A spinning class is an indoor cycling workout designed for a group of people in a studio. An instructor guides the class through the phases of the workout, from the warm up to the cool down. He also tells the class when to change positions on the cycles.
Standard positions in a spinning class are seated flat, seated climb, standing flat, standing climb and jumps.
Seated flat is the basic position. It develops strength and stamina. For the seated climb, the person rises in his seat, which targets the glutes and hamstrings.
Standing flat is an upright position, similar to a run. It exercises the core muscles, as they must stabilize the body. For the seated climb, the person leans forward. This position strengthens the leg muscles, especially the quadriceps.
For jumps, the person smoothly switches between seated and standing positions. Jumps develop balance.
Spinning classes usually have music and lights. Each person controls the resistance on his bike. It's a low-impact workout, and classes are typically between 30 and 75 minutes long.
People taking spinning class should wear standard workout clothes and avoid long or baggy pants, as they could get caught in the pedals. Padded cycling shorts can make the class more comfortable.