In many ways, spinning looks like riding an exercise bike or outdoor bike, but it’s more intense and the easiest to overdo. On a spinning bike, you tend to use your quadriceps, maximal and gluteal muscles.
These muscles are the largest muscles in the body and consume a lot of energy. These muscle groups are often some of the best high-intensity exercises. Research in Sweden shows that one hour of spinning on a good ergometer is enough to activate the body.
Release of chemicals from the blood that are positively related to changes in the heart and pressure. Although many people think this is bad, the biomarkers and chemicals in the blood indicate that the heart is well trained. In addition, the results of these studies have been seen in marathons. In addition, spinning can help reduce fat mass, improve body composition, and lower cholesterol and blood pressure.
Hope the following guide can help you determine the frequency of spinning each week, taking into account the various factors that determine the frequency of spinning.
How Often Should You Do Spinning to Lose Weight?
The indoor spinning bike is an incredible way to increase heart rate and energy consumption, and is ideal for burning calories and losing weight.
A report by the American Sports Commission showed that 45 minutes of indoor cycling is enough to burn up to 600 calories.
Now, if you compare it with other exercises such as aerobic exercise (532 calories per hour) or walking (356 calories per hour), it is not difficult to see why spinning is a popular way to lose weight.
But how long do I have to spin to lose weight? Well, how long you decide to ride a bike, you have to consider your weight and your body. The physical activity rule requires adults to exercise an average of 150 minutes a week, which is about 20 minutes a day.
However, if you want to lose weight, you should increase this time, for example, 30 minutes per day or 180 minutes per week. There is no need to complete the entire 30-minute session in one session, because you can allocate 30 minutes to a whole day.
As you become stronger, you can increase this number to about 50 minutes. However, it should be understood that curling weight loss is a long-term method, and you should not expect to lose all your weight in the first week or month.
Spinning is the best way to increase energy consumption and increase heart rate. In addition, it is very suitable for burning calories, so it can reduce weight. Expert research shows that 50 minutes of spinning is enough to burn up to 700 types of fat and calories.
How Much Spinning is Too Much Spinning?
Spinning is like a cult; every time you are in class, you will hear, “Come on, boy, start pedalling. Hold on.” But when did this cult go too far?
Of course, if you spin farther and longer, it will immediately cause calories and weight loss. However, if you are not interested, you can actually hurt your body.
Although excessive spinning may seem an incredible idea, it can have serious consequences, such as:
- Lower back pain
- Neck Sprain
- Knee, hip and ankle pain
- Muscle pain
- Muscle cramps
- Exercise vomiting
We follow unwritten rules of spinning. Here are some key spin course rules:
- Moderate spin times-pedal for 20 to minutes a week to maintain good health.
- Hydrate: After cycling, sweating and dehydration, be sure to drink plenty of water.
- Don’t start training after injury: When you start exercising, it is best to notify your coach if you are sick or injured.
- Follow instructions: Always follow the coach’s instructions during the spinning
Things You Need for Spinning
Now is the time for change. You will need a lot of things before you step on the spinning bike. One of the most common products is spinning shoes. They are specially designed for spinning. If you are a woman, I suggest you check out any guide to the best women’s spinning shoes online.
If you want to track your fitness level and other important matters, then a spinning computer is essential. It is highly recommended for those who are new to spinning, because it can help you track your health. Personally, we recommend Strada to Cateye.
Stay hydrated before, during and after your spinning class. We recommend that you drink at least 40 ounces of fluids before, during, and after your workout. Bring a water bottle and you will find a place to keep water handy on the bike so that it is easy to reach and drink water while exercising. Also, remember to keep a towel to wipe off that hard-earned sweat.
Now you have it; the intensity and duration of the exercise depends on your fitness goals, but exercising 3 times a week for 20-30 minutes each is a good starting point.
All in all, spinning is becoming more and more popular because it is suitable for people of all genders and ages, burns a lot of calories, can be used for joints and helps you stay in shape, you will enjoy the power and company of your companions. Take a spinning class instead of doing it the same way at home.
Spinning is a slight impact, and it is a good exercise for orthopaedic injury recoveries and the elderly. You can slow down the pedalling speed and adjust the resistance, which opens the door for many people of all ages, health and gender. However, beginners are often overwhelmed. If you are unfamiliar with lower limb muscle training and strenuous exercise, you are likely to over-distort.
Hope the above guidelines provide information on various factors to consider before deciding how many times to perform spinning per week. It is recommended to take the doctor’s preventive measures for health problems seriously before taking a spinning class!