It's already February, Christmas has passed and we're in the second month of the year. It's time to take control of our body and take care of it properly. Cardiovascular exercise is very important to reduce fat and reach our ideal weight.
Today I want to talk to you about spinning, since it's a machine that all gyms have and it's cheap if you're thinking about having one at home, if you don't already have one.
The spinning bike, in addition to burning a large amount of calories, much more than the elliptical or static bike, strengthens the glutes and legs.
Preparation for an Effective Spinning Session
Warm up a bit before starting
It's important to have your body warm before giving it your all. So 10 minutes on the bike are perfect to start with a stronger exercise.
"Prior warm-up is essential to prevent injuries and maximize performance during a spinning session. A well-warmed body responds better to intense exercise."
Optimal Training Duration
The total exercise should be one hour, it's also not good to overdo it. Overtraining is as bad as lack of training.
Once we've warmed up, you should do the exercise standing up as much as you can. Don't get frustrated if at first you haven't managed to do it all at once. Your body will get stronger and it will get easier each time.
Benefits of Spinning
As we've said, it's a cardiovascular exercise with one of the highest fat-burning rates of machines. It greatly strengthens the lower body, the abdominal area and, for those interested, the glutes.
Cardiovascular System Improvement
Spinning sessions combine aerobic and anaerobic exercises with rhythm changes. It's a benefit for the heart and circulatory system.
With one spinning session per week you'll immediately notice a greater lung capacity, stronger legs and greater agility and less fatigue.
Additional Benefits of Spinning
Doing the exercise standing instead of sitting on the bike multiplies the benefits, as it activates more muscle groups and increases training intensity.
Another benefit is the anti-stress remedy, since you produce endorphins through exercise, which helps you focus on the exercise and release accumulated tension.
Tips for Correct Spinning Technique
Remember that you must maintain a good position during the exercise. Therefore, always remember that:
- The handlebar and seat should be at the same height
- Your back should be straight when doing the exercise standing
- You must have warmed up before doing an intense exercise
- Adjust the height to have your legs almost extended
- Adjust the pedal length to have your foot well secured
If you need help correctly configuring your spinning bike or designing a personalized training plan, you can consult our training services.
Spinning is Only Part of Training
Doing spinning or any cardiovascular activity is very important, but it's also important to strengthen the muscles that support much of our body.
"The combination of cardiovascular exercise and strength training is the key to a complete physical transformation. Muscles not only improve your appearance, but also accelerate your metabolism."
Therefore, I invite you to do at least 30 minutes of muscle-building exercises taking advantage of your body already warmed up from spinning.
Muscles when losing weight have very important uses since they will prevent injuries and increase your fat burning for each exercise you do.
If you want to deepen your knowledge of training techniques and achieve professional results, you can consult our courses at Scorus Academy, where you'll find specialized training in fitness and bodybuilding.
Summary: Why Spinning is Excellent for Your Health
And remember, spinning is good because:
- It burns a large amount of calories efficiently
- It's a low-impact exercise, ideal for protecting joints
- It exercises the lower body and abdominal area completely
- It's a good exercise to do in a group and eliminate stress
- It improves cardiovascular and lung capacity
- It can be practiced at any time and place
If you have any questions or concerns about how to incorporate spinning into your training routine, you can contact us through any form on the website. We'll be happy to help you achieve your fitness goals.