Guide to spin class

Spin class, or spinning as regulars call it, is essentially an indoor cycling workout that’s amped up with loud music and led by an intensely energetic instructor. But is it all spin and no substance? We spoke to Jason Choong, the co-founder of one of Klang Valley’s most popular spin class centres FlyCycle, to find out more about what makes spinning so different from plain old cycling on a stationary bike.


Jason Choong

It’s a more intense version of stationary bike riding
Spin classes are typically group-based workouts led by an instructor. According to Jason, sessions incorporate elements of cardio, dancing and cycling movements that serve to condition your body. Because of how intense the classes can get, fitness centres such as FlyCycle employ quality cycling machines and provide specially designed shoes like Shimano cycling shoes that clip firmly onto the pedals.


Photo: Cycology

Music is an integral part of the workout
Instructors choose different kinds of music – mostly EDM, R&B and electro funk – to help riders keep to a fast tempo and test their sense of rhythm. ‘Music lets us release our emotions and keeps us going [throughout the session],’ says Jason. Routines and movements are choreographed to sync with the beat of the music, so instructors curate playlists that match up to the riders’ level.

Instructors are the commander-in-chief
Aside from picking the tunes, instructors are responsible for motivating their students to push themselves harder, and keeping them happy. ‘We want riders to leave the room feeling good about themselves and to be inspired,’ says Jason. Instructors also make sure you’re doing the workout properly, that you’re moving correctly so the right muscles are engaged.


Photo: FlyCycle

Spinning is a full-body workout
Yes, while spinning is technically cycling (you’re working on cardio and stamina while your glutes and quads work overtime), some routines will require you to lift weights such as dumbbells, making you work your upper body like the back, chest and triceps. According to Jason, each session lasts around 45 minutes and will require engaging your core strength, so you’ll end up with better stamina, strength and endurance levels as well as having burnt around 500 to 700 calories – that’s about as much as a 10k run!

Tips for newbies
Jason recommends that riders eat a light meal before a session and arrive 15 minutes early to allow sufficient time for preparations like lacing up your shoes, setting up the bikes and getting accustomed to the surroundings. Warm-ups are crucial to prevent injuries – think light sprints and stretches. Different fitness centres use different bikes, so you should also spend some to get a better feel for your machine. As you grow stronger, you’re encouraged to up the resistance levels so you’d have to pedal harder. After a session, take five minutes for cool down stretches to loosen your muscles. Remember to go at your own pace and to always stay hydrated.

Spin classes available through FlyCycle, various locations around KL (flyproject.co); Cycology, 3A/07, Level 3A, Glo Damansara, KL (03 7731 4331/cycology.my).