Millions love the heart-pounding, socializing of a spin class (stationary cycling).
Spin classes elevate traditional stationary cycling to a party atmosphere with fast music, coaching, and even virtual scenery. Baby boomers flock to the classes, but they also attract younger fans.
Some of the classic spin moves are cycling at different rates of speed and doing higher and lower grades during the hour-long workouts.
Some moves are more controversial, according to the Berkeley Wellness Letter.
Classes that combine floor aerobics or even weight lifting have drawn some criticism from physiologists. Adding in these moves can undermine the basic spin workout, they say, while not adding anything in return.
Backward pedaling has also drawn criticism. A study by the American Council on Exercise in 2015 found that the move does slightly boost calorie burning and heart rate. The study also found that the maneuver puts stress, sometimes excessively, on the knees and ankles, especially at high intensities.
The keys to a safe and healthy spin experience are easy:
– Good posture on the cycle.
– Proper seat adjustment.
– Proper handlebar position.
– Bring a full water bottle.
– Cycle at your own pace.
– Avoid intensities over 110 rpm.
– Don't do extra upper body movement while spinning.