Spinning, when practiced with caution and attention, is one of the modalities that burn the most calories, in addition to the exercise bike on which it is performed being the perfect device for gaining resistance.
To do this without the risk of muscle injuries, simply adjust the bike to your body size and voilà: feel the difference in just a few weeks!
This exercise is perfect if you already train frequently and want to improve your performance, as well as if you are a beginner and need to gain stamina to be able to do other aerobic activities and weight training.
And best of all, spinning can be used by people of all ages due to the lack of impact on the joints, as long as it is practiced with the supervision of an instructor and by people who have undergone a pre-physical assessment.
Have you noticed anything unusual in your body’s behavior? Slow down or stop practicing immediately!
Want to know more about this fantastic exercise that only brings benefits? Get your water bottle ready, put on some comfortable clothes and keep reading!
What is spinning?
Spinning is a relatively new sport and an aerobic method created by Johnny G. Goldberg, a South African cyclist, in the 1980s, with the aim of offering people an indoor cycling activity, that is, practiced in a closed space, capable of combining cardiovascular and resistance training.
Training for this sport usually takes place in a room with several bikes fixed to the floor, each with a “system” that allows the exerciser to increase or decrease the load and, therefore, the weight of the pedal stroke. You can find out more details in the next topic.
What is a spinning class?
Spinning exercises – as well as classes in this modality – are present in almost all gyms and recovery centers around the world. A class, specifically, usually lasts between 30 minutes and an hour. It simulates pedaling that would take place outdoors and on different surfaces.
During the spinning class, all participants pedal following the instructions of an instructor, and it is up to the professional to determine and vary the intensity of the training or even simulate passages through different terrains, such as an uphill followed by a flat track, depending on the students’ objectives.
And thinking, precisely, about the objectives and goals of instructors and athletes, it is possible to highlight some possibilities of practices. Explore them below!
What are the main types of spinning classes in gyms?
Spinning aimed at increasing strength or high intensity, HIIT training , endurance or fartlek are the most sought after alternatives.
- Strength training: in this type of practice, which also helps to build endurance, the weight of the bike is always the same, and students must simulate a climb from the beginning to the end of the workout. The ideal is to stand up from the saddle (the bike seat) to gain more strength in the legs.
- High-intensity training: in this modality, it is not the weight that matters, but rather the rotation or, if you prefer, the number of pedal strokes. Accelerate as much as you can and stay seated on the saddle; try to stay focused so as not to slow down and stay in “maximum speed” mode from the beginning to the end of the workout.
- Interval training or HIIT: in this option, you have uphill peaks with a lot of weight on the bike and downhills where you can “put your foot down” to reach a lot of speed. The instructor monitors everything with a stopwatch. Make sure to drink water every now and then, because you will sweat!
- Endurance (similar to resistance training ): in endurance, on the other hand, the pedaling happens continuously with everyone seated and maintaining the same rhythm pattern.
- Fartlek: this is an alternative for those who like to mix and match everything. In the fartlek method , different techniques are practiced in the same workout, including uphill and downhill, constancy and full acceleration.
Just be aware that not all exercise bikes at the gym are designed for these activities and that these exercises are exclusive to spinning bikes. It is essential to differentiate between them!
What are the differences between an exercise bike and a spinning bike?
Exercise bikes are more robust and can be horizontal – allowing the athlete to pedal while seated, with their spine supported by a backrest – or imitate a traditional bike. Spinning bikes, on the other hand, have forward-facing handlebars and a front disc responsible for increasing the weight of the pedal stroke, similar to the brake disc of a car.
Need to choose between doing activities on a stationary bike or spinning? First, seek a physical evaluation with a professional and go to a routine consultation with a trusted doctor to understand what is best for your fitness.
4 tips for doing spinning without taking risks
Although it is not an impact sport like street running, spinning also requires some care from its practitioners regarding the height of the saddle, the right distance between it and the handlebars and respect for the body’s limits.
1. Adjust the seat height correctly
Stand next to the machine and make sure your hip bone is at the same height as the seat. Get on the bike, stretch your leg out to reach the pedal that is closest to the ground and see if your knee is not completely straight, but slightly bent.
Rotate the other pedal closer to the floor and repeat the same procedure with the other leg, just to be sure!
2. Check the height of the handlebars
The handlebars should be at a height above that of the seat, and the higher they are, the more comfortable your practice will be (within your reach, of course!).
If possible, ask the person who instructs your class or a professional who monitors your practice to analyze the curvature of your lower back when you are on the bike.
If the handlebars are too low or too high, you will end up straining your back and could injure yourself in the long run.
