You Spin Me Right Round: The Science-Backed Benefits of Spinning and Indoor Cycling on Health
With rising rates of disease in recent decades, it’s no surprise that many are seeking to improve their health through fitness classes like indoor spinning. Spin classes have exploded in popularity in recent years, with nearly 7 to 9 million people in the U.S. flocking to classes in droves or cycling at home every year. Spinning has become popular because it is more accessible to people of all ages and has been shown to reduce the risk of chronic diseases, including cardiovascular diseases, metabolic diseases, and certain cancers. In fact, research has indicated that cycling for at least one hour each week is associated with a nearly 10% reduction in death from any cause.
Ask anyone who has ever run for 26.2 miles or more: low impact fitness such as indoor cycling is less harsh on the joints than running or high intensity interval training. A 2024 study found that people who are in the habit of riding a bike are significantly less likely to have osteoarthritis and experience pain in their knees by age 65, compared to people who don't bike.
Cycling inside is also safer than going out on a road bike, particularly for those with vertigo or balance issues, and indoor spinning eliminates worries about motorists and bad weather. While virtual reality cycling and other indoor home-based classes through Zwift or Peloton have become more popular in recent years, accounting for 26% of indoor cycling participants, research has shown that people enjoy attending in-person group spinning classes more than just cycling alone.
Compared to working out at home, in-person group fitness classes like indoor spinning offer a chance for increased socialization, which has been linked to improved brain health in research. Working together as a team toward a common goal builds a sense of accomplishment, positivity, and teamwork. And, for elderly people, research shows cycling can lower the risk of developing anxiety and depression and boost self-esteem.
Spinning has also been found to offer more benefits compared to other cardio. A study in the Journal of Fitness Research examined the effects of two 30-minute spinning sessions with an hour of moderate-intensity exercise. After six weeks, the people in the spinning group showed more improvement in fitness, leg strength, blood pressure, total cholesterol level, and fat mass compared with the other group.
Additional proven benefits of spinning include:
Increased cardiovascular functioning and reduced blood pressure, lower LDL cholesterol, and improved lung function. Consistent indoor spinning is more effective at generating positive changes in body composition, physical fitness, and blood constituents compared to regular bicycling or other types of cardio done for longer intervals.
Regular aerobic exercise has been proven to reduce stress and improve mental health. Spinning increases the brain’s mood-boosting feel-good chemicals like endorphins, dopamine, serotonin, and oxytocin. Cycling for half an hour alone may reduce symptoms of depression for at least 75 minutes post-workout and amplify the benefits of therapy, according to two studies led by researchers at Iowa State University.
Pedaling resistance helps to increase strength and muscle endurance without as much wear and tear on bones and joints, making it a safer activity that’s adaptable for people of all ages, including older adults. The hamstrings, calves, quadriceps, and glutes are engaged throughout a typical 45-minute to one-hour class. These workouts can also build arm and core strength depending on the routine, making spinning a full-body workout.
Cycling to a high-energy, constantly changing instructor-led beat and rhythm pattern helps to build focus, coordination, and balance.
Improved cognitive function. A study in the Journal of Clinical and Diagnostic Research found that people scored higher on tests of memory, reasoning, and planning after 30 minutes of spinning.
Spinning aids in injury recovery. Cycling has been shown to help people recover their full range of motion after hip, knee, and ankle injuries.
Can You Spin Too Much? A Look at Overtraining Syndrome
Training too frequently and too intensely without allowing time for your muscles, tissues, nervous system, and brain to recover can lead to overtraining syndrome (OTS) or burnout.
Symptoms of overtraining syndrome include extreme fatigue, loss of motivation, mood changes, loss of appetite, sleep disturbance and insomnia, irregular heart rate, lower immunity, joint soreness, and more. Experts advise allowing enough time for recovery after spin classes and listening to your body in order to avoid burning out and developing injuries due to a lack of efficient body repair time. In addition, incorporating cross-training into your fitness routine and not relying on spinning as your sole method of fitness can help combat overtraining syndrome.
How to Get Started with Indoor Cycling and Spinning
To get spinning, be sure to research highly-rated studios and instructors. There really is a huge range of classes out there, and they are not all the same. It is best to try out different classes and instructors to find what you enjoy the most; everyone is different. One person’s indoor Tour De France dance party might not be another’s cup of tea. And, like other fitness programs, classes and instructors can vary wildly in terms of quality, music, environment, intensity, competitiveness, safety, and routine.
Spin class participants also need to wear form-fitting spin shorts or pants and cycling shoes. Shoes can either be purchased or rented at most studios. Spin novices should inform the instructor of their experience level with classes and ask for help adjusting their bike and getting their form correct to avoid injury.
And, as always, be sure to consult your doctor if you have concerns about embarking on a new fitness routine. Happy pedaling!
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Additional References:
Number of participants in stationary cycling (group) in the United States from 2011 to 2023
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