If there is one form of exercise that will not die in popularity anytime soon, it has to be spinning. There are so many studios around the country that have been in operation for years, and still attract new people every day as the spinning craze has increased its reach. This raises the question of why many people are increasingly obsessed, and it all has to do with the secret that they offer – transformation.
They are never monotonous in their energy, especially thanks to the high intensity, affirmations that the participants are continuously shouting, and the high enthusiasm that the trainers provide. However, there are some questions you might understandably have about the whole thing, such as the weight you will lose at the end of each session, the calories you are burning, and so on. Read on to find out about indoor cycling for weight loss, indoor spinning and other weight loss exercises –
Some facts you need to know
The workout is quite impressive, but it doesn’t burn as much
While many people associate spinning with reducing your fat stores and helping you in the process of reducing your weight, it does not burn as many calories as you might think – even studies confirming this notion.
In fact, studies show that an average spin class will burn between 400 to 600 calories, and the average class lasts about 45 minutes. If you spin three times a week, it means you are burning about 1200 to 1800 calories, but keep in mind that a pound of fat has about 3500 calories (you need to burn 3500 calories to lose a pound). Therefore, if you want visible results in weight loss, you need to combine it with other exercises and not allow any wiggle room. Search tags: indoor cycling for weight loss, lose weight after spinning and indoor cycling, spinning exercise for weight loss
While it is great for any age, you also need to be careful with how you handle it
Since spinning happens to be a low-impact workout mechanism, it is great for both trained athle3tes and beginners, as well as older people. The only thing you need to be careful about is how much you actually do it and its intensity.
There is a study, for instance, which found that high-intensity levels of spinning exercises can be a major factor in the decline of your body performance, instead of increasing your stamina.
In addition, you need to keep in mind that spinning will never be a substitute for weight training, even if you add weights to the training schedule. In fact, if you are not careful, it can result in injuries when you have improper form, hunch too much, or over-emphasize on the lower body. It is important to balance things out as much as possible.
You might also not know it, but the over-training of your thigh muscles can impact other muscle groups negatively. If you fail to do cross-training (incorporation of other exercises), it creates imbalances between opposing muscles and increases the risk of injuries due to the overdevelopment of certain areas. That brings us to:
It is important to change things sometimes
Spinning is great because it is a form of cardio training, therefore leads to the strengthening of your heart, and it is fun to be in a studio atmosphere filled with fun. However, it is also vital to have variety in your life if you are serious about losing weight.
Aside from the classes, include some sessions of personal training and practice them on your own after getting advice from your instructor. For instance, the use of weights forces the muscles to tone up, which makes you look smaller, and makes your body more efficient at burning calories even while you rest.
What are the advantages of spinning though?
It helps you track your progress
Spin bikes have a great advantage over many exercise bikes – they have a monitor, which assists you to keep track of your progress. This includes your cycling speed, the calories you are burning, and the distance you are covering.
The usual instance, especially in a spinning class, is that the instructor will use the data to set goals for you to reach, which makes it easier for you to keep track of your progress as you go every week.
It has a similar feel to a road bike
Unlike stationary bikes, spin bikes have a similar feel to road bikes since they allow you to adjust the handlebars and seat, which means you can even do the exercise sessions while standing and leaning without looking awkward.
Helps you to tone up
Spinning forces multiple muscle groups in your body to get to work – your core, quads, bums, arms (depending on the workout), legs and thighs. Therefore, that 45-minute session eventually leads to toning of these areas, especially if you work hard on them.
If you also increase the resistance levels, it will give you extra power to become as toned as you wish, even on your arms and abs, and the introduction of weights will also force extra muscle groups to work. In fact, this is one advantage they have over stationary bikes, which will primarily work the legs, quads, thighs and bum only.
It offers a low-impact exercise
You likely do not want to suffer injuries to various body parts during an exercise session, but spinning is a low-impact exercise so you will not need to worry about that. It will not put a lot of pressure on the joints, unlike normal running exercises – so it is useful to staying fit even when you have knee injuries without making the pain worse.
Helps in stress relief
Any kind of exercise you do can count as a method of stress relief, but being in a spinning class can be good for you since it allows you to talk to other people – especially if you are in the same weekly class. It will also help you relax from tough days, since the classes also have some upbeat music, while the instructor can offer plenty of motivation to help you feel better.
Spin bikes also allow you to exercise multiple muscle groups, which also helps to release tension and help you relax.
Using a spin bike in your fitness regime is great because it helps you tone up your lower body, but it does not burn as much as you might want to. The best solution for weight loss goals is combining spinning with other exercises to burn as many calories as possible and follow healthy eating habits in order to cut down your weight.