THE SCIENCE BEHIND SPINNING WORKOUTS | are peloton classes worth it?
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- I had the opportunity to give you an honest Peloton review this week, so I pounced on that opportunity! In this video I'll give you the science behind spinning workouts and answer the question: are peloton classes worth it? A lot of people ask me is spinning a good workout so I'm excited to break down the pros and cons of spinning while I tried the peloton bike. Let me know your favorite type of cardio in the comments below!
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I teach two spin formats--Les Mills RPM (45 minute spin class with an emphasis on cardio peak training) and Les Mills SPRINT (30 minute HIIT class on a spin bike). What I love, about these formats especially, is that even though cardio is a huge emphasis, because of how the classes are sequenced and because of the "pattern" for what kinds of choreography are included in what order, there is an opportunity for lower body muscle development. I think the Les Mills classes in general are really well done and are backed by lots of science (but as an instructor, I'm obviously a bit biased and really bought into it all...so take w a grain of salt for sure), but I will say this about RPM in particular (and about other forms of spin that I have taken over the years):
1. It's an enormously quad-dominant activity (and I know you've mentioned quad dominance a lot in your videos...), so being mindful to include squats, good mornings, and deadlifts in strength routines to balance out the work is really going to be important.
2. While core control is important for stability and as the rider shifts positions on the bike and while it is UTILIZED, core DEVELOPMENT and STRENGTHENING isn't emphasized. Too often I see and hear people confusing core engagement with core development. While related, they're not the same thing. Scheduling core development-specific training will be critical to a workout routine that includes spin as its main cardio of choice.
3. While things like push ups on the bike handles or upper body work over a song or two with weighted bars are popular in some spin formats (I'm thinking Flywheel, Cyclebar, etc.), there are more effective ways to get an upper-body workout, and there is no real science behind the biomechanics of double-tasking with small weights and repetition of movement over nowhere-near-enough-time for hte 'time under tension' effect, and it can lead to unstable movement in the lower body while on the bike.
4. Stretching is VERY IMPORTANT. I love that you mention the strain on the hip flexors and the need for a lot of stretching. Also, without an instructor giving significant (& consistent) form and alignment cues, it can be too easy for a rider to dump all of their stress in the upper body and let the lower body just have a free-for-all.If you're gonna be on a dang spin bike, make sure you're setting yourself up for the right kind of work in different parts of your lower body and that the core is stabilized to anchor the movement and the upper body is positioned simply to provide support (almost like scaffolding on a building that's going up...).
5. NOTHING happens well without proper bike set up. Any instructor who starts a class without instructing what alignment on the bike looks like when you're in the saddle is not setting riders up for success!
6. While each rider can control his or her resistance, for certain positions on the bike and for certain kinds of work, if the resistance level is not where it should "feel" in the leg's effort to move the pedal, work isn't really being done. I've been in numerous spin classes where the instructor has just coached turning the resistance to a specific number on the bike, but the *effort the leg feels to move the bike pedal to complete the kind of work that's being done* will feel differently to every single person based on where they are in their fitness journey, their athleticism and their ability to be dynamic in their movement and align the way the pedals respond to resistance levels and their own body's ability to maintain consistent movement relative to the kind of work that's being done at that resistance level...and, let's face it, the individual bike (in a spin studio, every bike will likely feel a bit different at the exact same resistance "number" on the dial and/or monitor--sometimes this is just how the bikes are made in a factory and sometimes it's bike use/wear & tear/maintenance). I'm a big believer in the idea that with great freedom comes great responsibility, and that any good spin instructor should coach towards self-awareness.
Spin is a GREAT form of cardio (and the HIIT class I teach is a great metabolic conditioning program that also does incorporate some strength work when it's done properly), but there is a lot to be considered. I love how low-impact it can be to the joints (especially being in my 40s and my family medical history of early-onset arthritis having caught up with me), but if alignment, resistance, bike positioning aren't properly executed it can also be dangerous and can increase the likelihood of joint damage and/or injury. *shrug*
WOAH--I had a lot to say! Not even sorry in the least bit. ;)
Steph thank you SO MUCH for sharing your knowledge and insight! This is incredibly helpful for me and I'm sure other viewers will benefit from reading it too :)
@@JustinaErcole sorry if it's a bit intense...I've been teaching my spin formats for about 3 years and have been taking spin for over 11, and having seen boutique spin studios emerge, having taken free form spin classes with instructors who have pretty general certifications, and having been immersed into the Les Mills world, I've seen (and dealt with injuries and numerous quad strains) through a LOT. I am nowhere near an authority on anything, but my opinions have nothing to do with the different fads, trends, and ideas out there...just a lot of varied experiences from both 'parts' of the spin studio working with people of all fitness, ability, constraint (etc.) levels...
