Let's see together what Spinning or Indoor Cycling is and what are both the benefits and the contraindications
- What's this
- Benefits and advantages
- How many times a week to engage in spinning
Not a generic word, "spinning", on the contrary, a real registered trademark that defines the movement done indoors on a bicycle in a fixed position, with variations in resistance and intensity that allow you to adjust the training, intensifying or lightening it according to preference and according to the final goal of the individual program. All trademarks and copyrighted by both SPIN®, Spinner® and Spinning® in the early 90s by the founders of Mad Dogg Athletics, also founders of the Peak Pilates and CrossCore brands. In 1991, cyclist and entrepreneur John Baudhuin and South African ultra-distance cyclist Johnny “Johnny G”. Goldberg introduced the world of indoor cycling. Working inside a garage in Santa Monica, California, they created the Spinning® brand by combining innovation in indoor stationary bike technology with an unprecedented cycling experience.
Slowly, from the 90s to this part, the gyms have equipped themselves with at least one specific room totally dedicated to Spinning, often with soft lights and music that creates the environment and that varies according to the time of training and in this lies the skill of the trainer, who transports people into an experience that almost resembles the one on asphalted ground or mountain climbs. The atmosphere remains a fundamental factor to drag those who will have to sweat on the bikes and in some cases, during the lesson, images are shown on a screen that show an idea of the path that is being taken, providing a visual stimulus that feeds the energy for effort.
Benefits and advantages
Let's see point by point the benefits of this discipline which helps to improve many physiological aspects and more. What are the reasons for choosing spinning?
Choose and shape the intensity
Spinning allows you to create very personal training programs that are adaptable to the goal and what you want to achieve. The same tool, a stationary bicycle, in fact, allows you to increase and decrease the workload and simulate downhill and uphill stretches. Many bluetooth-connectable bikes have built-in ride profiles built for different levels of experience.
Pedaling while stationary
It seems like a redundant and obvious repetition, but pedaling while stationary has several benefits, first of all that of reducing the impact on the joints and lowering the risk of injuries that can easily occur on rough terrain.
Talk to the trainer
If indoor is done in the gym, a trainer who can accurately assess your fitness level must be chosen, so open a dialogue and let him know how you feel and what you want from your run.
The calorie consumption values linked to Spinning are truly sensational. A constant practice helps cellular metabolism and the blood sugar index, as well as releasing many toxins through sweat. Just think that you can burn up to 600 calories during a 40 minute workout. It is always necessary to replenish with water and, when necessary, mineral salts.
Make the heart happy
Spinning has many typical benefits of anaerobic exercise, especially if done for a prolonged time. It increases the level of resistance and allows you to burn fat mass. Added to these are also aerobic benefits that improve all the functions of the cardiovascular system. When combined with controlled breathing, the benefits for the heart are assured.
Lower the level of stress and anxiety
Practicing Spinning rigorously and consistently allows you to lower anxiety levels also thanks to the work that is done with the lungs when the physical effort begins to take your breath away. Like any type of physical exercise, Spinning allows you to release stress in an important way.
Be part of a real community
Those who love Spinning tend to want to continually improve and the intention to create a group is usually shared by everyone. You feel one, you comment on the lessons, you make friends with the trainer, who becomes a real motivator. The harmony often comes naturally and we are also updated on the progress of the discipline itself and on the technologies of the bicycle models.
The training is excellent for strengthening the muscle groups of the legs and, secondly, of the shoulders and arms, given the pressure on the handlebars and the tightness. Let's say it should be combined with a workout that improves the mobile power of the joints and makes the muscles flexible. Spinning without stretching is also really harmful, it is always advisable to take the time necessary for muscle stretching so as not to encounter, for example, quadriceps hypertrophy.
Particular attention must be paid to very obese subjects or those with diseases affecting the cardiovascular system. Not too suitable also for those suffering from back problems, especially at the lumbosacral level. In any case, you must observe correct posture when pedaling, otherwise you risk doing a lot of damage. Attention also to those suffering from anal fissures or hemorrhoids, the seat could be annoying in the long run.
The huge difference between Spinning and cycling obviously lies in the contact with nature and the outdoors. The visual impact is missing, the green that is so good for the eye, the encounter, whether with a stream or greeting a passer-by or an animal. A contraindication could be precisely that of the quality level of the air you breathe.
The group could also influence the personal performance, if it is practiced in a group, unless the instructor or instructor is used to giving references related to heart rate, which creates greater differentiation compared to classic lessons. This for the classic cyclist could be slightly frustrating, as there are no power sensors or precise indications on the grip that must be given to simulate the climb.
How many times a week to engage in spinning
The ideal would be to do Spinning 2 times a week, integrating the practice with another type of training, perhaps focused on stretching or targeted muscle lengthening. The integrated practice should focus on loosening the hips and strengthening the back, in order to strengthen the paravertebral muscles, the square of the loins and protect the vertebrae; excellent in this sense Pilates or postural or calisthenics gymnastics. You must always adjust the saddle setting, height and distance from the handlebars well.
To understand the height you will need to consider that the knee should make an angle ranging from 25 to 35 degrees with each complete pedal stroke. The forefoot must be in the center of the pedal and the various seating arrangements must be understood well (sitting up, standing pedaling, jumping, pedaling out of the saddle with the torso forward). Training sessions can last from 45-50 minutes up to 1 hour. The cadence to be adopted must be less than 40 rpm (revolutions per minute) to maintain an average Fc.
If the goal is to improve endurance or lose fat, you should reach 3 sessions per week. If you are starting as a beginner, it is also okay to do short sessions 2 times a week of 20-30 minutes and then increase the duration of the session. Very important: avoid overtraining. Even when you improve and your performance increases and reaches 4 sessions, you should always try to keep a recovery day between sessions to help the muscles and not go into energy debt.