Spinning: The most complete guide to start

The fashionable sport, the same one that caused a “boom” in the sales of bicycles to train at home in 2022 spinning has created a whole legion of followers that is only growing, although many do not know exactly what it is or how to start with it. Something that we are going to solve here by explaining all its benefits, all its possibilities and the keys to practicing it in a healthy and efficient way everything you need to know about stationary bikes reviews and comparisons here.

What is spinning?

Many define it as cycling at home, and it is the closest definition you can get. Spinning is a cardiovascular and aerobic exercise that is carried out using a stationary bike or, rather, a spinning bike. When it comes to spinning, the goal of the athlete is usually to lose weight and tone their muscles. However, training through this sport can also achieve a significant improvement in both endurance and strength. Designed for people of all ages and heights, another key point of this sport, also known as indoor cycling, is how it is practiced. To be able to do it, you need an exercise bike that meets a fundamental requirement: to have a flywheel that is responsible for resistance and gives realism to pedaling.

Benefits of spinning

Everyone speaks wonders about it, but why practice spinning?

We could go easy and talk about how good it is for health in general, as happens with practically any physical exercise or sports discipline, but we have to be specific. Given its nature, several very specific benefits of spinning can be easily detected: 

Strengthening your heart:  

Spinning is a cardiovascular exercise and it focuses heavily on aerobics. It allows the heart to become stronger even improving our cardiovascular capacity by improving among other things blood pressure and heart rate.

It helps you lose fat: although we will delve into this later, spinning is ideal for burning fat and losing a few extra kilos.

Strengthening the joints: in addition to being an ideal sport to strengthen our muscles, as we will see, it is also very good for the joints everything that surrounds the muscles, such as the tendons and ligaments, is also strengthened, which greatly reduces the risk of injury. It helps in a good night’s sleep. When you practice spinning, your serotonin levels rise, which not only improves your mood, but also stimulates the production of melatonin, which is ideal for sleep. However, spinning before bed is unpleasant.

It improves your resistance considerably: we insist again that it is an aerobic exercise and, as such, it helps our resistance to improve a lot. When training on a spinning bike, you are training like on a normal one and you can even simulate ramps, with what that implies for our muscles.

Reduce stress levels: there is nothing like a good pedaling session and good music to release tension and end stress. Many recommend magnetic resistance indoor bikes after a particularly hard day’s work, and of course it is a success, since it reduces cortisol levels, the hormone that our body generates with stress.

What muscles are worked with spinning?

Keeping in mind that what is done, mainly, is pedaling, it is often thought that spinning only works kai greene fucks grapefruit legs and muscles. Error! It is a much more complete and complex sport than it seems at first glance.

Because not only the lower train is worked with a good session and one that is also very complete, practically the whole body is working while you pedal. That is one of the great benefits of spinning. Despite looking like cycling, it gives “cane” to almost all the muscles.

Still, there are certain muscles that work much harder than others:

Gluteus maximums: You would be surprised how powerful this muscle can be and how responsible it is during training. Every time you flex the hip, the gluteus is responsible for reducing the power to be performed with the quadriceps.

Triceps surae: thanks to the triceps surae we can stand on our toes or simply make the necessary push to walk. It is essential for the ankle to extend.

Quadriceps: the quadriceps is responsible for the extension of the knee and is, in fact, the great key to spinning, since it is essential for pedaling. If you train poorly, you are prone to inflammation.

Dorsals: muscles that practically determine everything that our back does. When we stand up for the most intense sessions, the lats do their job so we can maintain proper posture.

Hamstrings: They are located in the lower part of the thigh and are responsible for determining the position of the knee. It is essential to stretch them well and keep them warm to have a good pedaling cadence.

Biceps: from the flexion of the elbow to the load that our arms must support, that is exactly what the biceps does and, as you will understand, it is what causes it to be another of the most exercised muscles during spinning. When we pedal standing up, above all, they are responsible for supporting part of our weight.

Does spinning work to lose weight?

Like any cardiovascular sports discipline, spinning is used to lose weight. We have already mentioned on several occasions that this exercise is usually accompanied by high-intensity sessions, and that is perfect for burning calories.

Anaerobic and cardiovascular sport, the ideal combination to lose weight or even to maintain proper form and you just have to go to the numbers: a good spinning training session can serve to burn around 1000 kilocalories in men and over 600 calories in women. In fact, not only is it capable of doing that, it is also very good at getting rid of localized fat, although that was already intuited when we talked about its ability to tone up. In short, it is a perfect sport to lose weight.

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