@@stephkarto I didn't find it intense at all! As someone who really doesn't do spin and has gained any knowledge on it simply from NASM and PubMed articles, I really appreciate the insight :)
YESSS Everything about this!! 👏🏼👏🏼
Haven't done any spin classes, but I love regular (outdoor) cycling because it's lower-impact than a lot of other cardio (plus, you get to go fast!). I had a pro bike fitting last year from a physical therapist, and it changed my whole experience. Proper fit is SO important, especially if you're putting in a lot of miles. Highly recommended.
Love that! Thank you for sharing :)
I had to jump on here and comment that I’m so sorry to hear your first spin class experience at said popular chain spin studio was so bad!! As a spin instructor at a different studio in NYC/NJ, it’s so upsetting because it can be such a daunting experience for brand new riders. Like with any group fitness class, new clients deserve to be set up for success- get any questions answered, set up properly and safely, and maybe most importantly- feel seen, welcomed and encouraged! I could go on and on, it’s such a pet peeve of mine lol.
Loved your take on spin as a form of exercise and I love your channel as a whole. Science and functionality first! Keep up the great content 🙏🏼💕
Thanks Becca! Yeah it was super disappointing bc I know SoulCycle is such an incredible brand. I just didn't feel welcomed by the people staffed at that location. Would love to come take your class though once it's reopened! You can show me how to set up my bike lol
HA! Yes please!! I’ll play Hamilton for you! Lol And set your bike up just right. Right now I’m in NJ (CycleBar) Hoboken & Fort Lee. Not a bad commute from Manhattan! And I’d love to try your megaformer classes when that studio opens back up too! 💪🏼
I run quite a bit. About 35 miles a week and I up it when I am training for a race. That's my cardio of choice but when I am not in season so to speak I do strength training. Right now I am doing Sydney Cummings almost every day. I don't know why anyone would pay for the Peloton app when you can find good available and free content online. Just my two cents. But I found Sydney because you did a review! So thanks for that
So glad you found Sydney! And I disagree about paying for the app simply because I'm a big believer in investing in something you believe in. But that's because I work in the industry and want to get paid for my work haha.
@@JustinaErcole You put free content on TH-cam and it's quality content. And a lot of fitness instructors have amazing content online that you don't need to pay for. That is what I meant... there's good content and I don't know that Peloton offers enough for me to pay. I had the app and I tried it one but when I got the message that I needed to start paying I couldn't bring myself to do so because for me, I didn't like the content that much more than I like Sydney's.. Hope that makes sense. Now, if Sydney started asking for money, I'd pay for it. Willingly
I also love that it is low impact. I strength train and walk as well. My running days are over so I spin to replace that and it is easier on my joints.
Love that you found cardio you enjoy!
The steps problem!!!! Yes! I love spin but I’m also obsessed with my steps and I hate that I get basically no steps from spinning! I’m at a computer all day and have such limited time to work out. I want my cardio to get me steps. (Also, I lol’ed at your Soul Cycle story. I’ve been a handful of times and every time the customer experience has been awful. Don’t think they could have been ruder or snottier to me if they tried 😂)
😂😂😂I’m so glad it wasn’t just me!
I feel ya on the steps issue with spin workouts. My workaround is I actually strap my Apple Watch to one of my pedals 😂 It gets the job done!
my favourite cardio by far is zumba, although body combat comes close second :)
Love this!! I bought a Peloton before I tried any spin classes and have had it for about two months and I absolutely love it!
Also, regarding the Usher, White Stripes, etc focused classes, they do Artist Series where they do a block of classes featuring certain artists! Usher and white stripes are two of the most recent ones. Also, Cody has a BSB ride that was so much fun (even though I’m an *NSync girl)!
If you have a chance to try more classes, they also have bike bootcamps which are part spin and then part strength off the bike. Jess Sims is my favorite instructor for these!!
*puts down Peloton kool-aid*
You sold me at BSB class lol.
I was looking for my fellow Peloton-obsessed viewers in the comments! Cody is the best for pop music, and I adore that Hamilton ride with Robin. Their strength classes are great too. I feel like it’s well worth the subscription for what you get, if you like the instructors and the music.
