• Find a Doctor
  • Find A Location
  • Schedule An Appointment
  • Give Now
  • Login
Ochsner Health
  • About Ochsner

    Ochsner Health is a system that delivers health to the people of Louisiana, Mississippi and the Gulf South with a mission to Serve, Heal, Lead, Educate and Innovate.

    Learn More

    About Ochsner

    • Mission & Vision
    • History
    • Diversity, Equity and Inclusion
    • Annual Report
    • Outcomes & Honors
    • News & Media
    • Alumni
    • Ochsner Health Network
    • Contact Us

    Community Outreach

    • About Community Outreach
    • Classes & Events
    • Programs
    • Community Health Needs Assessment
    • Discovery Health Sciences Academy

    Health Resources

    • All Health Resources
    • Healthy State
    • To Your Health Blog
    • Golden Opportunity
    • Ochsner Magazine
  • Patients & Visitors

    Thank you for choosing Ochsner Health for your care. We are committed to making an ongoing difference in the health of our communities.

    Learn More

    I need to…

    • Find a Doctor
    • Find a Location
    • Find a Specialty Find a Specialty or Treatment
    • Schedule an Appt. Schedule an Appointment
    • Pay a Bill

    Services & Resources

    • Patient Services
    • COVID-19 Visitor Policy
    • Billing & Financial Services
    • Insurance Information
    • Language and Translation Services
    • Share Your Story
    • Read Patient Stories

    MyOchsner

    • About MyOchsner
    • How to Use MyOchsner
    • Patient Login
    • New Patient? Sign Up
  • Specialties & Treatments

    Connect to care at Ochsner. Click on a featured specialty on the list or search for a specialty.

    All Specialties

    Featured Specialties

  • Research & Education

    Ochsner is committed to a clinically-integrated research program with the ultimate goal of improving the health and wellness of our patients and communities. And as the largest academic medical center in Louisiana, we are training the next generation of healthcare professionals to be leaders who can meet evolving healthcare challenges.

    All Research All Education

    Research

    • All Research
    • Clinical Trials
    • Clinical Research
    • Translational Research
    • Outcomes and Health Services Research
    • Nursing Research
    • Research Opportunities
    • Collaboration Resources

    Education

    • All Education
    • UQ-Ochsner Clinical School
    • Clinical Medical Education
    • Graduate Medical Education
    • Continuing Medical Education
    • Medical Library
    • Publishing Services
    • Medical Illustrations
  • Careers

    Discover Your Future At Ochsner! With unlimited growth potential, both professionally and personally, now is the time to start your future with Ochsner.

    Visit Careers

    Find the Career for You

    • Careers at Ochsner
    • Why Work Here
    • Search Jobs
    • Benefits
    • Locations

    Career Paths

    • Physicians
    • Allied Health
    • Non-Medical Professional
    • Management & Leadership
    • Technology & Innovation
    • Research, Fellowships & Residencies
    • Advanced Practice Providers
  • Ochsner Health is a system that delivers health to the people of Louisiana, Mississippi and the Gulf South with a mission to Serve, Heal, Lead, Educate and Innovate.

    Learn More

    About Ochsner

    • Mission & Vision
    • History
    • Diversity, Equity and Inclusion
    • Annual Report
    • Outcomes & Honors
    • News & Media
    • Alumni
    • Ochsner Health Network
    • Contact Us

    Community Outreach

    • About Community Outreach
    • Classes & Events
    • Programs
    • Community Health Needs Assessment
    • Discovery Health Sciences Academy

    Health Resources

    • All Health Resources
    • Healthy State
    • To Your Health Blog
    • Golden Opportunity
    • Ochsner Magazine
  • Thank you for choosing Ochsner Health for your care. We are committed to making an ongoing difference in the health of our communities.

    Learn More

    I need to…

    • Find a Doctor
    • Find a Location
    • Find a Specialty Find a Specialty or Treatment
    • Schedule an Appt. Schedule an Appointment
    • Pay a Bill

    Services & Resources

    • Patient Services
    • COVID-19 Visitor Policy
    • Billing & Financial Services
    • Insurance Information
    • Language and Translation Services
    • Share Your Story
    • Read Patient Stories

    MyOchsner

    • About MyOchsner
    • How to Use MyOchsner
    • Patient Login
    • New Patient? Sign Up
  • Connect to care at Ochsner. Click on a featured specialty on the list or search for a specialty.

    All Specialties

    Featured Specialties

  • Ochsner is committed to a clinically-integrated research program with the ultimate goal of improving the health and wellness of our patients and communities. And as the largest academic medical center in Louisiana, we are training the next generation of healthcare professionals to be leaders who can meet evolving healthcare challenges.

