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First, you may have heard of 'spinning,' but maybe you have never attended a class and don't really understand the difference between going out for a bike ride and spinning. Well, the difference is greater for some than others, but besides the fact that they both involve cycling, they are quite different. I'll attempt to mke that distinction clear.

Spinning, as you probably already know, is an exercise performed on specially designed spinning bikes, indoors, usually in a group, with music, and led by a motivational instructor who chooses music specifically chosen for the class. Classes normally last for 45 minutes to an hour, but at some gyms there are hard-core spinners who take two or even three classes in a row. Yeah, three.

Oh, one more thing, it's generally quite intense. So, if you're comparing it to a leisurely bike ride around the neighborhood, think again. It's more like a strenuous, high-speed, 20 mile ride on varying terrain.

Spinning has been popular for years. I first tried it several years ago; at the time my husband and I frequently rode our mountain bikes for two hours or more on off-road trails. We thought we were working hard. It seemed like it, and my significant hamstrings and quads were impressive proof.

So my daughter Wendy and I decided to join a spinning class at the gym. I lasted about ten minutes and never felt like I got the hang of it at all. I recall my feet flying off the pedals and my pride dashing out the door only moments before my physical self made a sheepish exit.

Three years later, after hearing many people drop the 'spinning' word, I decided to try again. The experience was a little better, but when the instructor asked us to stand and hover several inches above the seat for a prolonged period, I knew I couldn't last, and after thirty minutes, I ducked out again.

Now, keep in mind I'm no wimp. I was running 30 miles a week and frequently competing in half marathons around this time. I was also swimming regularly. Most people would think I was in excellent condition. Obviously, there was still room for improvement. Lots of room.

That experience taught me that despite the running and racing I was doing, my leg muscles were not strong enough. I think most runners assume they don't need to strength train their lower body because those muscles get adequate training while running. Apparently, that is far from the case. I can't explain why this is so, but I absolutely know this to be true.

A year later, determined, I signed up for a beginning spinning class. By this time, my friends had pointed out a helpful hint. Just because the teacher says to increase the resistance, which is accomplished by turning a knob on the bike, doesn't mean you have to do it. You are in control, and you can turn it as much or as little as you want. Since then, I've heard many spin instructors explain as much. After all, they really do want all members of their class to succeed and return next time.

This time I spent a few minutes with the instructor before class. First, she showed me how to determine the correct seat and handlebar adjustment; then she explained the three hand positions she would refer to during class. This provided me with some confidence. Of course, it also helped that the class was less intense because it was a beginner class. I survived, and that was the first of many, many weekly spinning classes. In fact, our local YMCA sponsored a Tour de Y challenge during the Tour de France, which required participants to take two spinning classes a week. I did, and discovered an amazing result: Spinning is g-r-e-a-t cross training for running. Well, it's great for many reasons.

Spinning Benefits

It builds strength. Spinning is an intense leg exercise that utilizes virtually every leg muscle, at least if you do it correctly. You'll know that, because you'll feel it by the end of the class and even more the next day. A good instructor will remind you use your muscles to push the pedal down, then toward the back and then to pull it up and forward.
Spinning moves the legs in a completely natural circular motion, and although it is intense, there is no pounding as there is in running. A good instructor will have participants standing some of the time, spinning with lower resistance part of the time, and spinning with higher resistance at other times, providing a very complete workout.

It's an intense cardio workout, easily as intense as most speed work. The high cadence, 90 rpm or higher most of the time, is a great way to increase leg turnover for running. For many runners, increasing turnover is the single best way to improve race times. It's an ideal workout when the weather prohibits outdoor training.

You can count on the instructor to motivate the group; every instructor is different, so visit several classes. You're bound to find an instructor you particularly like, and you will get to know the other people in the class; that always makes it more fun.
Spinning is a great way to burn a lot of calories in a short time.

Because you are in a class, you are less likely to back off; this is good, for the most part, but as always, if you are not feeling up to par, it's important to listen to your body and back off.

As for me, six weeks after I first started spinning I ran a new 5k PR, and I found that my easy running pace dropped by almost a minute. Amazing!

I am so glad to have finally become successful at this excellent activity, and I recommend it to runners and everyone else. 

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