I actually love this concept of using hotels in this way...
Side note re cycling shoes: about 15 years ago, I did a lot of distance riding (including riding to/from work every day, though weekends were 60-100 miles each day), and on one of my first rides with new shoes/clips, I was coming up on a red light and I realized my shoes were stuck. Here I am, slowing to a stop, on one of the main roads through Pasadena (CA), and I'm desperately trying to twist my feet to get the damn clip out, before my bike comes to a complete stop. Wellllll...I didn't make it. The light was a notoriously long red, I creep up on it with cross-traffic, my bike crawls to a stop, wobbles slightly, then pitches over, with my feet still attached, TOWARDS THE CAR COMING UP FROM BEHIND ME. His car tire screeched to a halt about 3" from my head, and the dude comes running out because he thought he squished my noggin. When he saw me stuck under my bike, still struggling, he burst out laughing and, thankfully, he was a cyclist himself, so he showed me the tricks, then offered me a lift the rest of the way (I was actually pretty badly scraped up on my left side). Soooo....yeah, just be glad you were in Soulcycle, not on the open road 😄
Now, I ride several times a week (ahem, 6...I ride 6 times a week) at the local Y, and I always offer help to the newbs, or let them know to hail the instructor for help. Because we gotta look out for each other, you know?
And, it sounds like your objections are entirely having to do with the class you took. Some instructors are more about intervals and speed, others are more about resistance and climbing, and still others are about building core strength and stability; the last two types will spend a LOT more time out of the saddle; resistance-focused instructors tend to have a lot more standing climbs, while core and strength-focused instructors will have you do a lot more jumps, twists, push-ups (which are generally standing or, in the case of jumps, using your core to stand up and sit down while riding and a slight resistance). I haven't used Peloton, so I don't know how they have their classes listed (i.e., class focus), but like with any workout, if you choose solely based on the music and not on the emphasis or style of workout, you won't likely have a good time or meet your goals.
OMG what a crazy story! And actually my objections are from my research through Harvard Med, PubMed, and NASM articles since I've only taken two spin classes. I really enjoyed them! But like any group fitness format you're right, it comes down to the individual class formatting. Thanks so much for sharing your experience!
@@JustinaErcole Just a quick note: PubMed is a database, not a publisher. Saying you're basing your conclusions on what you researched in PubMed is like saying you based your conclusions off research you did in Google. The other two, I mean, ok? There aren't any citations in the description, and the quick bit of research I found actually disproved a bunch of your statements, notably about sitting while riding being somehow negative or unhelpful in overall efficacy of the exercise...I mean, what do I know though, other than being a medical librarian...
I understand what PubMed is. And I would be happy to hear what you have to say! But coming from the perspective of a functional strength coach, I said it’s an excellent form of cardio BUT I would rather see my clients go for a walk than continue to sit. Like I stated in the video, there’s pros and cons or risk and reward to any movement out there. I’m presenting both sides.
It really depends on the instructor.
I rarely sit in my favorite spin class, also I feel if you hold your body correctly it gets some toning in.
I mostly like spin class for its energy and the sweat.
I do it 1, 2 a week.. I used to do extreme cardio… not good especially when u get older.
Though anything is better than no activity!
Thanks for ur videos.
I absolutely love your videos , honesty and energy !
Thank you so much!!
Can you talk more about the strength class you took and your perspective there? I have a subscription to the Peleton app and I have a bike but I mainly use the app for strength, yoga, outdoor walk/runs and bike bootcamps. I'd love your opinion (and scientific explanation) of the strength classes.
I only took one but it was excellent! Unfortunately I didn’t have enough time in the space to do a few of them, but I know that they hire top notch trainers.
That’s an ingenious idea for a hotel room! I’ve never used a spin bike. But I have done you tube spin workouts on my old upright bike. It came in handy when I had plantar fasciitis. I like biking or walking outdoors, and walking workouts for cardio.
I won’t lie, spinning to Hamilton was really fun 😂
Yes! I tried the peloton as well and had the same thoughts. Great video!
Thanks!
I used to love spin classes pre-pandemic. Never went and would never go to soulcycle though lolll. My favorite was turnstyle which is local to Boston I believe.
I'm sure other locations are different, but I did not have a good experience lol
Love Turnstyle... and the instructors are great - my first time, the instructor for the class helped me adjust my seat and explained how to clip/un-clip. Super helpful and encouraging!
