Spinning or indoor cycling consists of performing a series of pedaling with different intensities and rhythms , generally accompanied by music and the instructions of a coach. It is different from other exercises practiced on stationary bicycles, as it consists of routines with various repetitions, positions and pedaling styles, with which sports cycling is simulated.
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What is spinning for?
Spinning serves primarily as an aerobic exercise , helping to reduce the rate of fat throughout the body, improving muscle tone, and helping to maintain good cardiovascular health. It also strengthens and improves joints, trains the lower body, increases muscles in the legs, buttocks, and lower back, and improves circulation throughout the body.
It serves to:
- Improve health and quality of life
- Improve physical endurance
- Lose weight and tone muscles
- Improve circulation and heart health
- Improve bone density
Improve health and quality of life
The constant practice of spinning brings innumerable benefits related to the health of the body and the quality of life. Among them are:
- Lose weight
- Improve circulation
- Train the lower body
- Improve muscle tone
- Reduce cartridge belts (abductors)
- Reduce varicose veins
- Reduce cellulite
- Firming and toning the buttocks
- Improve heart health
- Improve the appearance of the skin
- Reduce stress levels
- Improve bone density
- Lower cholesterol
- Burn between 500 and 1000 calories in each session
- Reduce your resting heartbeat
- Lower blood pressure
- Work the abdominal muscles
- Strengthen the back
- Decrease insulin resistance
Spinning strengthens the legs and increases self-esteem.
Improve physical endurance
To practice spinning , a stationary bicycle is required , that is, with its pulley mechanism fixed to a structure that does not move. Your wheel has a higher state of inertia and it is more difficult to pedal and stop the movement. This is similar to what happens in outdoor cycling.
Some of the spinning bikes are designed to lean to the sides to allow you to experience more realistic cycling movements. Another outstanding feature of spinning bikes is that the pressure against the wheel can be adjusted , either by increasing or decreasing it, regulating both the pedaling difficulty and the applied effort.
Depending on the hardness of the pedaling, it will be the effort required and, therefore, the amount of calories that will be burned during the spinning session. In addition, the muscle tone gained will be proportional.
Lose weight and tone muscles
One of the most recognized benefits of practicing spinning is that it helps to lose weight quickly , since each session can burn up to 1000 calories, according to the intensity of the exercise, the time and the movements carried out on the bicycle.
Spinning is a discipline that can be practiced both at home, following tutorials or instructions, and in gyms, by the hand of a coach or teacher.
Spinning is currently one of the most popular exercise styles by people who want to lose weight quickly and, at the same time, tone their muscles, especially those that make up the lower body, that is:
- The legs
- Buttocks
- Calves
- The back
- The abdomen
Spinning is one of the most effective exercises to reduce fat in the abductor muscles , also called chaps or holsters. In addition, it is useful for reducing the appearance of cellulite, varicose veins and flaccidity.
Improve circulation and heart health
Spinning, being a cardiovascular exercise, helps the heart muscles to tone and enlarge, which improves the functioning of the heart, reduces bad cholesterol levels and lowers blood pressure.
Continuous practice helps the heartbeat to slow down and regulate during rest. Spinning is used to help condition and stabilize patients with heart problems, who need to maintain the heart through exercise.
Spinning is also very useful to reduce the discomfort caused by:
- Varicose veins
- Thrombosis
- Circulatory problems
- Lymph problems
- Cellulitis
- Fluid retention
Spinning by itself does not cure varicose veins or cellulite, or other circulatory or heart abnormalities. However, its moderate and continuous practice helps combat a wide variety of discomforts.
Improve bone density
In addition to training the legs and improving circulation, spinning helps to improve bone density, that is, it helps calcium to be better fixed in the bones and to be lost less easily. This style of exercises is used sparingly as part of some therapies in people suffering from osteoporosis or lower bone density due to other disorders.
Spinning, in addition to working the lower body, helps to tone other parts of the body, since the fat that is burned with exercise is part of the whole body, and not just one area. Therefore, the glutes, lower back, abdomen, arms and hips benefit from spinning.
Spinning side effects
Spinning can cause side effects, if not practiced in moderation or properly. Like all routines and methods of physical exercise, it is necessary to follow precise instructions so as not to injure yourself and to be able to take full advantage of its benefits. Any excess can pose a risk of injury .
In general, the side effects of bad spinning practice can be:
- Joint injuries
- Muscle injuries
- Bone degradation
- Fatigue
- Physical exhaustion
- Metabolic decompensation
- Rebound effect
In order to practice spinning, it is necessary to have a balanced and healthy diet , due to the abundant burning of calories . If the person does not eat properly, they can fall into malnutrition or metabolic decompensation , especially if they do not consume the necessary nutrients and proteins or do not drink enough water.
Nor is it recommended to practice it for too many hours in order to lose weight more quickly. This can cause a rebound effect when workouts are normalized to shorter times.
People with joint disease, clotting problems, and heart disease should have the approval and supervision of a doctor before spinning.
Pregnant women and minors should not practice this type of exercise without a medical evaluation, as they can be exhausting or put the health of those who practice it at risk.
This article is for informational purposes only and is not a substitute for professional medical opinion.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.
