Here's What You Should Know Before Your Next Spin Class

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The spinning trend isn't dying down anytime soon. Studios like SoulCycle and Flywheel have been ruling the fitness space for years, and the craze has only expanded: You can also have some friendly team competition at Swerve, or even cycle in the water at Aqua. So, why is everyone so obsessed?

Spin classes promise transformation, and because of the enthusiasm, top-20 dance hits, and affirmations shouted to participants by the instructor, they're never monotonous. You'll definitely see benefits from hitting up regular classes — from weight loss to bettering your physical health — but there are some important things to keep in mind before getting your sweat on.

1. It's an Impressive Cardio Workout — But You Might Not Be Burning as Much as You Think

Spinning is long known to decrease fat and help people drop pounds. In fact, it's so effective that research has shown replacing one bout of moderate intensity exercise with two 30-minute sessions of the high-intensity workout can improve everything from your cardiovascular health to your body composition. But are you burning as many calories as you think you are?

Even though it feels like a killer spin class gives you a little leeway when it comes to indulging in the cupcakes your coworker brought in, that's not the case.

"An average spin class burns between 400 and 600 calories," says Will Torres, fitness expert and founder of Willspace, a personal training studio in New York City. "Spin three times a week and you torch up to 1,800 calories, but a pound of fat is equivalent to 3,500 calories. So to see weight-loss results, it's not realistic to allow for wiggle room."

2. It's Great for Any Age, But You Need to Be Careful

Because spinning is a low-impact workout, it's just as great of a workout for older adults as it is for trained athletes — you just need to be weary of how much you do it. One study, for instance, found that when done too often, the high intensity levels of spinning could contribute to a decline in performance rather than an improvement.

Then, there's the aspect of what kind of spin class you take. Studios like SoulCycle and Flywheel have a hand-weight component, but experts agree that it's no substitute for strength training — and could be setting you up for injury. Because spin studios are often dark, the instructor can't see whether or not you have proper form, explains Amelia DiDomenico, assistant fitness manager at Crunch Sunset. Aside from that, using weights for only about five to seven minutes means the effort definitely doesn't condition you as much as a 30-minute circuit that you may follow with a trainer.

Finally, the over-conditioning of your thighs could negatively affect your other muscles: "Any time you perform the same activity without cross-training, you wind up creating an imbalance between opposing muscles groups," says Torres. "In the case of spinning, hip flexors and quads overdevelop, leading to imbalance and eventual injury."

That's where the whole "spinning-bulks-up-your-thighs" thing comes from, too: Tracy Anderson, celeb trainer and creator of the Tracy Anderson Method, says, "I have women who come into my office after spinning exclusively for six months, wondering why they can't fit into their jeans. Spin may burn calories in the short-term, but if that's all you're doing, it'll bulk your thighs."

3. You Need to Switch Things Up

The cardio aspect of spinning strengthens your heart, and the dance-club-like atmosphere is undeniably fun — but if you do want to lose weight or inches, it's a smart idea to have a little variety in your workout schedule.

Aside from your weekly spin classes, try some personal training sessions. A trainer can recommend the best workouts for the results you want and assess your form. Then, you can practice on your own.

"Using weights will tone your muscles, making you look smaller," says DiDomenico. "And the more muscle you have, the more efficient your body becomes, which means you'll burn more calories when resting."

And when it comes to other classes, first figure out what you like best about spin class: Is it the camaraderie? The awesome tunes? The fact that you don't have to think for 45 minutes because the instructor is telling you exactly what to do? If it's the group-feel, try CrossFit. All about the music? Look into a dance class or Zumba. Want to turn off your brain? Drop in on a bootcamp. After all, as spin class teaches you, success is all about keeping up the rotation.

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