What is spinning?
Spinning is a cardio-training activity invented by cyclist Johnny Goldberg in the 1990s.
Spinning is done on a bike called a spin-bike or body bike. You can adjust the position of the saddle, handlebars and resistance according to your level. The session is generally practiced in a group, in a room, to rhythmic music, under the direction of a coach.
During a session you will be required to change the pedaling intensity, get up to the rhythm of the music and even add arm movements (like push-ups towards the handlebars) to also exercise your upper body.
What are the particularities of a spin bike?
The spin bike, body bike or RPM (Raw Power in Motion) is a bike with only one flywheel. Its design was designed specifically for this discipline:
- The saddle is thinner than a stationary bike.
- The saddle and handlebars are adjustable to your height.
- The pedals can be clipped to spinning shoes for better support.
All its features will allow you to completely adapt the use to your level and also facilitate the transition from a seated position to a dancing position during sessions.
What are the benefits of spinning?
Spinning is an excellent exercise to maintain the cardiovascular system and to work on your endurance. On the muscle side, we work all of the legs: the glutes, the thighs, the calves. The position on the bike will also work on the abs, back and arms.
As you can see, spinning is a very complete and intensive workout that allows you to burn a lot of calories. Allow around 400 kcal for 40 minutes for a person weighing 60 kg. Please note that calorie expenditure is specific to each individual. It depends on physical level, gender, size, etc.
To give you an idea, an aerobics session represents 310 kcal, a crossfit session 260 kcal, a pilates session 175 kcal.
The combination of intensity, group and music also makes it a fun and relaxing discipline after a long day of work!
Who is spinning for?
The advantage of this discipline is that it is accessible to all profiles: beginners or experienced, men, women, regardless of age.
In fact, you can adapt the session to your profile. Don't be influenced by your neighbor's pace or level, go at your own pace. The resistance should be adjusted to your physical abilities.
Be careful though, you should know that spinning can make more than one person fall for it during the first class. sweating guaranteed! The trainers are there to take you out of your comfort zone!
For the first lessons, don't hesitate to ask the coach to come and see how you are positioned and to show you how to adjust the bike to your size. This is essential to start on a good basis and to avoid injury.
Where to practice a spinning session?
Initially it is a discipline which was created to be practiced in a group and in the gym with a coach or a video for the more experienced. Most gyms offer them in France.
Today, you can also invest in a spin bike at home and follow your sessions online.
How often should you practice your spinning sessions?
As previously stated, it is a fairly intensive cardio sport that uses a lot of different muscles and joints.
If you are a beginner, take it very gradually with 1 to 2 sessions per week to give your body time to recover between sessions. You will be prone to aches with spinning so don't forget the stretching at the end of the session. Check out our article about it here.
As your physical capacity increases, you will then be able to increase the resistance of your bike and do more sessions per week.
What equipment should you need for your session?
In terms of equipment, no need to invest initially. Bring your sports outfit (preferably light, durable and one that wicks away perspiration quickly), a towel and a large water bottle.
If you really embrace spinning, you might consider investing in a good pair of self-fastening cycling shoes and possibly cycling shorts with padded seat area to increase your comfort in the saddle.
How to position yourself correctly on your bike?
- The head, neck and spine must be well aligned.
- Engage your abs well during the session.
- Lower your shoulders, elbows and wrists must be aligned.
- Do not put all your weight on the handlebars.
- Your knees should align with your hips and feet. They should neither go to the sides nor inwards.
- Position yourself on the widest part of the saddle.
- We all have a dominant leg, be sure to put the same weight on both legs so as not to create an imbalance.
Adapt your diet to your sporting activity.
Spinning uses several muscle groups. You should know that during exercise, their fibers are damaged and need proteins to rebuild the muscle in the recovery phase. It is therefore important to include more protein in your diet. To do this, rely on Sports meals or our Protein shot snacks .
Spinning is also a sport that makes you sweat a lot. This sweating causes you to expel a lot of water and minerals. To counter any deficiencies, prioritize minerals in your diet, and hydrate yourself more than usual.
