EXERCISE
What is spinning?
Spinning is a type of indoor cycling that uses a stationary bike and is done in a studio class setting. Instructors will make curated playlists to cycle along to, making it enjoyable for all participants. Spinning classes are open to people at any fitness level, everyone can participate! They are a fun way to get exercise, and consistent training offers multiple health benefits.
Joint Health
Spinning is considered a low-impact activity and thus allows for less strain on your joints. Being on a stationary bike allows for most of your weight to fall on your seat rather than on your knees. This is important for preservation of joint health as well as for those with symptomatic knee osteoarthritis.
One randomized controlled trial evaluated the effectiveness of spinning with attending at least 2 classes per week over a 12 week period in individuals with mild-to-moderate knee osteoarthritis. This study demonstrated that participating in group cycling significantly improved joint pain and stiffness in those individuals. (1)
Improving Strength, Gait, and Balance
As you age, muscle strength decreases around your knees and ankles, resulting in gait and balance issues. This can make elderly individuals more prone to falls.
Exercising on a stationary bike can improve strength and stability around the joints, and thus make you less prone to falls and injury, especially those in the elderly population. One study followed elderly women over the age of 65, requiring them to engage in group stationary biking 3 times per week for 8 weeks. This study demonstrated that stationary biking significantly improved gait and balance in those individuals. (2) A previously mentioned study additionally showed improvement in gait velocity in those with symptomatic knee osteoarthritis who consistently engaged in group spinning classes. (1)
Mental Health
Being in a group exercise setting makes it more enjoyable than exercising alone at home, and allows for social interaction! Exercising with an instructor motivates you to push yourself and complete the entire workout. With regular exercise you can feel stress and anxiety relief.
Weight Loss and Cardiovascular Health
Consistent high-intensity training along with a healthy diet can help you lose weight and lower your risk of cardiovascular disease. One study found that not only did combining a low-carb diet with indoor cycling over a 12 week period significantly reduced body mass, fat percentage, total cholesterol and triglycerides; but also that cycling alone improved body composition and lipid profile. (3) Attending spinning classes a couple of days a week can improve your overall health!
Overall, spinning is a great way to get fit and destress!
(1) The Effects of Group Cycling on Gait and Pain-Related Disability in Individuals With Mild-to-Moderate Knee Osteoarthritis: A Randomized Controlled Trial. Amanda J. Salacinski, Kelly Krohn, Scott F. Lewis, Megan L. Holland, Kathryn Ireland, and Gregory Marchetti. Journal of Orthopaedic & Sports Physical Therapy 2012 42:12, 985-995
(2) Effect of Stationary Cycle Exercise on Gait and Balance in Elderly Women. Chae-Woo Lee, Gyeong-Hee Cho. Journal of Physical Therapy Science 2014. 26:3, 431-433.
(3) Effect of Diet and Indoor Cycling on Body Composition and Serum Lipid. Valle VS, Mello DB, Fortes Mde S, Dantas EH, Mattos MA. Arquivos Brasileiros de Cardologia 2010. 95:2. 173-178.
