The Workout That Saved My Sanity (and Maybe My Brain)
An Hommage to Spinning
If exercise is medicine, then spinning is my prescription. It’s my favorite combination of low impact and high intensity. With the right instructor and the right playlist, I can forget everything swirling in my brain and just kick some serious cardio ass. Nothing gets my heart rate up quite like a great spin class.
The Rocky Start (aka: My Ass Was Not Ready)
I started spinning more than 20 years ago at Equinox in New York. At the time, everyone talked about it like a cult you should join, but I’d never actually tried it. And let me tell you… that first phase was rough.
The bike seat? A medieval torture device.
Pedaling furiously yet going absolutely nowhere? Weirdly disorienting.
Me? Self-conscious, uncoordinated, and painfully aware of it.
But then everything shifted. One kind instructor took the time to help me set up my bike and understand the basics of “how to spin.” That small kindness changed everything. Before long, I was hooked. Actually… it became a full-blown love affair.
The High, the Sweat, and the Science
On a good day, I burn 450+ calories in a single class. My heart rate averages between 80 and 82% of my max. By the end I’m exhausted and drenched, but the endorphins are off the charts.
I feel physically strong. Mentally sharp. Creatively lit up, like spinning shakes loose ideas I didn’t even know were stuck. But there’s something deeper now, something I didn’t think about in my 30s but feel acutely today.
Why I Spin Now: Fighting Fear With Movement
For Alzheimer’s prevention, the research is clear.
We need 150 minutes of cardiovascular exercise each week with our heart rate at or above 75% of our maximum.
That’s the level where blood flow increases to the brain and supports memory, neuroplasticity, and metabolic health. It’s also the level that helps clear out the “cobwebs” that Alzheimer’s tries to build.
Here’s the challenge:
There are very few low-impact exercise options that can reliably get and keep your heart rate there. Spinning is one of the rare exceptions.
Every time I hit that magic number, 75% of my max, I picture a tiny army inside my brain sweeping out plaque and sparking neurons. It’s not just exercise anymore. It’s strategy. It’s hope. It’s me showing up for my future self with every pedal stroke.
Let’s Be Honest: Spinning Is Hard as Hell
Is spinning hard? Oh my… it is fucking hard.
My quads complain.
My lungs burn.
Some days my brain gives a full dramatic monologue about quitting, but for what I need — 150 minutes per week above that heart-rate threshold — spinning delivers every damn time.
It’s discipline. It’s therapy. It’s defiance against the fear that tries to creep in. And honestly, there are very few things on this earth that give me the same high.
Beginner-Friendly: How to Start Spinning Without Feeling Like You’re Dying
Arrive 10 minutes early.
Ask the instructor to help set up your bike and share the basics. One tiny adjustment in seat height or handlebar distance can change everything.Start with a “rhythm ride.”
Less shouting about resistance. More flow, more music, more fun.Don’t chase the person next to you.
Everyone’s resistance knob is different. Everyone’s fitness is different. Focus on your own ride.Sit when you need to.
Standing climbs look impressive, but sitting is just as effective and much easier when you’re new.Wear padded shorts.
I know, they are so uncool… but until you get the hang of spinning, your butt will thank you.Bring water.
More than you think. This is not a “little sip” kind of workout.Aim for “challenging but doable.”
Your ultimate goal is 150 minutes per week with your heart rate averaging at least 75% of your maximum. But your first class goal is simple: finishing.