Fun fact: Peloton means fearless in Finnish.
Another fun fact: Gyro Gearloose from Donald Duck comics is called Pelle Peloton in Finnish.
Was kind of surprised when I googled and learned that in cycling it means platoon (from french).
Ha! Well now I know :)
I so agree with cons , I prefer walking. Mixing things up is best way to do it. Your story about Soul Cycle was funny. I enjoy hearing your perspective.
Same!
I went to Cyclebar and had the same issue with the shoes. However..... the women that work there showed me how to do any of this.....I just forgot when tasked to do it all myself lol. They also said though if you can't get your shoes off you can leave them and we will grab them afterward. This was very informative though because I have been thinking of adding cycling once a week to my normal workout routine. Thanks always for the great information!
OMG I'm glad it wasn't just me lol
Hello. I have swamp hands and feet. I feel like my body uses them for cooling itself down. 😂
Hahahaha ME TOO!
I did a trial of peloton at home just for that Hamilton ride 😂. I hear Soul Cycle has a snobby attitude. Gabriella Guevara is a great spin instructor if you hop on a bike again, she does a lot of rhythm based classes. I liked spin until I found her, now I love it!
Thanks for the recommendation!
Omg how do you read my mind? I was just thinking of whether I should join a spin gym!
So funny! If you enjoy doing it, go for it! But I would recommend working in a lot of hip mobility before and after.
I had a similar bad experience at Soul Cycle. It wasn't my first spin class so I could fake it but was surprised that they just sort of left me on my own. I was also irritated because they were giving out Fiji Water bottles to everyone who came in without a water bottle. I asked for one and they saw I had a reusable water bottle on me and said no, I could just fill up my bottle in the drinking fountain (pre-COVID). I know it's better for the environment but I was trying to get some money's worth of that expensive class fee 😂
Hahaha omg I would demand my Figi 😂
That bike looks fancy af, also having a hotel room for yourself to workout in with equipment provided is a really smart idea in these times? Before closing down due to lockdown, my run of the mill 24/7 franchise gym also had spin classes each week. Not the fancy pelaton ones, just regular ass training bikes, and it always looked to me like a special kind of torture from the promo-footage if i am honest xD
For cardio, I always opted for the treadmill over a bike at the gym and now in gym-less times i vastly prefer brisk walks/sprinting outside over other types of cardio such as spinning. I just wanna move my body and not *sit* during it... to me this is an oxymoron tbh. I also love dance workouts even if i have the rhythm and coordination of a fish flopping on dry land, haha.
The only cardio you’ll see me do is walk or dance 😂
@@JustinaErcole That is a mood, haha👐
Love spin. We have an awesome instructor. We don’t sit very much! Lol
That's great! I haven't seen many classes that are mostly standing cycling but it's cool that you found one.
I'd much rather do strength workouts than cardio, but my cardio of choice fluctuates between going for a run or doing some weighted jump roping. Plus dog walking if that counts, lol. I have a Peloton app subscription for strength/stretching/occasional yoga, but I've definitely been tempted to get a bike due to the FOMO for the tons of fun classes I'm missing out on in that realm. But I also hate the idea of doing all that cardio and not getting my precious steps in, haha.
Walking your dog totally counts!
Although spin is mostly cardio, would the added resistance on the bike, not count as some strength training?
Nope, just cardio with resistance!
My cardio of choice is definitely a nice dance class :)
Mine too!
Ngl I thought you paid to work out a hotel room cause…that’s crazy but committed 😅
Hahaha I didn't pay, but the rates are really cheap! $30 for 90 min.
Ooooh excited for this one 🍿🍿🍿
Thanks!
I felt like I was there with you at soul cycle lol. Horrible customer service.
Yes! At least in my experience.
Hi, I'm a new sub. I just love your channel you're super cute and helpful. I have a peloton. Did you try the peloton tread?
Nope!
@Justina Ercole I thought for some reason that was the peloton tread in your room. 🫶🏻
hi Justina! have you ever tried Jumping (the workout with the trampoline... not sure whether it's called Jumping everywhere😄)? I've been loving it and it's supposed to be great for the joints, so I was wondering whether you have an opinion or an experience? 😊
I've never tried it but it looks like a ton of fun! If you enjoy it as a form of cardio, I think that's fantastic :)
What are your thoughts on getting a recumbent bike type thing for under your desk at work? better to be doing something instead of just sitting?
Eh, I’d rather you just get up and move every so often lol.
