Indoor cycling, also known as spin, is something of a phenomenon. First introduced in the ’80s by endurance athlete Jonathon Goldberg, spinning, as it was first named, has made a significant impact on the fitness scene. Whether an indoor cycling aficionado or non-participant, most “big box” membership holders are familiar with the pounding beats and even louder instructor cues that erupt from the cardio room

According to the 2006 IDEA Fitness Programs & Equipment Survey (IDEA Health & Fitness Association, 2006), indoor cycling is the single most popular program offered in gyms and multi-purpose health clubs. Even personal training, which is the greatest profit center for clubs, can’t compete. It’s no surprise then that clubs often require advance notice of a participant’s plans to don cleats and spandex in order to secure rights to clip in for an intense hour of fast-paced exercise.

But despite its popularity, is indoor cycling right for everyone? According to San Diego-based instructor Cynthia Roth, the answer is yes.

Indoor cycling began as a method for competitive cyclists to train without hitting the smog-filled concrete streets. “They also wanted to recreate the feel of team racing,” Roth adds. So athletes would get together and race alongside one another on a stationary bike equipped with a weighted fly wheel to simulate a real road bike, while attempting to improve times and motivation levels. Soon word began to spread, and everyday exercisers, soccer moms and weekend warriors helped to ignite an international fitness craze. Unlike many other group fitness formats which tend to be more suited or geared toward the female exerciser, indoor cycling has managed to catch the attention of both men and women. “I think that, unlike a dance-based class that men tend to stay away from, cycling is seen as an athletic sport and has greater appeal to both men and women,” Roth says. “I can’t say if this is the reason cycling is so popular, but you find that there are often the same number of men as women in class on a regular basis.” According to Roth, the group dynamic, motivational instructor and no-impact format help to draw in a wide variety of participants as well.

“Each student comes to class with his or her own goals in mind,” Roth says. “It is then up to the teacher to help motivate them to get there.” This motivation comes in the form of carefully planned musical selections, in-depth knowledge of the human body as well as inspiring coaching skills to help users improve performance. A typical class will include intervals in which the user varies pace and resistance for a workout based upon heart rate or Rate of Perceived Exertion (RPE). “Advanced cyclists tend to come to class with heart rate monitors and attempt to reach various heart rate levels throughout class,” Roth says. “Those who are newer to cycling can use RPE for goal setting. For example, the instructor might tell you to get to a level of exertion that is similar to taking an easy stroll through the mall. Or, in other terms, she might cue you to exercise at a level six intensity on a scale of one to 10.” This method helps the instructor and exerciser make sure that previously determined goals are being met and can take all the guesswork out of how hard to work.

Because many participants are die-hard fans, it can be somewhat intimidating to hop on next to Suzy Spin Class with her ginormous thighs and full body spandex outfit; however, Roth explains that persons of all fitness levels are welcome and can reap the rewards of class. She does, however, suggest that newbies first check the group fitness schedule for an introductory cycle class so that the experience will be less intimidating than a more advanced class might be. “A good instructor will know how to teach to different fitness levels, so don’t be afraid to join whatever class is available,” she advises. “When I teach class, I often ask the beginners to join me in the front row. I understand that this can be intimidating, but it helps me to keep an eye on them and to help them along if I see anyone struggling.” Letting the instructor in on your fitness level and previous exercise experience can help her tailor a program for you that will provide a satisfying and injury-free experience. To further enhance the experience, Roth says to make sure to bring a bottle of water and a towel to each class, and not to push too hard in the beginning. “Also expect some discomfort,” she says. “It generally takes two or three classes before a new participant gets used to the seat.”

If you are new to cycling, the instructor can help you adjust the bike so that you are comfortable and properly aligned. However, if you’d like to get a leg up, follow these simple tips to get prepared for a safe, effective and injury-free ride:

Step 1. Stand next to the bike and lower or raise the seat so that it is the same height as the “ball” of the top of your leg. If you’re not sure where this is, place your index and forefinger at the sides of your waist and slowly trace them down until you feel a small ball-like protrusion.

Step 2. When sitting on the bike, rotate the pedals so they are at the same level (you’ll have about a 90-degree angle at both hips and knees). Roth says that, at this point, your toes should point forward and the knees should be aligned over the ankle. She also says that it is important to maintain a slight bend in the knee when the leg is at full extension.

Step 3. The height of the handlebars is dependent upon user comfort. More seasoned pros will drop the handlebars to a lower level; however, Roth suggests that new users keep them high for increased comfort. “Then just drop them down as you gain experience,” she adds.

Step 4. Keep the shoulders relaxed and away from the ears and focus on maintaining a straight spine throughout the ride.

Step 5. Pay attention to the instructor. “A good instructor has been through significant training and is there to help guide you toward a safe and effective ride,” Roth says. Failure to follow instruction may lead to poor performance, decreased enjoyment and injury.

Whatever your fitness goals, indoor cycling can provide a level-appropriate workout that is sure to get your heart pumping, and you’ll enjoy the camaraderie of working with a group. So if you’ve been looking for an alternative to the treadmill, give an indoor cycling class a spin. Just make sure to get there early!