Spinning – or indoor cycling – is a form of exercise using a stationary exercise bicycle in a classroom setting. The concept was created in the 1980s by ultra-endurance athlete Jonathan Goldberg (“Johnny G.”). Participants set goals based on their perceived rate of exertion or heart rate using a heart rate monitor.

Several indoor cycling programs exist, including “Spinning,” administered by Mad Dogg Athletics, “Studio cycling,” operated by Reebok, and “Power pacing,” from Keiser.

Indoor cycling is a great workout and an excellent way to maintain or improve fitness and reduce stress. This combination mind-and-body workout also helps develop mental discipline and creates a calming and peaceful effect even as the body is being pushed to its limits.

A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate terrain and situations encountered on actual bicycle rides, including hill climbs, sprints and interval training. Coasting downhill, however, is not simulated. The instructor uses music and enthusiastic coaching to motivate the students to work harder.

Each person in the class can choose his or her own goals for the session. Some participants choose to maintain a moderate aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity.

Classes generally use specialized stationary bicycles. Features include a mechanical device to modify the difficulty of pedaling, specially-shaped handlebars and multiple adjustment points to fit the bicycle to a range of riders. The pedals are equipped with toe straps to hold the foot to the pedal, enabling powerful upstrokes. They may also have cleats for use with specialty bicycling shoes.

The difficulty of the workout is regulated by varying the resistance on a flywheel attached to the pedals and changing the cadence (the speed at which the pedals turn). The resistance is controlled by a knob, wheel or lever that the rider operates, causing the flywheel brake (a common bicycle brake) to tighten. Tightening the brake makes pedaling more difficult while loosening it makes pedaling easier.

Indoor cycling is very energetic and causes a lot of sweating, so it’s important to bring and drink plenty of water.