Spinning isn't exactly new anymore, but for those who have not tried it, it could just be the perfect exercise to get you fit. Dr Bridget Farham explains...

For the past few years there has been a new craze sweeping gyms. People leave work early to make sure that they get into packed classes. Runners and cyclists discuss the relative merits of this versus training on the road. Yes, spinning!

Spinning was apparently developed in the USA by someone called Johnny G, an ultra-endurance cyclist and motivational leader. His aim was to develop a cardiovascular workout for all people, of all ages and all levels of fitness. His workouts use road cycling techniques on a specially developed stationary bike called the Johnny G Spinner.

What is spinning?

Spinning is a series of especially designed workouts on a fixed gear stationary bike, on which you exercise against a 15kg flywheel at a variety of resistance levels.

By altering the resistance and your position on the bike you can simulate many aspects of road cycling, making it a particularly good workout for those training for cycling.

What does spinning offer you?

I have always described spinning as "aerobics on a bike". In a 45-minute spinning class you get an intensive workout, during which you can work at your own level of fitness by varying the bike resistance to suit yourself.

With regular training you can build up the resistance at which you work as you become fitter and eventually spin easily with the fittest road cyclists and runners who take part in the classes.

The best thing about spinning is that, like aerobics classes, you have motivation by a trained instructor, music to work to and others in the class who are suffering just as much as you are! All good motivational stuff.

There are different types of spinning classes, aimed to provide you with all round fitness or to serve particular training needs which you may have. Most instructors will also say that if you have a particular training program you do not need to follow the routine of the rest of the class, but you'll find it difficult not to!

Different types of spinning classes

Most gyms offer different types of classes, designed to give a variety of workouts.

• All terrain. This class offers flat roads, hills, jumps (alternating standing and sitting) and recovery. This is the most varied class, allowing you to work both aerobically and anaerobically. You should work at between 65 and 92 percent of your maximum heart rate.
• Endurance. This workout is the most similar to road cycling, concentrating on developing the ability to set a pace and stay with it. You may spend most of the class in the saddle - uncomfortable if you are not used to it. You should work at between 65 and 75 percent of your maximum heart rate.
• Strength training. This class develops muscle strength with slow, steady, hard resistance work. In theory you work the muscles hard enough to cause some damage and rebuilding. This is the one workout where your muscles should be sore at the end of the class, and you must use the following day for recovery. You should work between 75 and 85 percent of your maximum heart rate.
• Recovery. This class is not offered by all clubs, but you can do it for yourself by keeping your resistance to medium and your heart rate to between 50 and 65 percent of maximum.
• Fat burning. In this class, medium resistance with focus on form, constant pace and a heart rate between 60 to 70 percent of maximum, allows you to use mainly fat as your fuel during the workout.

Spinning and other sports

Does spinning help with running and cycling?

The answer is that it is much the same as other types of cross training. It will help certain aspects, but will not replace training for a specific sport, even cycling.

I have heard it said that 45 minutes in a spinning class is worth 90 minutes on the road. Although spinning is very high intensity exercise and certainly provides an excellent cardiovascular workout, I would dispute that. It exercises the same group of muscles as you do in cycling, but not against gravity and without the benefits of forward propulsion.

I have found that the main benefit that spinning has had towards my cycling training is in my technique, which is now far more fluid than it was before I started spinning. I am also more able to keep a steady pace while on the road. The strength training is no substitute for actually cycling up hills though! People who tell you that they cycled good Argus times purely on spinning training are probably generally good athletes. For those of us who plod, kilometres in the legs are what matter!

Runners apparently find that spinning definitely helps with endurance training, and, like cycling, is also excellent if you are injured and need to keep weight off your legs. Watch the strength classes though. Certain knee injuries will be aggravated by heavy resistance.

I would recommend spinning as an enjoyable, effective way to maintain cardiovascular fitness, particularly during the winter.

If you are not a cyclist, but intend to spin fairly often, then do invest in some padded cycling shorts. You will be much more comfortable!