    All Research All Education

    Research

    • All Research
    • Clinical Trials
    • Clinical Research
    • Translational Research
    • Outcomes and Health Services Research
    • Nursing Research
    • Research Opportunities
    • Collaboration Resources

    Education

    • All Education
    • UQ-Ochsner Clinical School
    • Clinical Medical Education
    • Graduate Medical Education
    • Continuing Medical Education
    • Medical Library
    • Publishing Services
    • Medical Illustrations
  • Discover Your Future At Ochsner! With unlimited growth potential, both professionally and personally, now is the time to start your future with Ochsner.

    Visit Careers

    Find the Career for You

    • Careers at Ochsner
    • Why Work Here
    • Search Jobs
    • Benefits
    • Locations

    Career Paths

    • Physicians
    • Allied Health
    • Non-Medical Professional
    • Management & Leadership
    • Technology & Innovation
    • Research, Fellowships & Residencies
    • Advanced Practice Providers
    • Find a Doctor
    • Find A Location
    • Schedule An Appointment
    • Give Now
    • Patient Login
    Call: 1-866-624-7637
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
Thinkstockphotos 72919725 Spinning (1)

Your First Spin Class: Riding for Success

Dec 5, 2020 |
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo

Spin class, an indoor cycling workout that ranges anywhere from 30 minutes to an hour, is an incredible way to increase your power, speed and athletic ability in a short amount of time. They’re addictive, high energy and challenging.

Going to your first class can be an intimidating experience, but with the right prep beforehand and an understanding of what to expect, you’ll be riding with the best of them in no time.

The Day of Class

If your class is first thing in the morning, make sure you’re drinking plenty of water the evening before. If your class is in the afternoon or evening, drink water throughout the day so that you’re hydrated and ready to go. It’s also a good idea to eat a balanced meal that day, as spin classes can burn anywhere from 200 to 600+ calories.

What to Wear

Wear breathable, sweat-wicking workout clothes that you’re comfortable in but are tight-fitting enough to not get caught in the bike while you ride. Don’t worry about having the fancy brand name gear, as you’ll likely be in a dark room where everyone is focused on their own workout, not the person beside them.

Taking Fitness For A Spin

Ochsner Fitness Center offers a variety of exercise classes including spinning. View a full list of classes.

What to Bring

Water, water, water! Staying hydrated throughout class will help you get the most out of your workout while staying safe.

Depending on the studio you’ll be attending, they may provide spin shoes that clip into the bike or give you an opportunity to rent these shoes. Some studios may also have “cages” where you can slip your own tennis shoes in and tighten the straps. Check the studio’s website or call beforehand to find out what to expect.

Setting Up Your Bike

Having your bike at the right settings makes a huge difference in your experience and workout quality. Feel free to ask a staff member to help you out – that’s why they’re there. Get there early enough (10-15 minutes before class starts) to ask for help, ride the bike for a few minutes and make any necessary adjustments. A good rule of thumb is to match the bike seat height to your hip bone. As you sit straight up on the bike, your leg should be straight down when the pedal is all the way down.

Familiarize yourself with any gadgets attached to the bike – such as a screen with stats and the resistance knob.

During and After Class

Specifics vary by studio, but most spin classes feature an instructor leading the group through pre-determined workouts to high energy music. This instructor will shout out directions and encouragement throughout the class, so make sure you pay attention to what he/she says to do next, whether it’s to adjust your resistance up or down or to get ready to stand up. Many classes also feature an arms workout about halfway through class.

At the end of the ride, a good class will lead the group in a cool down song and stretching. Many studios also request that you clean your bike afterward, so follow the lead of everyone else once class ends. If your shoes clip into the bike, turn your heels out and away from the bike to unclip.

Make sure you continue to drink plenty of water after class ends. It’s also a good idea to grab a banana or an apple to refuel – you’ll deserve it!

The best thing about spin is that you make the workout your own, and you’ll get stronger with every class.

Tags
spin

You may also be interested in:

Istock 538865714
Food & Fitness
August 5, 2022

Exercising While Pregnant: Do’s and Don’ts

Working out when you’re expecting isn’t just OK - it’s encouraged.
By Rajiv Gala, MD
Thinkstockphotos 477564366 (1)
Food & Fitness
August 9, 2022

The Kettlebell Workout

Long before kettlebells were used for strength training and conditioning, people were using them for something entirely different, dating back to the early 1700’s.
By Colin Brunet

email envelop icon Comments about the blog? Send us an email!

Ochsner Health

Schedule An Appointment: 1-866-624-7637

Follow us: Facebook Follow Ochsner Health on TikTok Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok

Healthy living tips newsletters, delivered to your inbox.

Sign Up

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

newsletter icon

Subscribe to Our Newsletters

newsletter icon

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition
newsletter icon

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:
newsletter icon

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
magnifying glass icon
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide