Are you among those who find working out in a gym monotonous and unexciting? If yes, don’t despair, for help is at hand. Today, trainers across the world are actively promoting spinning — a regimen in which participants are made to pedal their way to fitness.

The system has been in place for nearly two decades now — the first spinning centre was opened in Santa Monica, California, in 1989 — but it is now becoming quite a rage. A convenient and quick way to train for the races, spinning is catching up as a popular way of keeping fit.

Says Pooja Chhabra, manager, Goldsgym, Calcutta, “It is extremely popular since you burn a lot of calories in just an hour and it is especially great for people who are busy. In fact, spinning two or three times a week is sufficient to stay fit.”

So what exactly is spinning? A unique aerobic-cardio fitness exercise, spinning involves cycling on stationary bikes (called spinning bikes) set to certain positions at varying speeds to maintain a certain level of the heart rate. During the class you can choose your pace — sometimes pedalling as fast as you can, and at other times breaking the tension and pedalling slowly from a standing position. This helps you to focus within, making spinning a mind-body affair.

No wonder then that the popularity of spinning is growing by the day. Asserts Chhabra, “The benefits of spinning, compared to other workouts, is that it burns the maximum number of calories. Spinning burns approximately 900 calories an hour and works the lower torso of the body completely.” Spinning classes offer strength endurance too. Spinning brings in better and faster results and hence has more takers. Explains Raj Dhingra, managing director, Power House Health Club, New Delhi, “Being an extremely high-intensity work-out, it makes you lose weight fast and builds stamina as well.”

There are other benefits too. “Basically, a stationary bike can be a bit monotonous, but the spinning class is taken by an instructor along with a group of people, which is why you feel more enthusiastic and motivated throughout the class,” says Rajeeb T.M, a spin master at the Power House Sports, New Delhi.

To make it more exciting and innovative, the health studios are offering an ambience filled with laser disco lights, DJ consoles and pulsating music. In fact, with all the associated jazziness, one could well mistake these health clubs for a discotheque. “Surrounded by glowing lights, it is great fun to indulge in this exercise programme,” says Sumedha Saraogi, director of Stylefile and a self-confessed fitness freak.

The participants start by pedalling at light resistance levels to the slow beats of music. Then the music picks up tempo and the resistance and speed levels are raised till you can almost hear your heart pounding away.

Being a group activity, spinning has other advantages too. The main problem with any gym routine is that it tends to get boring and motivation becomes a problem. Spinning turns around these problems by offering something novel in every session. Peer pressure works wonders and there is a sense of keeping up with the group which makes the individual stick on. Says Saraogi, “It is totally different (from a gym) and definitely more challenging. Also, it’s a low-impact, high-intensity workout and the beauty of it is that anyone can do it.”

Most spinning enthusiasts swear that the workout makes their heart pump fast. It also tones up quadriceps — front thigh muscles — and outer thigh muscles.

Also, since you stay in one place with the same basic movement throughout, spinning doesn’t involve much co-ordination. In spinning it’s easier to concentrate on your form compared to the other types of aerobic classes. And although you follow the general instructions of the spinning teacher, you are in control when it comes to your pace.

Asserts Gaurav Agarwala, an entrepreneur who has been spinning, “It’s an amazing routine and I lost four kilos in a month. Being a high-intensity workout, I was also able to lose the flab around my abdomen.”

Though spinning classes see a wide group of enthusiasts between 18 and 40, it is essentially popular with young people. Says Ayushman Khetawat, an undergraduate student, “I took it up for a lark but have come to enjoy it.”

The expenses may vary from centre to centre but be prepared to shell out anything between Rs 1,500 and Rs 3,500 per month with no restrictions on the number of classes per month. So all you gym bunnies take note. Cross trainers, treadmills and multi-gyms maybe fashionable fitness mantras, but don’t ignore the good old stationary bicycle — it can become a potent fitness tool.

Need to know

Watch out for overuse injuries in knees, hips and lower backs. Exercise caution and don’t overdo it.

Riding with an incorrect seat setting can lead to injury. Set your seat height so that your knee is slightly bent at the bottom of the pedal stroke. Also, set the handlebars so that they are level with the seat.

Spinning must be undertaken under proper guidance and training because the repercussion of spinning incorrectly could cause severe back problem.

If you spin without doing some cross-training activities, you may develop muscle imbalances.

In case you are suffering from knee problems or osteoporosis, spinning may actually worsen your condition. So make sure you discuss your medical condition, if any, with the instructor before taking up spinning.

If the class is too intense, pedal slowly.

Hydrate yourself at regular intervals by making sure you have plenty of water since you are bound to sweat a lot.

Eat at least two hours before the exercise.