3. Measure the distance between the saddle and the handlebars
Most spinning bikes have an adjustment on the seat to move it closer or further away from the handlebars. This is because, during the exercise, your arms should be in sync with your torso: neither too straight nor too “glued to the steering wheel”.
When making adjustments, consider that they cannot be completely straight and that, ideally, there needs to be a slight slack in the elbows when pedaling.
4. Adjust the foot cleat
Finally, know that practically all gym bikes have a foot support or clips so you can secure your shoes and prevent any slipping during your workout.
Find yours, make sure it’s not damaged, and secure it to your feet, ensuring that you can’t remove them without using your hands. Avoid ankle injuries and other unnecessary incidents!
Once you are aware of all the good practices for performing the exercise, just get on the bike and start pedaling and the results will come. You can bet on it.
11 benefits of spinning for all audiences
Spinning will bring changes to your lifestyle in the first few weeks. Highlights include reduced swelling due to poor circulation, evident within a few days, weight loss and well-being.
The benefits of spinning for both the female and male body also include the reduction of unwanted cellulite, toning of the legs and the loss of localized fat.
1. Can be practiced by people of all ages
Spinning, like the exercise bike, is a very low-impact exercise, which means that the joints of those who practice it do not suffer from jolts or prolonged and repetitive efforts.
The reduction of shock between bones and ligaments, therefore, makes the modality an accessible option for many people and even for those who are in the post-operative period.
2. Improved cardiovascular health
Exercising on the right equipment and in the right way is an effective way to improve cardiorespiratory endurance and, consequently, help the heart and lungs to live healthier. It is no wonder that this activity is often recommended for those who suffer from high blood pressure or shortness of breath, the famous “shortness of breath”.
3. Calorie burning and weight loss
With such intensity, spinning can burn a significant amount of fat in a short space of time, helping with weight loss. Try cycling to lose weight from your belly, fighting those stubborn fats – on your legs and hips too.
4. Muscle toning
Exercising on a stationary bike works several muscle groups at once, including:
- quadriceps (front thigh muscles);
- hamstrings (back thigh muscles);
- glutes; and
- calf.
And it gives that toned look to your legs and butt!
5. Increased elasticity and flexibility of the body
The practice also helps anyone to develop strength and elasticity in the tendons and ligaments of the back of the body, not only because of the effort, but because of the increase in blood circulation, invigorating the tissues in the long term.
Stretching also improves: if you take classes frequently, you will have fewer limitations and be able to perform movements that you were unable to do weeks or months ago.
6. Improved physical fitness
When you think about it, the truth is that spinning helps with overall physical fitness! Regularly taking classes increases fitness, endurance and strength – and you will feel a difference when climbing stairs or doing everyday activities that previously seemed more tiring.
7. Stress relief
As it is an aerobic exercise, the activity that is the central theme of this article also has the advantage of releasing endorphins, the well-being hormone, reducing stress and improving mood.
There are impressive reports and studies that show a decrease in anxiety and depression and an improvement in mental health and oxygen flow in the brain of students who started attending indoor cycling classes.
One example is the study carried out by the University of Birmingham and King’s College London with amateur cyclists aged between 55 and 80 in 2018, which revealed, among other things, that those who remain active keep their bodies young and healthy.
8. Possibility of socialization
As there are no age restrictions for this practice, younger and older people can be in the same environment, at a school or gym, all taking the same class or cycling side by side, and each one adjusting the bike load according to their resistance and goals.
In the same space, there can be people who want to lose weight, improve their physical condition, shape their thighs and butt or recover from an injury or surgery, and they will all have the opportunity to socialize!
9. Collective motivation and sense of achievement
As a bonus, participating in cycling groups, even indoor ones, awakens a sense of community and mutual support. Not to mention that the energy in the classes is incredible, and when a student sees everyone “climbing a ramp”, the desire to follow along becomes practically irresistible!
The instructor also motivates participants with fun songs and phrases like “you can do it, just two more minutes” and “everyone together on three”, making the activity even more fun and challenging.
10. Increased energy
Although it may seem contradictory, regular exercise has the potential to increase energy levels in the body over time, because it conditions the muscles to store proteins and minerals.
11. More prepared to do other types of exercises
And finally, cycling is an excellent method for beginners in the world of sports in general.
The activity can be adapted to different levels of physical fitness and ends up contributing to preparation for practicing other exercises or even as an incentive for the athlete or sportsperson to do something else on days without pedaling and not stay still.
Regardless of what you are looking for, start practicing and take photos weekly so that, at the end of each month, you can see the changes in your body before and after spinning.
The effects will also be felt when you feel your muscles and, by following a balanced diet and combining cycling with other activities, such as weight training or aerobic training, you will certainly notice your measurements decreasing and your tone appearing!