Indoor cycling (a.k.a. spinning)

An intense workout

Indoor cycling classes known as "spinning" began in 1989 in Southern California when bike racer Johnny Goldberg opened the first spinning center, but exploded in popularity over the last few years. Though any indoor cycling class not certified by Goldberg's Madd Dogg Athletics can't be called spinning, there are many replicas at health clubs around the country.

It's an intense workout done on special stationary bikes that increases endurance and works the lower body, focusing on the quads, glutes, and hamstrings. Typically, classes start with a warm-up followed by a series of moves such as lifts and climbs. During class, you'll also simulate hilly and flat rides, pedal at different speeds, and perform intervals of standing and sitting, says Chris White, a cycle instructor for Reebok Sports Clubs in New York City, who has been indoor cycling for seven years.

Why people love it

Some classes focus on creative visualization; others are very New Age-y with candles, dimmed lights, and special music. Classes usually run about 45 to 60 minutes. "Even though the cardio section is only 35 minutes, you get all you need for one day," says White. What's more, you can burn 500 to 700 calories in a 45-minute class. Even better, there's no impact, it relaxes the mind, and you don't need any special skills.

Judging from the waiting lists (you have to sign-up ahead of time for the classes at most gyms), indoor cycling is still huge, and according to instructors and students alike, it's won't be going the way of other where-are-they-now exercise fads (remember Slide?).

"I like it because of how motivating it is. Over the years I've been taking it, I've found I've been able to challenge myself with it," says Andrea Chernus, 41, a registered dietitian in New York City, who has been indoor cycling for four years. "I've always been athletic, but these classes are a way to push myself harder than I have before," she adds.

More than a trend?

Passik of Mad Dogg Athletics sees the future of indoor cycling as a continually growing and changing process. "I see it being integrated with other types of work such as yoga or martial arts," she says. In fact, some gyms are already combining other workouts with cycling (it's not safe to do anything but cycling on the bikes, so if you're taking a combination class, make sure that the other section is done on the floor).

"Indoor cycling is not peaking. As with any trend that comes along, it might taper off some. But indoor cycling will be around for a long time," says White.

"I think its popularity will continue for quite a bit longer because it's something people have been doing for a long time; it's not new," says Maria Vachon, group exercise director for Healthworks Fitness Centers for Women in Boston.

Taking it outside

Aside from being a motivational workout, another reason for group cycling's continued popularity is that it serves as both a training program for seasoned outdoor cyclists and as an entree into the world of outdoor cycling for novices. "So many students have taken it outdoors," says Passik. They are also starting to take active cycling vacations, she says.

"It's an excellent training tool for cyclists in the off-season or for people training for a bike tour or the AIDS ride, for example," says White.

Although he started group cycling to drop some weight (he lost 30 pounds thanks to indoor cycling) Rick Caballero, 30, a client service representative in New York City, gained something unexpected: a love of biking outdoors. Now he rides outside about four times a month.

A variety of classes

The industry is doing its part to keep group cycling hot by offering a variety of classes. For example, Healthworks offers two hour classes for people training for long summer bike rides, introductory classes that teach new students how to adjust the bike and how to perform the various moves, and a combination cycling and strength-training class, among others. New York Sports Clubs' offerings include race, interval, endurance, and recovery classes.

Are you ready for it?

If you're already cycling outdoors, then you're all set to take it indoors. "If you're running 20 miles a week, you're going to have the cardio stamina for the class," says White. However, keep in mind that indoor cycling is a sport-specific activity, says Monica Schrader, a spokesperson for the American Council on Exercise in San Diego. If you don't cycle on a regular basis, think of yourself as a beginner.

What you'll need:

• Padded biking shorts or a gel seat - At the very least, wear two pairs of tights for a little extra cushion, says Passik.
• A water bottle - Having water on hand during class is a must. White recommends drinking three to four ounces every 15 minutes.
• A towel - You'll need it to absorb sweat.

Tips for a smooth ride

Take an introductory class, it's worth it.
If you can't or your club doesn't offer them, get to class five to 10 minutes early and introduce yourself to the instructor. This gives him or her time to help you set up your bike and adjust the seat and handlebars, etc.

Expect some discomfort at first.
You'll get comfortable on the seat and on the bike after four to five classes.

Ride with control and resistance.
Take it easy. Don't push too hard too soon. Avoid getting caught up in the competition. When starting out, you should feel like you could have done a little more at the end of class, says Schrader.

Don't be a fanatic.
Indoor cycling is a great workout, but like everything else, you can have too much of a good thing. Start with one or two classes a week. Then, if you like it, increase it to two to four classes a week. And, says White, unless you're training specifically as a cyclist, it's important to cross train.

Concentrate on form.
Don't lock your knees. Your shoulders should be down and relaxed. Grip the handles lightly and don't round your shoulders or lock upper body or elbows.

Beware of injury.
Like any other activity, indoor cycling comes with a risk of injuries, says Schrader. Areas to watch out for are knees, wrists, and lower back. Also be careful not to strain the upper neck.