Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? Don’t be so quick to turn your nose up at Spinning or an indoor cycling class though!

Spin is a place to come and get motivated and get the endorphins flowing, plus, you can burn anywhere from 400 to 600-plus calories depending on your intensity and how long you’re in the saddle. Still not convinced? Here are eight reasons you should learn to love spin.

1. You’ll get the energy you need to give 100 percent the whole workout. From the instructors to the music, good spin classes never seem to have a dull moment. You’re going to have an instructor who’s giving 120 percent and that’s contagious.

2. You’ll push yourself to the max, but no further.

Spin classes aren’t made for Tour de France contenders (well, maybe some are, but not your average class). They are for everyone from beginner to advanced levels of fitness.  Almost all classes take an interval approach to pedaling on “flat ground” versus pushing hard to “climb a big hill”. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard.

3. You’ll get lost pedaling to killer music.

And after taking class a few times, you’ll learn which instructor you like best, and who has the most similar taste to you in music. There’s nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out, it allows you to bring up feelings and emotions that you wouldn’t think about at the office. If you had a bad day, it helps you restart. And you may discover some new jams to download at home and add to your own exercise playlist.

4. You’ll get used to that sore butt feeling.

We’re not going to lie, if it’s your first time, or you haven’t been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you’re not in the saddle the whole time. Though it might seem easier to stay seated, heavy-resistance saddle riding could hurt. Most classes will have you in and out of the saddle every other song. if we spend 50 percent of one song out of the saddle, the next one we’re in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

5. You’ll define and lean out your legs.

Notice we didn’t say bulk up. It’s a huge misconception that ‘my legs are going to get big if I spin. If we chest press 300 pounds, yes we would get bigger, but that’s like riding with high resistance for eight hours. The interval training that most classes practice allows you to tone muscles that you may have not even known you had.

6. You’ll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your spin class peers is contagious. If you come into class and really show up, your 45-minute ride could feel as fast as 20 minutes because you’re enjoying it. For instructors, it’s all about entertaining, interacting with the crowd and having a great time so that riders aren’t watching the minutes drag on — that’s the worst kind of workout. And when the person next to you is screaming out in anticipation and excitement for the coming climb, you won’t even realise it’s your second-to-last song. You’ll be having too much fun working out and sweating.

7. You’ll leave feeling euphoric. 

That’s the best way to describe the energy high that sticks with you after the ride. We always try to make the last song a powerful one so that people remember it as they leave.

Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for spin shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you’ve decided that spin is the way you’re going to get fit, then don’t be scared to fully commit. No matter which method you choose, Spinning in any capacity is amazing for you. It can only help you better yourself.