning involves heart rate training. A good instructor will lead a class by bringing their heart rate up to 90% of their maximum and not allowing it to drop below 70%. What does this mean? Anaerobic exercise + ideal fat burning = success!

4. Do you have to be a super-athlete to do spin classes?
As mentioned before, a good instructor will give options to the participants. You do not have to be a super-athlete to do a spin class, but if you commit to the work out, you will make yourself into an elite athlete.

5. What about the myth that spin bulks up your calves?
This is a myth. Not even strength or mountain climb types of rides will “bulk” you up. And there is no such thing as spot training [training one area of your body]. If anything, a spin class gives you a full body workout: drop your heels and you get your hamstrings; load your quads by doing a standing attack or climb; in the saddle work will lean out your legs. You are burning up to 700 calories in one hour of training. You will definitely NOT bulk up!

6. Any other tips for women who want to get into spin but are reluctant or scared, or any info on spin in general?

• If you intend on participating in more than 2 spin classes a week, take a yoga/stretch/pilates class as well. The reason is that our hip flexors tend to tighten and you may get some injuries.
• Hydrate throughout your ride which will prevent cramping and lactic acid build up in your legs.
• Eat protein 30 minutes post workout, which will help with muscle recovery.
• Wear proper attire; loose clothing is not recommended on a bike. If you intend on doing more than 2 classes per week, invest in bike shorts with padding and spin shoes. Spin shoes make all the difference in your workout and you will definitely feel the difference in your ride.
• It’s a great prenatal and postnatal workout; ask your instructor for modified moves.
• You can train your heart to work for you. Get a heart rate monitor. It’s a great investment (used not only for spin but for all activities – weights, aerobic classes, running).
• Clear your mind! Focus on the ride and your goals. Every breath you take, you’re getting in shape, so just breathe.