Spinning has been the fashionable sport in recent years and with the pandemic the number of people who do this activity has increased even more. But... is it just about doing a stationary bike in a closed place? What has really been the success of spinning?
WHAT IS SPINNING?
Spinning is a cardiovascular and aerobic exercise that consisted of an exercise bike or rather a spinning bike. The objective of spinning is usually losing weight and toning the muscles. Although, after all, this sport is cardiovascular so it also increases both endurance and strength.
Perhaps the key to its success is that it is for all ages and heights, as well as being able to do it from your own home, which is why some also call it indoor cycling. The only thing your exercise bike should have is a flywheel that is responsible for resistance and realism when pedaling. So, in this article you will discover with us all the benefits of spinning and its relationship with skiing.
PROS AND CONS OF SPINNING
We are going to save the best for last and start with those negative points that you have to take into account when spinning and that you should take into account if you are going to be the next spinning lover .
We must bear in mind that spinning is a discipline that is performed in a group and that postural problems can be the order of the day if we do not correct bad posture. Obviously, in spinning classes we always have a monitor who can advise and indicate to avoid injuries due to positioning. However, even for an expert it can be difficult to detect a bad posture. In these classes, moreover, the music is very loud and he is usually busy leading the class. Not to mention when you spin by yourself without any kind of guide. our recommendation is that you acquire some basic notions with a monitor before doing it on your own.
Take care of your knees! Spinning sessions last 45 minutes and the knees are non-stop during this time, so if we notice discomfort when forcing the knee a lot, it is important to stop. If the discomfort persists, consult a specialist.
Finally, all the good that spinning brings about the fact that you put in your effort depending on your possibilities can make you demand yourself too much or relax. Doing it in a group will make all the members of the class breathe the same energy. And it is that for many, spinning is a moment of disconnection in their day and liberation of the mind.
Many people do spinning to lose weight or tone up, and the good thing about spinning is that you will immediately notice how you burn calories and tone your buttocks and legs. In less than a month the first results appear, without a doubt this is a very motivational factor since the more we see that our effort gives its benefits, the easier it becomes for us to follow.
In addition, spinning classes are an energetic environment where you leave with a feeling of belonging to a group where you may not know anyone. The music, the people and doing all the same movements fill you with good vibes to disconnect those days full of pressure. In the end it is an individual practice in which you decide what your limits are, but you will feel that the objective of enjoying it belongs to the whole team that is in the class.
On the other hand, the instructor or trainer will be a key factor since he is the one who leads the group and motivates them to continue with the spinning activity. The good atmosphere and energy is something that we transmit between humans.
Finally, it is a sport that does not require any prior knowledge, neither theoretical nor practical. Your pace can vary depending on what you decide, so don't be scared to get into a spinning class, you don't have to follow the class to the letter. Let yourself go!
THE IMPORTANCE OF EXERCISING THE BODY BEFORE SKIING
Whether we are used to skiing or not, it is always important to warm up our muscles before launching ourselves to ski the snow slopes. To do this, we can go to a gym where multi-strength machines will allow you to carry out routines that exercise your arms, back and legs.
Bicycling is an activity that requires balance, quick actions, good reflexes and muscle memory, which is very positive for skiing. Many will think that skiing has very different components than cycling, which is true, but the bike develops power in the legs that directly benefits us on skis.
If you like dynamic exercises to prepare yourself, in the gyms you can go to spinning, boxing, Crossfit or Zumba classes. What it does is help maintain greater resistance when making physical effort and they are very complete exercises.
WHICH MUSCLES ARE THE MOST WORKED WHEN WE SPINNING?
We tend to think that spinning only works the lower part of the body and that from the waist up we remain relaxed and our musculature does not change. This is not true at all! A good spinning session is equivalent to a full effort of the whole body. Let's see then which are the muscles that are most potentiated:
- Gluteus maximus: every time you flex the hip, the gluteus is in charge of reducing the power to be performed with the quadriceps.
- Triceps surae: thanks to this muscle we can stand on our toes or something as simple as making the impulse to walk.
- Quadriceps: the most worked when spinning is responsible for knee extension and is for pedaling. If you don't do a good quadriceps exercise, it can become inflamed easily.
- Lats: the muscles of the back that determine what the back does. It ensures that we can maintain a proper position.
- Lumbars: The lumbars are the muscles that allow the spine to move and stabilize the mobile part of our back. Due to the spinning positions, they are the parts that are exercised the most and tend to contract.
- Hamstrings: at the back of the leg are responsible for determining the position of the knee. It is necessary to stretch them well and keep them warm to have a good pedaling cadence
- Biceps: the bending of the elbow up and the load that our arms have to bear is what exercises the biceps. Above all, they train when we stand up on the bike.
As you can see, spinning is an activity for everyone without the need to be an expert cyclist. Music, pedaling and a desire to release energy, this is what defines spinning classes and we recommend that you try as soon as possible.
QUESTIONS AND ANSWERS
- IS SPINNING USED TO LOSE WEIGHT?
Yes, spinning is perfect for losing weight, in fact, it is the ideal combination to maintain proper shape. A good session can burn around 600-1000 kcal.
- ARE MUSCLES TONE WITH SPINNING?
Yes, since the sessions are so intense they make our muscles work to the maximum and allow enormous strengthening, especially in the lower area.
- IS IT NECESSARY TO GO TO A SPINNING CLASS TO LEARN HOW TO DO IT CORRECTLY?
It is not necessary to go to a spinning class to practice this activity, but it is recommended since the classes consist of groups of people pedaling to the rhythm of the music and follow the instructions of a teacher who is in front. So you catch the good rhythm of the class.
- WHAT ARE THE BEST SPINNING BIKES?
The best spinning bikes in value for money is the Cecotec brand. We must also highlight the Extreme 20 model, a little more expensive and very similar in characteristics to the Cecotec except for the 20 kg flywheel.
- WHICH CLOTHES ARE RECOMMENDED FOR SPINNING?
The recommended clothing to wear for spinning is shorts or even cycling tights, a light cotton t-shirt that is not too baggy, a cotton towel, a heart rate monitor, and a bottle of water.
As for the shoes, they don't have to have cleats, but it is always recommended as they will fit perfectly with the pedal by “clicking”.
- WHAT IS THE DIFFERENCE BETWEEN AN EXERCISE BIKE AND A SPINNING BIKE?
The exercise bike only allows cardiovascular pedaling while the spinning one also works strength. In addition, spinning has a wide variety of exercises while static at most gives you the option of increasing the difficulty.
- WHAT SHOULD BE TAKEN INTO ACCOUNT WHEN BUYING A SPINNING BIKE?
What should be taken into account when buying a spinning bike is your weight and the inertia wheel that has to be more than 18kg so that pedaling is smooth, safe and efficient.
- CAN I SPINNING EVERY DAY?
Yes, it is always good to do activities like this every day that will allow us to release accumulated stress. However, it will never be good to exceed or obsess.
- HOW LONG DO SPINNING CLASSES LAST?
Typically, a spinning class lasts 45 minutes to burn up to 600 calories.
- WHAT IS THE FLYWHEEL IN THE SPINNING BIKE?
The flywheel on a spinning bike is a disc or wheel that is usually in the front and spins while you are pedaling.