January 18, 2025, 4:18 pm | Read time: 4 minutes
Riding a bike that doesn’t move – why? Fans of indoor cycling, also known as spinning, answer the question with: because you can really work out to motivating music and a light show. The time flies by – and burns lots of calories. FITBOOK editor Sophie Brünke has tested this sweat-inducing cardio workout.
Bright lights flicker on the ceiling and walls; the colors change rhythmically to the music. They are the only thing providing some light in the otherwise dark room. Booming beats waft across the floor, and someone shouts: “Are you ready?” It could be the prelude to a roaring club night. However, it’s not the dance floor that makes you sweat, but a stationary bike. Find out what makes indoor cycling the ideal sport for losing weight below.
Overview
Indoor Cycling Becomes a Cardio Event
In special studios designed exclusively for indoor cycling, the dusty spinning class familiar from the gym becomes a cardio event. The training rooms are windowless, the bikes are lined up in front of a large mirrored wall, and the lighting design plays with warm, subdued light and flickering neon elements, depending on the situation.
The courses, also known as “rides,” last 45 to 60 minutes. During this time, the participants tackle imaginary hills or engage in sprints following a specific sequence. Choreographies with the arms, sitting down, and standing up again are also possible, coordinated with the music. The resistance on the bikes can be adjusted by turning a knob; the trainers specify the number of turns. In “full body cycling,” exercises with dumbbells on the back of the bike are added to individual tracks.
Expert Assessment: “Super-Efficient Cardiovascular Training”
Achim Schmidt from the German Sport University in Cologne describes indoor cycling as “a super-effective cardiovascular workout.” The legs and back are put under additional strain; the arms are less so. The advantage over outdoor cycling is clear: “When I cycle indoors for 60 minutes, I’m exerting myself the entire time. In contrast, when cycling outdoors, I might only be exerting myself for 60 percent of the time, with the remainder spent coasting.” Indoor cycling is a good option, especially for people with little time but who want to get the most out of their training.
However, Schmidt is critical of the group effect: “It’s difficult for beginners to pace themselves. They immediately go full throttle because the others are pulling them along.” Spinning or cycling is fundamentally unsuitable for people with cardiovascular disease – at least at the intensity that is common in hip cycling studios. People who have recently had knee or hip surgery are also better off not getting on a bike for the time being. For everyone else, Schmidt recommends cycling three times a week – in addition to running or strength training.
Setting the saddle at the correct height is crucial:
. “Otherwise, it can create undue pressure in the knee joint,” Schmidt explains. The rule of thumb is: when your heel is down on the pedal, your leg is stretched out. It also makes sense to wear padded cycling shorts so you don’t feel the hard saddle the next day.
Why indoor cycling is so effective for losing weight
A cardiovascularly demanding workout like this naturally also burns a lot of calories. During a 45-minute class, the body expends an impressive 400 to 600 kilocalories. That’s about twice as much as with conventional cycling. If you attend a course three times a week, you will quickly notice this on the scales or in your shrinking waistline. If you combine indoor cycling with a healthy diet, cardio training can promote weight loss and even improve your cholesterol levels, as a study from 2010 showed.1 This was also confirmed by a review from 2019, which also found a positive effect on blood pressure.2
Optimal power transmission with special cycling shoes
Many providers rent cycling shoes with a click mechanism free of charge, allowing you to transfer power optimally. It’s best to be shown how to click them on and off a few times. Once you’ve clicked them off, it’s difficult for beginners to click them back on in a darkened room.
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Everyone determines their own training success
The notion that each individual has the freedom to do as they please on their bike presents a bit of a challenge: “It takes very well-trained instructors who can keep an eye on the class and recognize whether someone is just completely exhausting themselves,” says Schmidt. However, for instructors, it’s nearly impossible to discern whether a participant is exerting full effort or merely simulating the motions. In this respect, everyone determines their own training success. In the 45-minute class, one person is struggling up a steep climb – the other is just out for a quick sandwich.