1. Cardiovascular Health
Cardiovascular diseases are the number one cause of death globally, according to the World Health Organization. The American Heart Association recommends 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise for cardiovascular health, and cycling is an option to help you meet these goals.
“Cycling classes provide an excellent cardiovascular workout, increasing heart rate and improving overall cardiovascular health. Whether you go for a long session or a short burst, you can still acquire cardiovascular improvements,” said Michael Hamlin, NSCA, CSCS, personal trainer and founder of Everflex Fitness.
2. Improved Sleep
No one wants to spend all night tossing and turning. Fortunately, cycling can help. Moderate- to vigorous exercises can make it easier to fall asleep and improve sleep quality, according to the Sleep Foundation.
“More exercise typically means better sleep, which typically results in better sleep and better mental health,” Hamlin told Dailybreak.
3. Strength
When you get on an indoor cycling bike, you need to work many parts of the lower body to pedal against your preferred resistance. You’ll also power up the core to stay balanced, and many spin classes incorporate arm movements and choreography to light up the upper body, too.
“[Cycling] engages various muscle groups, primarily the lower body, leading to improved muscle tone and strength,” Hamlin explained. “The quads, hamstrings, glutes and calves all get a workout here!”
4. Low-Impact Movement
There are so many great ways to move your body to reap the benefits of exercise. But one great benefit to cycling is that it is low-impact, so it’s great for beginners and is easy on the joints.
“It's gentle on the joints while still offering an effective cardiovascular workout,” Dr. LeMeita Smith, director of clinical services at United Health Services and a psychological advisor at Tarotoo. “This inclusivity factor is what makes cycling classes accessible to a broader range of people, which is fantastic for overall health and well-being.”
5. Endurance
Have you ever thought about your endurance? If you’re an avid runner or lifter, you may consider training to get through longer runs or workout sessions.
“Consistent participation in cycling classes helps build endurance and stamina over time, allowing you to engage in more prolonged physical activities with less fatigue,” Hamlin explained.
There’s more to endurance training than smashing your personal fitness goals. Building up your endurance is important for your overall physical health, too. Endurance training, including cycling, can help improve heart, lung, and circulatory system health, according to the U.S. National Institute on Aging.
6. Mental Health
Clearly, spinning offers plenty of great benefits for your physical health. But you’ll also find it offers a wide range of perks for your brain.
Spinning can help relieve stress after a long day or get you motivated before work.
“When you hop on that spin bike and pedal away, you're not just engaging your body; you're also releasing those feel-good chemicals in your brain, like endorphins, that help to alleviate anxiety and depression,” Dr. Smith explained. “Plus, the sense of accomplishment you get from completing a challenging class can boost your self-esteem and overall mood. It's like therapy on a bike!”
7. Sense of Community
Spin classes are downright fun. You get to visit classes with others who want to reap the physical and mental benefits. You can cheer each other on, celebrate your accomplishments after a challenging class, and make friends at your favorite studios.
“Group cycling classes provide an opportunity to meet like-minded people, build friendships, and create a supportive network. Being part of a community that shares similar fitness goals can be incredibly motivating and inspiring,” Dr. Smith said. “The camaraderie in spin classes can help combat feelings of loneliness and isolation, which are common struggles for many.”
