Photo Credit: LocalFitness.com
Spin is essentially a cardio workout with many benefits... Let's talk about some of these;
Spinning burns up the
calories. Even though the amount of calories that you burn will depend upon
several factors, such as your weight, the intensity at which you exercise and
even the motivational skill of the instructor, spinning can on average burn
between 400 and 600 calories for a 40min workout.
The reason for this great use of calories is that spinning
uses several large muscle groups at the same time. These are found in the thigh,
lower legs, back and upper body. The effect is that more calories are being
burned during your workout.
Spinning improves
your cardiovascular system. Your cardiovascular system is made up of your
lungs and heart. The average spinner can increase his heart rate to 80 percent
of maximum capacity. Regular spin classes will improve the blood flow though
out the body and also the speed in which oxygen is distributed. So basically,
the fitter you become, the better your cardiovascular system works.
Spinning is a low
impact exercise. This means that it doesn't put as much pressure on the
knees and joints like other aerobic or running exercises. This can be helpful
to anyone prone to joint injuries or who may suffer from arthritis.
Spinning can improve
your posture and build muscle tone. When spinning, correct posture is essential
to ensure that you work the right muscle groups. This encourages the use of
stabilizer muscles, which are found in your trunk, hips and shoulders. As you
develop these muscles, your body's alignment and posture will also improve.
In addition to the
major leg muscles which are worked during a routine, the bent position and side
to side movement will work both the central abdominal muscles and those along
the side of the abdomen, so that the abdominal muscles get a workout too. As
time goes by, you will see your entire body toning up. Increasing the tension
of the bike serves to speed up your progress.
Spinning allows you
to progress at your own pace. Even though you may be in a class with others,
you can still maintain your own pace by controlling the resistance you apply.
If you are fit, you can add greater resistance to make your workout more of a
challenge. Alternatively, if you need to, you can slow your pace down by
reducing the resistance on your bike.
Spinning can be done
all year round. Since spin is an indoor activity, you are not affected by
changes in weather or temperatures. That means that there is no reason to miss
out on your workout.
Getting the most out of Spin
As with any type of exercise, it's important to workout smart. That means trying to get the most out of your workout in the shortest time and to make every minute count. Here are some ways to really benefit from your spin workout.
As with any type of exercise, it's important to workout smart. That means trying to get the most out of your workout in the shortest time and to make every minute count. Here are some ways to really benefit from your spin workout.
Firstly, if you are new to spin, don't be discouraged if
initially you can't keep up with the class. Remember, everyone's level of
fitness will be different, so just do your best. After a few classes, you too
will be able to keep up.
While it's best to wear cycling shoes
, if you don't own a pair just try wearing proper fitting shoes. Most experts recommend
stiff-soled shoes over soft running shoes for spinning. These shoes will give
your feet the support it needs to prevent cramping and reduce the chance of
injury. Most cycle shoes, in addition to having a stiffer, thicker sole, are
also designed to fit the foot more snuggly to prevent your feet slipping inside
the shoes, as this causes blisters.
, if you don't own a pair just try wearing proper fitting shoes. Most experts recommend
stiff-soled shoes over soft running shoes for spinning. These shoes will give
your feet the support it needs to prevent cramping and reduce the chance of
injury. Most cycle shoes, in addition to having a stiffer, thicker sole, are
also designed to fit the foot more snuggly to prevent your feet slipping inside
the shoes, as this causes blisters.
Make sure that you
adjust your saddle
and handlebars, so that you are comfortable and maintain the
right posture on the bike. If not properly adjusted, it makes it a lot more
difficult for you to keep up because you don't have the correct posture. For a
little more comfort, adding a soft seat can also help.
and handlebars, so that you are comfortable and maintain the
right posture on the bike. If not properly adjusted, it makes it a lot more
difficult for you to keep up because you don't have the correct posture. For a
little more comfort, adding a soft seat can also help.
Compete against yourself. As you get better at spinning, try
to increase your speed and resistance. Small increases can have a big long term
impact on your body. Adding more resistance is going to really ramp up your
workout. Remember if you don't use the resistance, your muscles will be less
engaged throughout the workout and you won't get as much benefit from the class.
So crank it up!
Don't be afraid to sprint (pedal fast), climb (pedal while
standing) or jump (pedal for quick burst between sitting and standing). All of
these will add additional challenges to really push your workout.
Stay hydrated. You’re going to sweat. Make sure to take a
bottle of water with you and drink it while you ride, to keep your body
hydrated. Further, you can also reap the additional benefits of adding BCAAs to your water to reduce fatigue.
Now you're ready! Spinning
is a great workout. Why not try it and spin yourself to a fitter you!
