The Nuance
Are Spin Classes as Healthy as Outdoor Cycling?
The bottom line on two very different kinds of biking
Every week, the Nuance will go beyond the basics, offering a deep and researched look at the latest science and expert insights on a buzzed-about health topic.
In a way, it can feel a bit silly to compare outdoor cycling to indoor spin classes. Both involve riding a bike. Both are good exercise. And both are healthy. Both also activate the same large muscles in your lower body — namely your thighs, butt, and hips, says Jinger Gottschall, an associate professor of kinesiology at Penn State University who has published research on high-intensity stationary bike workouts. “However, depending on the type of indoor bike, the activation may be less with indoor riding,” she adds.
Why? So-called “flywheel” cycles — the type where the pedals keep spinning even if you try to stop — are built to utilize momentum and may give your leg muscles a small assist compared to pedaling on an outdoor bike. So it’s possible that outdoor cycling will demand a little extra lower-body power compared to indoor spin cycling.
This possibility is backed by a small 2014 study in the Journal of Strength and Conditioning Research. The study team recruited 12 recreational cyclists and…