Cycling isn't my "fun" cardio exercise but it's the favourite of my boyfriend so, every now and then, I go with him and spend two to three hours in dusty and irregulars roads, seing his ass and, as Jaime Lannister, muttering "The things I do for love" under my breath.
So no. Spinning is not my cup of tea.
Hahahahahaa the GOT reference got me good.
I hate the sitting because of lockdown anyways...don't want to sit for my cardio too for sure...prefer running on treadmill
Love that you have a form of cardio you enjoy!
My tailbone is always killing me after any bike exercise
Same lol
Wait wait you abandoned your shoes stuck to a spinning bike at SoulCycle? I cannot 😂😂
I mean, they were SoulCycle's spin shoes...but yes lol
Wow! Your experience at Soul Cycle sounds horrible, so disappointing considering the price point and luxe experience they promote. 😟
I’m an instructor at CycleBar, and we really pride ourselves on being inclusive and making sure all of our riders feel successful and safe during class. I agree with all of your points. Just like any type of workout, there’s pros and cons and it ultimately depends on the person if cycling is the right choice. I always remind my riders to do some type of cross training, practice mobility and stretching, and get adequate rest outside of the studio.
Are you at CycleBar in NYC? I'll have to come take your class!
I feel like Soul Cycle is the “Mean Girls” of NYC boutique fitness. Apologies to anyone who loves it, but yeah, they’ve always just turned me off. If I am made to feel that uncomfortable, there is no way I can relax and get a good workout in.
And yes to sweaty hands! (Good tip on the gloves). And sweaty feet! And sweaty everything! I’m a sweater, basically.
Welcome to the sweaty club my fellow sweater 😂😂😂
I have to disagree with part your statement that there is limited range of motion when cycling for knees. Hips, yes ... not knees. Also when you recommending combining strength and cardio, how do you suggest doing that? and which comes first? 🐓 🥚
Fair point about the knees. I’ll have to go back and listen to what I said, but I really only meant that specific point about the hips. And I have an entire video on cardio that talks about combining it with strength training! Everyone is different based off of their goals. But if we’re talking doing them in the same workout, I always recommend strength first.
@@JustinaErcole Thanks. I thought you had such a video .... will look it up. Thanks! 😍
Thank you for watching Lori!
It is a bit limited. Full extension is discouraged because hyperextension can happen, which isn’t advised in repetitive motions like cycling. There is no truly full knee flexion, either. Full knee flexion isn’t really necessary to get sufficient hamstring strengthening, though, IMO. Still, Justina wasn’t wrong by making that statement.
@@cbgbstew4072 You are entitled to your opinion. The range of motion for knees is not limited with extension. Slightly limited as far as flexion. But then I doubt there are many cardio exercises that take knees through full range of motion anyway.
dang that's not good to hear about soul cycle! isn't it a potential liability to leave a student alone in a room unsupervised? what if you had injured yourself?
Not sure!
Cardio does not slow down your metabolism. That’s a myth
EXCESSIVE cardio can if you are not coupling it with strength training. Just like I said in the video.
@@JustinaErcole it just simply isn’t true. Where are you getting this from?
@@nicolestar91 My textbooks lol. But hold on I'll find a few articles from trusted sources for you to read.
Here are a few articles but if you need more, I'm happy to take some photos from my textbooks when I got my certifications and post them here too. Those are from NASM and Harvard.
www.precisionnutrition.com/cardio-confusion
This one is long but eventually discusses what I said: EXCESSIVE cardio will cause your body to compensate by lowering your BMR.
pubmed.ncbi.nlm.nih.gov/9280173/
In this study, the aerobic group lost way more fat free mass (aka muscle) than the strength group. Muscle burns more calories at rest than fat, meaning higher metabolism. Less muscle = less calories burned = slower metabolism.
www.mindpumpmedia.com/blog/cardio-sucks-for-fat-loss
This one is just for fun since it’s Mind Pump, but I always use them as a final research tool simply because all three founders are incredibly respected due to their education and experience. But again, EXCESSIVE cardio will lower your BMR.
Nope. NASM is biased towards strength training. Here’s a study of men who for 12 weeks only did cardio or resistance training. At the end of the 12 weeks, there were no real changes to any of their metabolism. pubmed.ncbi.nlm.nih.gov/1550062/ feel free to define what you mean by “excessive cardio”, but if there is such thing, it’s not likely to be achieved by using a Peloton, even every day.