Spinning is your workout. You contrything from yourol ever speed and resistance to your intensity level, so it can be as easy or as challenging as you want it to be. Like many things in life, you will get out of it what you put into it. However, one thing is for sure, you’ll leave your spinning classes dripping with sweat and feeling great that you’ve done something good for yourself.

If you’ve been curious about trying those notorious Spinning classes, here’s what you need to know, whether you’re taking a Spinning class for the first time or the 50th time.

What is Spinning:

Spinning is a specific format of indoor cycling. Spinning is a cardio (aerobic) workout set to music and led by a certified instructor. Most classes last between 40 and 60 minutes, although some places offer beginner or intro classes that might be shorter.

Who can attend:

Spinning is great for people who want a motivating workout that they can control at their own pace. Even if you’re not into choreography-based fitness classes, you can still enjoy Spinning because it involves neither rhythm nor complex moves. It’s low-impact, so it’s very suitable for people who want to balance out higher-impact exercises or for people who have some joint problems.

What to expect:

Try to think of your instructor as a guide he/she should give you general guidelines about how much resistance to add, how fast to pedal, how hard you should be working, and when to do certain movements (like standing, sitting, sprinting, etc.) Using these cues as guidelines, it’s up to you to work out at your own level and pay attention to how you feel. You can recover, go slower, use less resistance, or vice versa depending on how hard you want to work.

Spinning is non-competitive.

You can also expect to feel fatigue throughout your leg muscles when you’re newer to Spinning—even if you’re used to working out in general. But no matter what, don’t stop pedaling. You will also feel some saddle soreness from the seat, and that’s very normal. After coming to class regularly, that soreness will go away for most people.

What should you wear:

Workout gym clothes (not long/baggy pants, because those can get caught in the pedals/wheels) and flat-soled workout shoes are a must. If you have them, padded cycling shorts will increase your comfort, and cycling shoes with cleats can make your workout more effective.

What to bring:

At least one water bottle and a towel for all that sweat.  If you have one, a heart rate monitor is an awesome fitness tool that instructors and students alike typically use to measure exercise intensity during Spinning classes.

Tips: If you’re new, show up early! Let the instructor know that you’re new, and ask them to help you set up your bike properly. Every person in a Spinning class is at a different level of fitness, and everyone had to start at square one. Don’t feel pressure to do more if you’re not comfortable doing so.